New

FFS Training Program

Optimal Strength Training

Functional Fitness, Functional Training, Strength & Conditioning, Bodybuilding, Weightlifting
Coach
Matt Reed

Achieve lasting fitness and strength with our FFS (Forever Fit and Strong) One-on-One Training Program. This personalized, results-driven program is designed to help you build a sustainable, healthy lifestyle that keeps you fit and strong for life. With dedicated one-on-one coaching, tailored workouts, and comprehensive lifestyle support, FFS is your path to enduring wellness and peak performance.

Transform Your Life: Join the FFS One-on-One Training Program today and embark on a journey to become Forever Fit and Strong. Experience the power of personalized coaching and comprehensive lifestyle support, and achieve lasting results that enhance your life. Take the first step towards enduring fitness and strength with FFS!

FFS Lifestyle Hacking System: Beyond the gym, our FFS system offers a holistic approach to fitness and health, tailored to the demands of your hectic lifestyle. This includes:

  • FFS Meal Plan
  • FFS Weekend Eating Guide
  • FFS Going Out Guide
  • FFS High Protein Cheat Meals Guide
  • FFS Recovery Guide
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Enhanced Functional Fitness
One of the primary advantages of the FFS program is its focus on functional fitness, which prepares your body to perform real-life activities in real-life positions. This type of training not only improves your overall body mechanics but also enhances your ability to perform daily activities with greater ease and less risk of injury.
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Increased Strength and Muscle Tone:
Throughout the program, we emphasize strength training that targets multiple muscle groups. This approach not only helps in building lean muscle mass but also enhances muscle definition and overall body strength. As you progress, you'll find yourself becoming noticeably stronger, which is beneficial not just aesthetically but also for improving metabolic health and physical endurance.
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Personalized Attention & Customization:
With one-on-one coaching, the program is tailored to meet your specific fitness levels and goals. This personalized attention ensures that workouts are effective and appropriate for your current fitness status, helping you progress steadily and safely.
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Comprehensive Health Benefits:
Beyond the visible fitness improvements, the FFS program contributes to overall health enhancement. Strength training and functional movements are known to improve cardiovascular health, enhance lung capacity, reduce the risk of chronic diseases such as type 2 diabetes, hypertension, and osteoporosis, and improve the metabolic efficiency of the body.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 4 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a lifeless PDF is old. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Dumbbells // Basic Gym Access
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Upper Body Strength

A

Run

1 x 150

B

Bench Press

12, 12, 6, 5, 4 @ 30, 35, 55, 60, 60 %

C

Seated Cable Row

12, 12, 6, 5, 4 @ 30, 35, 55, 60, 60 %

D

DB Push Press

12, 12, 6, 5, 4 @ 30, 35, 55, 60, 60 lb

E

Dip

12, 12, 6, 5, 4 @ 0 %

Conditioning

F

FFS System AMRAP #1

FFS System AMRAP #1: 10 Minute AMRAP: Strict Dumbbell Overhead Press: x8 reps (go light to start) - Chin Ups or Inverted rows: x8 reps (go light to start - Rower: 15 calories

Monday
Lower Body Strength

A

Treadmill Work

B

Barbell Back Squat

12, 12, 6, 5, 4 @ 30, 35, 45, 50, 55 %

C

Romanian Deadlift (RDL)

12, 12, 10, 10, 8 @ 30, 35, 40, 45, 50 lb

D

Seated Cable Row

12, 12, 8, 7, 6 @ 30, 35, 45, 50, 55 %

E

Hyperextension

5 x 12

Conditioning

F

Lower Body Pos/An Circuit - 5 RFTs

Lower Body Pos/An Circuit - 5 RFTs Kettle Bell Swings: x12 reps Barbell Squats (95lbs/65lbs): x 10 reps Air Dyne Bike: 10 Calories

Tuesday
Endurance & Mobility

A

Dynamic Stretch

B

Run

1 x 1.5

C

Banded Posterior Hip Mobilization

D

Butterfly Stretch with Hip Mobility

Wednesday
Upper Body Hypertrophy

A

Rowing

3 x 120

B

Incline DB Bench Press

15, 12, 10, 8, 8 @ 30, 35, 40, 45, 50 %

C

Lat Pulldown

15, 12, 10, 10, 8 @ 30, 35, 40, 40, 45 %

D1

DB Lateral Raise

5 x 15

D2

Rear Delt Flyes

5 x 15

E

Barbell Bicep Curl

15, 12, 12, 10, 10 @ 25, 30, 35, 40, 40 %

F

Skull Crushers

15, 12, 12, 10, 10 @ 25, 30, 35, 40, 45 %

G1

Sit-up

3 x 0:30

G2

Lying Leg Raise On Bench

3 x 0:30

H

DB Farmer's Walk

3 x 20

Thursday
Lowr Body Hypertrophy

A

SkiErg

1 x 200

B

Deadlift

10, 10, 6, 5, 4 @ 25, 25, 50, 55, 60 %

C

Bulgarian Split Squat

4 x 6 @ 30, 35, 40, 45 %

D1

DB Reverse Lunge

8, 8, 6, 6 @ 25, 30, 35, 35 %

D2

Straight Leg Deadlift

4 x 12

E

Band Face Pull

4 x 0:30

F1

Burpee

3 x 10

F2

Airdyne

3 x 12

Friday
End of Week Cooldown

A

Walk

1 x 25:00

Coach
coach-avatar Matt Reed

Strength & Conditioning Coach: About Me: Over the past decade, I've had the privilege of coaching over 100 athletes ranging from youth to collegiate levels. Witnessing their growth, both physically and mentally, has been a true highlight of my career. played 2 seasons of NCAA Division III football at Wisconsin Lutheran College and was able to try out for the IFL & CFL professional leagues

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BECOME BUILT DIFFERENT.

Whether you're looking to enhance your daily functionality, boost your athletic performance, or simply feel stronger than ever before. Choose to be built different with TEAM FFS, where we empower you to exceed your limits and achieve results that speak vol

Start My 7-Day Free Trial
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FAQs
Will there be modifications?
Yes, every client is encouraged to reach out to me directly for accommodations and modifications
Who is this training for?
The FFS program is perfect for men/women of any fitness level who are looking to enhance their physical abilities, gain strength, and improve overall health in a structured and supportive environment.
Is diet coaching included?
Yes, it is added on for FREE with weekly adjustments to meal plans
Do we talk to Coach Matt directly?
Yes, coach will be reaching out daily to check in via messenger and will schedule 2x a week Zoom calls, in person clients will have 2 weekly meetings.
The Proof
verified-athlete-avatar Alexus

Full Time Mom

Verified Athlete

"This program is amazing. He crafts workouts around my work schedule."

verified-athlete-avatar Taylor

Full Time Manager

Verified Athlete

"I hated working out. Especially with busy schedule, but Coach Matt started from the bottom with me and we worked our way to where I fell in love with the gym."

verified-athlete-avatar Emmanuel

Local News Cameraman

Verified Athlete

"Coach Matt & Optimal Strength Training really allowed me to find my own style of training. He was patient with my work scheduled and listen to me about my body"

verified-athlete-avatar Luis

Full Time Working Father

Verified Athlete

"Coach Matt & this program worked wonders. He is patient and always check-ins daily which helps with motivation"

Join Your Virtual Gym

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

FFS Training Program
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FFS Training Program
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FFS Training Program
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FFS Training Program