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

$39 / mo

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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!

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.

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

Access to coach Matt

Ask questions or post form-check videos and get detailed coaching responses.

Programming 6 days per week

Get 4 strength training sessions + 2 conditioning sessions per week with new blocks every 3 weeks.

Exercise Video Guidance

My app is loaded with instructions, demo videos, and workout tips so you know exactly how to execute your lifts!

Detailed, expert instruction

A coach who will hold you accountable and provide the feedback you need to make meaningful progress and improved strength

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.

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

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Max Effort Lower & Accessories

Joint Mobility

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

Plyometric Prep Work

Two Foot Pogo Hops One Foot Pogo Hops ISO Lunge Pogo Hops

Belt Squat

4 x 5 @ 80, 85, 90, 90 %

Barbell Hip Thrust

4 x 8 @ 70, 80, 80, 80 %

45 Degree Hyper

3 x 12 @ 60 %

Hip Abduction Machine

3 x 12 @ 60 %

Dumbbell Walking Lunge

3 x 8 @ 60 %

Side Plank Rotations

3 x 10

Standing Single Leg Calf Raise

3 x 15

Recovery

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

Main Joint CARs & Upper Isometrics

Neck CARs, Scapula CARs, Shoulder CARs, Hip CARs, Spine Segmentations, Knee CARs | Shoulder Internal & External Rotation PAILs/RAILs

Straight Arm Ski Erg / Fan Bike

3 x 20

Bench Press

4 x 5 @ 80, 85, 90, 90 %

Barbell Row

4 x 8 @ 70, 80, 80, 80 %

Lateral Raise Machine

3 x 12 @ 60 %

Bench Dumbbell Chest Fly

3 x 12 @ 70 %

Dumbbell Bicep Curl

3 x 10 @ 75 %

Dumbbell Overhead Tricep Extension

3 x 10 @ 75 %

Recovery

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

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

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

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

Plyometric Prep Work

Two Foot Pogo Hops One Foot Pogo Hops ISO Lunge Pogo Hops

Banded Overspeed Barbell Squat

4 x 8 @ 60 %

Kettlebell Swing

4 x 25 @ 70 %

Leg Extension Machine

3 x 12 @ 70 %

Seated Hamstring Curl Machine

3 x 12 @ 70 %

Lateral Lunge Plate Adductor Pull

3 x 12 @ 60 %

Kettlebell Rack Carry

3 x 30 @ 70 %

Knee Over toe Calf Raise

3 x 15

Extra Credit: Mobility

4ea ISOmp Shinbox Transitions 10 Lunge w/Rotation 3 Reps Knee Flexion PAILs/RAILs

Thursday

Dynamic Effort Upper & Accessories

Joint Mobility

Main Joint CARs & Upper Isometrics

Neck CARs, Scapula CARs, Shoulder CARs, Hip CARs, Spine Segmentations, Knee CARs | Shoulder Internal & External Rotation PAILs/RAILs

Straight Arm Ski Erg / Fan Bike

3 x 60 @ MAX

Overspeed Banded Bench Press

4 x 8 @ 50 %

Overspeed Banded Barbell Row

4 x 8 @ 50 %

Pull Up

3 x 8

Alternating Kettlebell Row

3 x 12 @ 65 %

Incline Push Up

3 x 25

Kettlebell Leg Lift to Toe Touch

3 x 12 @ 60 %

Recovery

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

(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

6 Pulsing Half Kneeling Hip Flexor Stretch 10 Pancake Stretches 10 Lunge w/Rotation

Coach