W2 Performance
Strength & Conditioning
Coach
Will Ratelle
Features
1 sessions per week
Must use App app to view and log training
Program Training
1 sessions per week
Must use App app to view and log training
Program Training
Sample Week
Week 1 of 20-week program
Sunday
2025-1-6
A
Vertical Jump
1 x 12:00
B
Back Squat
C
Low Incline Pause Press
6, 5, 4
D
Deficit Stiff Leg Deadlift
6, 5, 4
Monday
Week 1 Day 2
A
Run
B
Barbell Curl
C
Sit-up
Tuesday
Week 1 Day 3
A
Deadlift
10 x 2
B
Larson Press
6, 5, 4
C
Overhead Press (off pins)
D
Walking Lunge
Wednesday
Week 1 Day 4
A1
Build Up Sprint
A2
Continuous Broad Jump
A3
Triple Jump
B
Sprint
C
Shuttle Run
Thursday
Week 1 Day 5
A
Consecutive Hurdle Jumps
1 x 10:00
B
Bench Press
C
Front Squat
6, 5, 4
D
Nordic Hamstring Curl
3 x 5
Friday
Week 1 Day 6
A
Overhead Press
B
Pendlay Row
C
Lying Tricep Extension
D
Kneeling Cable Crunch
Saturday
Week 2 Day 0
A
Run
FAQs
What kind of results can I expect from The Hoss Project 2.0?
How many days per week is the program? And how long are the sessions?
Is this program suitable for beginners?
What equipment do I need to follow the program?
Does the program include sprinting or conditioning work?
What if I can’t train 4 days per week? Can I still use the program?
Is this program customizable or flexible for different goals?
Do I need access to velocity-based training (VBT) to do the program?
Is there coaching or feedback included with the program?
Is there a progression model? Will I know how to increase weight?
Can I repeat the program more than once?
You can expect to build muscle and get significantly stronger. The program is designed to drive measurable improvements in both size and performance when followed with consistency and effort.
The program includes 4 strength training sessions per week—3 full-body days and 1 upper-body day—plus 1 sprint/plyometric session and 2 conditioning sessions. Strength workouts typically take 60–70 minutes depending on your warm-up time, exercise transitions, and overall pace.
Beginners can do this program, but it’s best suited for lifters with at least 18 months of consistent training under their belt. It assumes a working knowledge of compound lifts and a baseline level of physical preparedness.
All you need is basic gym equipment: a squat rack, barbell, plates, and a bench. Dumbbells are optional but useful.
Yes. The program includes dedicated sprint/plyo sessions and both aerobic and interval-based conditioning work.
Yes. You can run the 3 full-body strength days and skip the 4th, or modify the week to condense the work into your available training slots. The structure is flexible enough to adjust as needed.
The primary focus is strength and hypertrophy, but many of the methods and strategies can support other performance goals as well. It’s adaptable if you understand your own priorities.
No. The program includes guidance for those using VBT, but it’s completely optional. You’ll still get great results without any tech.
No. This is a standalone training program. There is no coaching, check-ins, or feedback included.
Yes. The program includes detailed progression strategies like double progression, AMRAPs, and density sets. You'll know exactly how to adjust load, reps, and intensity as you go.
Absolutely. The structure and progression allow you to run the program multiple times with continued benefit.
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