The Perfect Combination: A marriage of two of the best science-backed systems in the world. The Conjugate Method— A collection of science-backed strength principles and energy systems development, combined with Functional Range Conditioning - A movement enhancement system that develops maximum body control, flexibility and usable ranges of motion that prioritizes mobility and joint function
What About Conditioning? Not only will you become brutally strong, but the addition of two proper aerobic development sessions and recovery measures will keep your body progressing every week.
Equipment Needed? This program is designed to be completed in a commerical gym. I created it with Vasa/Planet Fitness/Lifetime style gyms in mind.
Overtraining? If you like marathon training sessions that leave you beat up everyday, the MBM Special Strengths team is not be for you. We train HARD on the right exercises on the right days to elicit the best results you’ve ever experienced.
Coach Matt's Certifications: Functional Range Conditioning Mobility Specialist, Functional Range Assessment, Functional Range Strength Coach, Kinstretch, Onnit Kettlebell Specialist, Animal Flow Instructor
Joint Mobility
A
Main Joint CARs & Lower Isometrics
Neck CARs, Scapula CARs, Shoulder CARs, Hip CARs, Spine Segmentations, Knee CARs | 90/90 Hip Internal & External Rotation PAILs/RAILs
Plyometrics
B
Plyometric Prep Work
Two Foot Pogo Hops One Foot Pogo Hops ISO Lunge Pogo Hops
C
Belt Squat
4 x 5 @ 80, 85, 90, 90 %
D
Barbell Hip Thrust
4 x 8 @ 70, 80, 80, 80 %
E
45 Degree Hyper
3 x 12 @ 60 %
F
Hip Abduction Machine
3 x 12 @ 60 %
G1
Dumbbell Walking Lunge
3 x 8 @ 60 %
G2
Side Plank Rotations
3 x 10
G3
Standing Single Leg Calf Raise
3 x 15
Recovery
H
Extra Credit: Mobility (lower)
6 Half Kneeling Banded Hip Extension Pulse 10 Pancake Stretches 10 Lunge w/Rotation
Joint Mobility
A
Main Joint CARs & Upper Isometrics
Neck CARs, Scapula CARs, Shoulder CARs, Hip CARs, Spine Segmentations, Knee CARs | Shoulder Internal & External Rotation PAILs/RAILs
B
Straight Arm Ski Erg / Fan Bike
3 x 20
C
Bench Press
4 x 5 @ 80, 85, 90, 90 %
D
Barbell Row
4 x 8 @ 70, 80, 80, 80 %
E
Lateral Raise Machine
3 x 12 @ 60 %
F
Bench Dumbbell Chest Fly
3 x 12 @ 70 %
G1
Dumbbell Bicep Curl
3 x 10 @ 75 %
G2
Dumbbell Overhead Tricep Extension
3 x 10 @ 75 %
Recovery
H
Extra Credit: Mobility (shoulder & spine 1)
5 Jefferson Curl 3 Shoulder Abduction PAILs/RAILs 5 Shoulder Flexion Eccentrics 3 Seated Spine CARs
40 Minute Sled & BW AMRAP
A
30m Sled Pull 30m Sled Push 30m Sled Lateral Pull 20 Sit Ups 10 Push Ups 20 Speed Skater Lunges As Many Rounds As Possible in 40 Minutes
Extra Credit: Mobility
B
6 Pulsing Half Kneeling Hip Flexor Stretch (go slow and feel the stretch) 10 Pancake Stretches (explore the position and search for tightness) 10 Lunge w/Rotation
Joint Mobility
A
Main Joint CARs & Lower Isometrics
Neck CARs, Scapula CARs, Shoulder CARs, Hip CARs, Spine Segmentations, Knee CARs | 90/90 Hip Internal & External Rotation PAILs/RAILs
Plyometrics
B
Plyometric Prep Work
Two Foot Pogo Hops One Foot Pogo Hops ISO Lunge Pogo Hops
C
Banded Overspeed Barbell Squat
4 x 8 @ 60 %
D
Kettlebell Swing
4 x 25 @ 70 %
E
Leg Extension Machine
3 x 12 @ 70 %
F
Seated Hamstring Curl Machine
3 x 12 @ 70 %
G1
Lateral Lunge Plate Adductor Pull
3 x 12 @ 60 %
G2
Kettlebell Rack Carry
3 x 30 @ 70 %
G3
Knee Over toe Calf Raise
3 x 15
Extra Credit: Mobility
H
4ea ISOmp Shinbox Transitions 10 Lunge w/Rotation 3 Reps Knee Flexion PAILs/RAILs
Joint Mobility
A
Main Joint CARs & Upper Isometrics
Neck CARs, Scapula CARs, Shoulder CARs, Hip CARs, Spine Segmentations, Knee CARs | Shoulder Internal & External Rotation PAILs/RAILs
B
Straight Arm Ski Erg / Fan Bike
3 x 60 @ MAX
C
Overspeed Banded Bench Press
4 x 8 @ 50 %
D
Overspeed Banded Barbell Row
4 x 8 @ 50 %
E
Pull Up
3 x 8
F
Alternating Kettlebell Row
3 x 12 @ 65 %
G1
Incline Push Up
3 x 25
G2
Kettlebell Leg Lift to Toe Touch
3 x 12 @ 60 %
Recovery
H
Extra Credit: Mobility (upper)
5 Jefferson Curl 3 Shoulder Abduction PAILs/RAILs 5 Shoulder Flexion Eccentrics 3 Seated Spine CARs
45 Minute Conditioning Circuit
A
(0-10 Min:) 30-Second Sprint @85+ % 30-Second Walking/Jog Rest 8 Rounds (10-20 Min:) 30-Second Fan Bike Sprint @ Max Watts 30-Second Cooldown 8 Rounds (20-45 Min:) Ladder Dumbbell Circuit: Rep Count: 6-8-10-12-10-8-6 1. Bicep Curl 2. OH Tricep Extension 3. Front Raise 4. Lateral Raise 5. Reverse Fly
Extra Credit: Mobility
B
6 Pulsing Half Kneeling Hip Flexor Stretch 10 Pancake Stretches 10 Lunge w/Rotation
Matt spends his time mountain biking, surfing, running and rock climbing. He works as a personal trainer with an emphasis on joint centered strength training. Certifications: Functional Range Conditioning Mobility Specialist, Functional Range Assessment, Functional Range Strength Coach, Kinstretch, Onnit Kettlebell Specialist, Animal Flow Instructor
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