New

Special Strengths

Movement by Matt

Strength & Conditioning, Functional Training, Multi-sport, Functional Fitness
Coach
Matt Penny

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

benefit-image-0
Why This Program?
Learn and REFINE training techniques, gain FUNCTIONAL strength in different planes of motion, increase MOBILITY and joint strength, maximize your TIME in the gym, and most importantly get back to ENJOYING your workouts again!
benefit-image-1
Lasting Results
There’s no short cuts or 6-week challenges here. This program is formulated to be sustainable and implemented over a long time horizon. It's time to train with those long term goals in mind. Month-by-month, I'll use proven methods to keep you interested and keep you progressing.
benefit-image-2
Take the Guesswork out of Training
Each workout is programmed and automatically stored for you to keep track of your progress. All you have to do is login and hit the ground running! All exercises have explanations and videos so that you always know proper technique, preventing you from further hurting yourself.
Features
feature-icon
Access to coach Matt
Ask questions or post form-check videos and get detailed coaching responses.
feature-icon
Programming 6 days per week
Get 4 strength training sessions + 2 conditioning sessions per week with new blocks every 3 weeks.
feature-icon
Exercise Video Guidance
My app is loaded with instructions, demo videos, and workout tips so you know exactly how to execute your lifts!
feature-icon
Detailed, expert instruction
A coach who will hold you accountable and provide the feedback you need to make meaningful progress and improved strength
feature-icon
MBM Special Strengths
Ex-athletes fall in love with this method because it's the Swiss Army knife of training. Experience concurrent training as it should be.
feature-icon
Delivered through TrainHeroic
You can easily view workouts, track your progress, and monitor your sleep, recovery, and more.
Equipment
Required
Barbell // Squat Rack // Dumbbells // Bands // Leg Press or Belt Squat // Leg Extension Machine // Hamstring Curl Machine // Sled
sample week banner image
phoneMockup
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Max Effort Lower & Accessories 

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

Monday
Max Effort Upper & Accessories

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

Tuesday
40-Minute Conditioning

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

Wednesday
Dynamic Effort Lower & Accessories

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

Thursday
Dynamic Effort Upper & Accessories

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

Friday
45-Minute Conditioning

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

Coach
coach-avatar Matt Penny

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

closer-image-1
closer-image-2
Look, Feel, and Perform your Best

Welcome to the last strength and conditioning program you'll ever need. Let's get to work!

Start My 7-Day Free Trial
closer-image-3
FAQs
Do I need a full/commercial gym?
Yes, we utilize quite a few machines regularly within the program. Especially sleds, leg extension, hamstring curl machine, leg press, hip adduction & abduction machines. If you're an experienced home/CrossFit gym user you could work around the movements, but there will be lots of substitutions
Is there coach support available?
Yes! you'll have access to the MBM Special Strengths Team chat as well as coach Matt directly. Whether you have programming questions, want a form check or anything else you could think of. Just a click away!
Join Your Virtual Gym

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

Special Strengths
screenshot1
Special Strengths
screenshot2
Special Strengths
screenshot3
Special Strengths