Off Season Conditioning Program

THE MAS ENGINE

8-Week Off-Season Conditioning for GAA Players

The off-season is where your engine gets built, and most players waste it. They do generic runs where everyone covers the same distances, whether they run 1,200 m in 5 minutes or 1,450 m, so one player is undertrained and another is buried.

The MAS Engine programmes every run off your own engine. You do one 5-minute run test, type in your distance, and every rep for the full 8 weeks is calculated for you.

What's inside

• MAS runs: short, sharp efforts at 110–130% of your Maximal Aerobic Speed.
• Tempo runs: fixed distances at a set % effort. They build volume without the cost of flat-out running.
• Steady-state intervals: longer aerobic reps that build the base everything else sits on.
• Off-feet sessions: the Norwegian 4×4 or the Bristol method on a bike, rower or SkiErg. You get the conditioning without the pounding.

Built to progress

Every week asks a bit more of you. Distances climb week on week, reps are added on a set schedule, and the off-feet work progresses with your intent: as it gets easier, you push harder.

2 to 4 sessions a week

Pick the number of sessions that suits your off-season and the programme sets the week for you.

On your phone

The programme works as an app on your phone. Open your link, enter your personal access code, and add it to your home screen. Your distances are there every session, even with no signal.

What you get

• The full 8-week programme
• A built-in MAS calculator
• Your own personal access code, usable on up to 2 phones