ALWAYS BE AN ATHLETE
WHAT’s INSIDE THE APP
MASS METHOD
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4 week program designed to place equal emphasis on all the major aspects of fitness
Full body training that will improve your: Movement, Athleticism, Strength, and Speed. Bonus - your muscle MASS will increase along the way
Each week consists of 3 total body workouts and 2 workouts focused on speed drills, power, and metabolic conditioning
MASS METHOD:
BASICS
This 4-week block of training is about bread and butter rock solid proven movements - The Basics. The movements here are less complex than what you’ll find in some of my other programs.
My intent in building this program was to give everyone the option to employ my MASS Method system with a more basic set of exercises, that may be more familiar to the user.
Mass Method:
Strength
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. 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.
Mass Method:
Performance
Performance was designed to test and improve your current performance. This is a 5-week block of instruction that introduces two new features to my training: Testing & Challenges. Week 1 kicks off with 2 full days of testing to establish your baseline. There are 11 “Tests” that will be completed and repeated throughout the program to gauge your improvement. Please ensure you capture your results of each test so that you can note your improvement throughout the program.
MASS METHOD:
HYPERTROPHY
I used to be a bodybuilder, and training people for hypertrophy was my specialty for quite awhile. I still have a love for it.
Much like other forms of training I have my own approach that has served me and my clients very well over the years. It’s based in two main premises:
1. Less volume per workout
2. More frequent stimulus
MASS METHOD:
CHALLENGE
We should test ourselves daily.
This program takes that statement literally. For 8 weeks you will be given the opportunity to perform a simple physical test. There will be ten tests, each performed four times so that you can track your progress as you move through the program. The tests each take 3-minutes or less and are followed by a full workout for that day
LOWER BODY ONLY
2 workouts per week to be incorporated into your current fitness routine, over a 3 week period
Designed for someone who prefers body split workouts over total body - it can replace a traditional “Leg Day”
Improves leg strength and lower body muscle mass
Hip Strength &
Mobility
6 comprehensive workouts to enhance your hip strength and mobility
Incorporates some plyometrics and strength training
Can be incorporated into your routine on a day that is more recovery or cardio focused or done prior to your main leg day if you do body split workouts
Minimal Equipment
These workouts are designed for those with minimal equipment at home or while traveling. For each of the below pieces of equipment, there is a full-body workout, an upper body, and a lower body workout - exclusively using dumbbells, exclusively using kettlebells, and exclusively using bands. Additionally there are workouts using a landmine + bands.
WHAT YOU NEED TO STAY ACCOUNTABLE
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Reminders
Set workout reminders to stay on track!
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FAVORITES
Save your favorite workouts with the click of a button
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OFFLINE ACCESS
Download inside the app so you can access them offline
LET’S START TRAINING!
try my app for 7 days free
Access to my MASS Method Programming
Access to my exclusive community
Programs for all levels & goals
The ‘Always Be An Athlete’ Mindset
A defining characteristic of our youth is our ability to run. "Stop running!" are the two most overused words we all hear throughout childhood. When we're young, we run everywhere, anywhere, at top speed, with conviction. Why do we stop?
We get old, and running—real running, sprinting—turns to jogging, which turns to walking. Walking is great for you, but it won't keep you young. Sprinting is the fountain of youth, yet as we age, we do everything but.
We're conditioned to stop running (and jumping) at an early age and to care more about our figure's aesthetic than our body's function. You can spend hours crafting your calves and hamstrings in the gym, but what’s it worth if you can’t sprint across the street to save your dog or kid?
Sprinting increases the production of human growth hormone, helping you build efficient muscle, increase brain function, and improve your overall health. Always Be An Athlete isn't just a slogan; it's a mindset that we can and should enjoy the movement of our youth as we age.
Always Be An Athlete isn't just about fitness; it's about the ability to chase your kids… and grandkids. It's about extending activity as we age in a way that transforms not just the physical but keeps us sharp mentally. It’s about maintaining a team mentality, with a positive attitude and willingness to show commitment, accountability, and responsibility to those in our life long after competitive sports are in our schedule.
Always Be An Athlete is about showing up as your best self every damn day.
HOW IT WORKS
1
DOWNLOAD APP
2
personalize your path
3
achieve your goals
My wife and are ex high level/pro athletes. It was super fun to change it up and go back to a sport style workout from a bodybuilding style.
Amazing!! First app I've ever used that is functional and challenging!!
More agile and explosive (in shorts bursts lol) than thought. Excited to see where this goes.
Day 1! Kicked my ass.
Surprised how much "cardio" I got. Apperantly my rest periods are too long in my previous workouts
Loved the workout today. That shoulder finisher was brutal.
Nice switch up to the norm! Excited for more!
Man that was fun and more challenging that anticipated. Those rows at the end kicked my tail.
Loved the challenge!
Killer start to MM3.
Testing went well and looking forward to the challenges ahead.
Falling in love with training all over again
Havent done any sprinting in a long while. As a former soccer player really enjoyed the session. It gave me a great feeling!!!
So F*cking hard my shoulders are dead
I've trained almost 20 years and the first day of your program had my legs shaking
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ABOUT JUDD LIENHARD
Judd has more than 34,000 training hours under his belt, with 12+ Years as a Speed and Human Performance Coach.
Judd has used this experience, as well as his time as a college football player and US Army Ranger, to develop a unique approach to training that has proven to be effective among athletes ages 9 to 79 of all levels.
Judd's goal with this app is to bring effective training to anyone looking to become a stronger, more powerful, and more mobile athlete. The unique movements found in Judd's programming will challenge you in new ways and build capabilities you may never have thought you would be able to obtain.
Always Be An Athlete.
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