MASS Method 2: Strength places key emphasis in 3 areas: strength, muscle hypertrophy, and linear speed. Heavy compound lifts will gradually be introduced and sprinting will culminate in a full speed 40-yard sprint by week 4.
The first four-week program of MASS Method developed your base and was designed to prep your body for this program. It utilized total body workouts to distribute the load on the muscles evenly and bodyweight movements to engage the core and develop the movement patterns that are needed to execute this program properly.
While there is a heavier emphasis on strength in this program, each aspect of performance is still included here. The flows, bodyweight training, power & agility work, and conditioning are included with enough volume to allow you to keep progressing in those areas as well.
This program will be brutal, I’m not going to sugar coat it. This program includes my current training structure and it’ll leave you pretty spent. But you’ll adapt and the rate of progress will accelerate. Make sure you support your training with solid eating, a good sleep regiment, and hydration.
This program requires standard gym equipment: barbell & weights, bench, kettlebells, bands, slam-ball, jump rope, Olympic ring set (or dip bars as alternative), plyo boxes, cones, leg extension machine, a trap bar, yoga block, and a cable-stack is preferred but not required. Two bands can be fixed to an anchor point to simulate a cable-stack.
A flat area to run at least 50-yards long and 10-yards wide will be required on certain days.
PLEASE NOTE: Most exercises (excluding warm-ups) are not repeated more than twice throughout the entire 4-week block. If you are lacking 1-2 pieces of equipment, doing an alternative exercise will not diminish the overall integrity of the program. At a minimum, you should have: barbell & weights, kettlebells, & bands – If you don’t have those items you will find the program difficult to execute.