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Speed. Power. Mass.

Pembs Performance

Field Sports, Soccer, Rugby, Hockey, Lacrosse, Personal Training, Multi-sport, Strength & Conditioning, Functional Training, Gaelic Football, Youth Sports
Coach
Matt Jones

'Speed. Power. Mass.' - is all about training like an athlete, moving like an athlete, performing like an athlete, and actually looking like an athlete. Its all well and good hitting the gym 3-5 times a week and training like a bodybuilder but what is the point in wasting all off that time to look like Tarzan yet play like Jane! No matter your age or sport, developing and preserving your athletic abilities is arguably one of the most important aspects you can get out of training. Whether that is dominating in every tackle situation, burning your opposition down the outside or beating the offside trap, or even just being the most physically dominant player you wish you could be. 'Speed. Power. Mass.' develops your speed, your sprinting mechanics, your jumping, your power and strength, and also looks to build muscle alongside everything else. This program will help you to unleash your athletic potential like no other program out there!

$45 / mo
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Get Game-Changing Speed
Become the speed demon that you want to become, through maximal intensity sprinting and technical sprint drills that won't impact your games or training. Shock your opponents and team with the game-changing speed you'll develop and become the player that everyone will rely on to get your team out of any hole.
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Become an Explosive and Powerful Athlete
Dominate on the field in ways you never knew could be possible. Become a brick wall when making tackles, shock your opponents with your speed off the mark, and change direction on a dime. With 'Speed. Power. Mass' you'll become more explosive than you could have imagined.
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Get Jacked
Who doesn't want to look better naked? Just because you won't be training like a bodybuilder it doesn't mean we can't add some serious mass and actually make you look like you lift some weight
Features
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Access to your coach
A coach who is on hand to help you through technical issues, common questions training problems, and most importantly - a coach who is in your corner
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Programming 3 days per week
Training to fit around your games and sport training. We aim to minimise any interference to get the mos tout of every minute we spend training
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Committed Teammates
A engaged community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
All programming is done through the easy to use and navigate TrainHeroic app
Equipment
Required
Barbell // Dumbbells // Bench
Recommended
Trap bar // Field or track // Bands
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Power/UB Strength & Mass

A

Foam Roll

B1

90/90 T-Spine Rotation

1 x 6

B2

Prone Scorpion

1 x 6

B3

Prone Y's, T's

1 x 8

C1

Drop Landing (90-degrees)

2 x 4

C2

Hopscotch

2 x 10

D

Rotary MB Throw

@ 5

E1

30 Degree Incline DB Bench Press

4 x 5

E2

Chest-Supported DB Row

4 x 10

F1

DB Cuban Press

3 x 8

F2

Inverted Row

3 x MAX

G1

Split Squat ISO

2 x 30

G2

Calf Raise

2 x MAX

Tuesday
Power/LB Strength

A1

90/90 Hip Transfers

1 x 8

A2

Single Leg Glute Bridge

1 x 10

B

Wall Drill

1 x 5

C

Wall Drill - Piston

1 x 4

D1

Box Jump

3 x 5

D2

Med/Low - Intensity Bounds

3 x 10

E

Trap Bar Jump

4 x 3

F1

Back Squat

3 x 4

F2

Band-assisted Vertical Jumps

3 x 4

G

Romanian Deadlift (RDL)

3 x 6

Thursday
Speed/Lower Power/Upper Mass

A1

4-way Hip

1 x 6

A2

Hip Flexor ISO

1 x 10

A3

Sprinter Lunge

1 x 10

A4

Hamstring Swings

1 x 10

A5

A Skip

1 x 10

A6

Straight Leg Bound

1 x 10

B

Sprint

5 x 15

C

Deep Tier Lunge Jump

2 x 6

D1

1.5 DB Bench Press

3 x 8

D2

Half Kneeling 1 Arm Pulldown

3 x 8

E1

DB Lateral Raise

8, 8, MAX

E2

DB Bicep Curls

8, 8, MAX

E3

Rolling Tricep extensions

3 x MAX

Coach
More from Pembs Performance
coach-avatar Matt Jones

With over 12 years working as a Performance Coach, Matt has extensive experience working at the highest levels of sport. Ranging from Olympic athletes in China to Youth Academy footballers in Wales, there isn't an athlete that cannot be helped. Specialising in speed and power, Matt is the ideal coach to take your game to the next level.

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Be the game-changer you want to be

Get Faster. Get Powerful. Get Jacked.

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FAQs
Who is this training program for?
'Speed. Power. Mass.' is for anyone who plays sport who wants to get faster, more explosive and powerful, and also get jacked at the same time!
What if I join today?
You can join whenever! Programming is designed in a way that allows you to hop right in. If we are in the middle of a heavy cycle, adjust the weights accordingly
Do I need to be an athlete?
No! Although it is designed for individuals who play sport, if you just want to feel and move more like an athlete whilst looking like one, then this is the program for you.
How many days a week is the program?
Primarily the programming will be 3 days per week, however during off-seasons additional sessions will be added so that you can train more whilst sport training volume has been decreased.
Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Speed. Power. Mass.
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Speed. Power. Mass.
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Speed. Power. Mass.
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Speed. Power. Mass.
Start My 7-Day Free Trial