The Blueprint
The Blueprint Coaching Systems
Speed, Plyometrics, Functional Training, Strength & ConditioningThe Blueprint was built on one idea: elite-level training shouldn't be exclusive to elite-level athletes.
I have spent years leading programming across all populations for some of the most notorious training facilities in the industry. I’ve worked with NFL, MLB, professional soccer, PGA Tour, and Division I athletes across nearly every sport. Training groups I've led have included names such as Bobby Witt Jr., Patrick Mahomes, Jalen Hurts, and many more. The Blueprint is how I bring that same level of expertise in a training system to you. This is high level training, without the high level price tag.
What you will find is real training that delivers real adaptation. The kind built around sound principals that develop actual training qualities. You can expect acceleration, max velocity, and change of direction exposure for complete speed development. There will be plyometrics, maximal strength, and hypertrophy training. Every block is periodized, every session has a purpose, every exercise earns its place.
The results speak for themselves. Athletes out of programs I've designed have run as fast as a 4.28 forty at the NFL Combine, posted the second-furthest broad jump in Combine history at 12’2”, and set the all-time Combine record for vertical jump by an offensive lineman at 38.5" (this was a 10" improvement in 8 weeks). Records aren’t luck. These results were the product of a system that works.
This is The Blueprint for your goals.
For $49/month you get:
A system that offers structured, performance-based programming with a new block every phase and zero guesswork. You will join a community of athletes and coaches who actually take training seriously. Furthermore, you get direct access to me—the same coach behind the numbers.
I run this program myself. It’s not something I design and hand off.
Whether you’re a competitive athlete, a coach who wants to walk the walk, or someone who’s done settling for generic training, this is exactly what you’ve been missing.
$49/month. 7-day free trial. Cancel anytime.
See you on the inside.
Prep
A
Acceleration Warm Up v.1
*Complete this warm up if you are performing todays speed block* SFT Hip Driver x 5/side Worlds Greatest to T-Spine to Adductor x 3/side V-Sit Roll x 10 SFT Squats x 3 each Lateral Bear Crawl x 10 yards each way Linear Double Leg Jump Rudiment x 10 yards fwd/bck Lateral Double Leg Jump Rudiment x 10 yards each way Glute Skip x 10 yards Duck Dance x 10 yards Linear Acceleration Skip x 10 yards Linear SL Acceleration Skip x 10 yards each Power Skips for Height - 2 x 20 yards Drop In Sprint - 2 x 20 yards
Prep
B
Stationary No Sprint Warm Up v.1
*If you are NOT performing todays speed block, complete this warm up instead of the one above and move straight into "Power"* SFT Hip Drivers x 5 each Worlds Greatest with T-Spine to 3D Hamstring x 3/side SFT Squats x 3 each Stationary Pogo to Drop Lunge x 3/side Stationary Low to High Jump Rudiments x 10 each (20 total contacts) Reactive CMJ x 5 Rotational CMJ (rapid fire) x 2 each way
C1
Speed Sled Resisted Sprint
4 x 15 @ 25 %
C2
Sprint
4 x 1 @ 15
D1
Split Stance Overcoming Isometric
3 x 2 @ 4
D2
Box Rocket
3 x 3
E
DB FFE Reverse Lunge
3 x 10
F1
Standing Calf Raise
3 x 8
F2
Ab Wheel Rollout
3 x 10
Prep
A
Upper Body Warm Up v.1
*Movement Prep - for completion* Neck CARs x 5 each way T-Spine CARs x 5 each way Walking Shoulder Sequence x 10 yards each (fwd/bck) SFT Arm Swings x 5 each Scap CARs x 5 each way *Load - 2 Rounds* no breaks Waiter/Suitcase Carry x 20 yards/side Quadruped Shoulder Tap x 8/side Supine Bridge x 10 *Excite - 2 Rounds* no breaks Base Stance Row (rapid fire) x 2 @ 5 seconds (use band) MB Split Stance Chest Pass (rapid fire) x 6/side MB Base Stance Lateral Shot-Put Throw (rapid fire) x 8/side
B1
Band Accelerated Plyo Push-Up (rapid fire)
3 x 6
B2
Half Kneeling Single Arm Pulldown (rapid fire)
3 x 10
B3
Med Ball CB Scoop Toss
3 x 3
C
Barbell Bench Press
6 x 3 @ 75, 80, 85, 85, 85, 75 %
D
Neutral Grip Pull-Up
4 x 4
E1
TRX Face Pull
2 x 12
E2
DB Incline Bench Prone Lateral Raise
2 x 10
E3
Cable Cross Body Reverse Fly
2 x 12
F1
Cable Tricep Extension
1 x 50
F2
Barbell Bicep Curl
1 x 50
Prep
A
Max Velocity Warm Up v.1
*Complete this warm up if you are performing todays speed block* Hip Driver to Beast x 5 T-Spine Can Opener x 5/side Worlds Greatest to T-Spine to Adductor x 3e SFT Pivots x 5 each way 8 Point Lunges x 1 each Locomotion v.1 x 15 yards of each variation 8 Point Jops x 1 each Linear Traveling Jops x 10 yards fwd/bck Glute Skip x 10 yards Duck Dance x 10 yards Linear Acceleration Skip x 10 yards Transitional Dribble 2 x 15 yards (5 yards each variation) Straight Leg Bound 2 x 20 yards Transitional Straight Leg Speed Shuffle to Straight Leg Bound 2 x 30 yards
Prep
B
Stationary No Sprint Warm Up v.2
Stationary Bike x 10 minutes Supine Toe Touch Sequence x 3 each Lateral Monkey Crawl x 10 yards each way Forward Lunge to Airplane x 10 yards Sagittal Line Pogos x 10 seconds Frontal Line Pogos x 10 seconds Reactive CMJ x 5 Rotational CMJ (rapid fire) x 2 each way
C
Fly 10s
3 x 1 @ 40
D1
Barbell Pause to CM Back Squat
4 x 3 @ 55 %
D2
Depth Jump
4 x 2
E
DB SL RDL
3 x 8
F1
DB Single Leg Calf Raise
2 x 20
F2
Copenhagen Lift Off
2 x 12
F3
Cable SS Chop
2 x 10
Prep
A
Upper Body Warm Up v.2
*Movement Prep - for completion* Romanov Uppers x 5 reps of each movement or 15s hold Quadruped Scap CARs x 5/side Quadruped Shoulder CARs x 5/side T-Spine Can Opener x 5/side SFT Arm Swings x 5 each Supine Bridge x 8 KB Arm Bar x 8/side DB Split Stance Single Arm Overhead Press x 12/side TRX Face Pull x 15 Cable Split Stance Single Arm Row x 15/side
B1
Landmine Split Stance Single Arm Push Press
3 x 5
B2
Barbell Bent Over Row OC Isometric to Drop Catch
3 x 6 @ 5
B3
Med Ball Drop Step Rotational Slam
3 x 3
C
Barbell Close Grip Bench Press
5 x 5 @ 75 %
D
DB Single Arm Row
5 x 8
E1
Barbell Overhead Press
2 x 15
E2
Cable Lateral Raise
2 x 15
E3
DB Shrugs
2 x 15
F1
Cable Cross Body Tricep Extensions
2 x 12
F2
Cable Supported Single Arm Curls
2 x 12
Prep
A
C.O.D. Warm Up v.1
*Complete this warm up if you are performing todays speed block* SFT Arm Swings x 5 each Romanov Lowers x 5 reps/side of each movement Standing SFT Hamstring Floss x 5 each Cossack Squat x 5/side Locomotion v.1 x 15 yards of each variation Lateral Double Leg Jump Rudiment x 10 yards each way 3 Point Lunge (double contact) x 3 each way 8 Point Jops x 1 every direction Lateral Leap x 10 yards each way Crossover x 10 yards each way Shuffle-Hip Flip-Sprint x 2/side (shuffle 5, sprint 10 yards)
Prep
B
Stationary No Sprint Warm Up v.3
Stationary Bike x 10 minutes T-Spine Fan Stretch x 5/side Worlds Greatest to Deep Squat x 3/side 90/90 Roll to Extension x 5/side 8 Point Lunges x 1 each 8 Point Jops x 1 each SFT Foot Tap (rapid fire) x 5 seconds of each variation
C1
Barbell Hang Clean
4 x 3 @ 70 %
C2
Broad Jump
4 x 2
D
Trap Bar Deadlift
5 x 3 @ 80 %
E
GHD Hamstring Curl
3 x 5 @ 4
F
Cable HK Lift
2 x 8
G
GHD Sit-Up
2 x 12
Mason Hays
Mason Hays is the VP of Sports Performance at Elite Performance, located at The Star in Frisco, TX. Mason has spent his career working at the highest levels of private sector performance coaching athletes from the NFL, MLB, PGA Tour, and NCAA while consulting with professional teams nationwide. He built The Blueprint to make the same system he uses available to any athlete and any coach.
Colt McCoy
Former NFL QB // NBC CFB Analyst
Verified Athlete"I've been on The Blueprint for over a year after retiring from pro football. After 14 years in the NFL, The Blueprint has given me everything I need to stay athletic, keep my body right, and provide me the resources I need to hit my goals on a busy schedule"
Tyler Navarro
HS Baseball Coach // Former D1 Pitcher
Verified Athlete"I’ve been with Mason’s program for over 3 years. Since finishing college baseball, it’s helped me stay athletic while continuing to get stronger and faster than I was as a player. The coaching, notes, and videos make it easy to stay ready for life’s physical demands."
When you join a team you’re getting more than programming, you’re joining an online community.
The Blueprint
The Blueprint
The Blueprint
