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:
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
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
A
Dynamic Stretch
B
Run
1 x 1.5
C
Banded Posterior Hip Mobilization
D
Butterfly Stretch with Hip Mobility
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
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
A
Walk
1 x 25:00
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
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 TrialFull Time Mom
Verified Athlete"This program is amazing. He crafts workouts around my work schedule."
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."
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"
Full Time Working Father
Verified Athlete"Coach Matt & this program worked wonders. He is patient and always check-ins daily which helps with motivation"
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