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We have one mission at Horsepower Strength and Conditioning, to build people. I care about one thing, you as a person. I care about helping you become stronger, mentally and physically. I care about helping you reach your goals, surpass your goals, and do things you never thought possible.  I care about making you better when it is time to compete. I care about you feeling good enough to live a strong life, a passionate life, and a life where you will not be broken.

HP Warrior Program – Serious Results

You want to change your life, change your performance, change the way you think. The HP Warrior program simply gets results.

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We run our Warriors through an intense 12 week training camp leading up to competition. This program is set up for year round training which maximizes athlete’s results.

I have simple goals for athletes when they are going through a camp.

  1. Increase Strength
  2. Increase Speed
  3. Increase Mental Strength
  4. Increase Work Capacity
  5. Reduce Recovery Time
  6. Reduce Overall Body-weight if needed
  7. Maintain Lean Muscle

Here are the results from one of my most recent camps. The numbers tell the story, Increased strength/power. The athlete was able to do heavier weights on Deadlift (+5), Cleans (+10), Front Squats (+20), and Push Press (+145). Increased short burst  speed. The athlete decreased their 20 yard sprint time from 2.91 to 2.66 seconds. They also were able to run a faster long sprint time on the 16th sprint compared to the 8th by 7 seconds (Sprints are 176 yards and the athlete has 60 seconds to run and rest before starting the next sprint). This shows increased work capacity, the athlete is recovering faster, and they have the ability to sustain power for longer periods of time.  Body-weight decreased from 152.518 to 137.149 (-15.369lbs). Body-fat decreased from 20.8% to 12.6% (-8.2%), all well maintaining the same level of lean muscle.

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Stronger, Faster, Increased Work Capacity, Reduced Recovery time, Body-weight Reduced, Lean Muscle Maintained, this program simply creates athletes that are ready to compete at their highest level physically and mentally.

Pre – Camp

  • 152.518 lbs (Body-weight)
  • 120.788 lbs (Fat Free Muscle)
  • 20.8% (Body-fat)
  • Deadlift 380
  • Clean 175
  • Front Squat 275
  • Push Press 145
  • 20 Yard Sprint 2.91
  • 8th 176 yard Conditioning run. (60 seconds run and rest) 28 seconds

Post Camp

  • 137.149 lbs (Body-weight)
  • 119.902 lbs (Fat Free Muscle)
  • 12.6% (Body-fat)
  • Deadlift 385
  • Clean 185
  • Front Squat 295
  • Push Press 160
  • 20 Yard Sprint 2.66
  • 16th 176 Yard Conditioning Sprint (60 Seconds run and rest) 21 seconds

This program was designed and has been used for Combat sport athletes through learning and growing with over 180 fight camps. The athletes that complete this program win at a rate of 75%. This program is for more than just athletes who are competing in combat sports. This program is for any person that wants to change the way they live. If you are interested in becoming stronger, faster, reducing body fat, building work capacity, reducing recovery time, and truly building your mental strength, this program will get you there.

Contact me today if you want to Train with me at Horsepower and  become the very best version of yourself that you can be.

 

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Online Strength Coach Program

 

Building Powerful People

I became a Strength & Conditioning coach and opened Horsepower for one simple reason, to help people become stronger, period. When I sat down and started writing my business plan years ago, the most important thing that I wanted to bring to the people I worked with was love. There are 1,000 ways to try and motivate people, but none are stronger than love. I can honestly say that the people that I train become part of my family, and in turn they become family to one another. This sets up an environment were people are not afraid to push limits and they will not allow themselves (or each other) anything less than  their best effort. We get major results because people are not afraid to fail and they give everything they have to improve every time they walk through the door.  Every single day my first job is to build people mentally and give them the mental strength (fearless, attacking, and the belief that they can handle anything that comes their way) that they need to improve physically.  There are no physical gains without first building mental strength. The goal and the purpose of everything that I do is to to build people. The following words were written by one of my athletes, Seth Goin (Pictured Below). It sums up what Horsepower is, the influence that other Horsepower athletes have on one another, and the way that I try and coach my athletes every single day. Thank you Seth!


 

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When doubt seeps in you got two roads you can take either road. You can go to the left or you can go to the right and believe me, they’ll tell you failure is not an option. That is ridiculous. Failure is always an option. Failure is the most readily available option at all times, but it’s a choice”- Chael Sonnen

At 7:30 on a Saturday morning, my ideal situation is sleeping for another 2-3 hours. It’s not waking up and getting out of bed so an hour later I’ll be greeted with a fist bump and my new least favorite word “Cleans”. On the turn off of University Ave to enter the Fridley business park that Horsepower Strength and Conditioning calls home mine is the only car making that turn. I go left and everyone else keeps driving straight.

I have to make that turn; I have to be up at 7:30 on a Saturday or 6 on a weekday to put myself through this because I know what will happen if I keep driving. I’ve spent too much of my life not making that turn and just driving on. Letting myself become complacent while my body and my mind weakens. It’s easier to notice when your body starts to go. Curves and fat on parts of your body you never noticed before, clothes are a bit tighter (maybe it’s because you just washed them though), shortness of breath doing things that used to be easy (maybe I just had a long day). Then its 2 years later and you’re 45 pounds heavier and you realize you’ve done something wrong. You realize that you thought you were young and strong and your body would take care of itself. But it doesn’t and you’ve failed yourself.  So now you’re weak again. You’ve cultivated habits that have broken you in body and spirit. Just play the video games. Don’t get up. Just make the frozen pizza. It’s so much easier than trying. Now you’ve dug yourself into a pit and been digging for so long that when you finally stop and look around, you don’t recognize anything in your life.

So now I want out. Out of the pit. Out of the complacency and laziness. The first couple of times I try it’s with quick fixes. Going in guns blazing and trying to tackle everything, by myself, all at once. That doesn’t work, so I give up for a while. I came to the realization that I can’t do this alone and, at the same time, no one can do this for me, except me.

I think the first time I hung out with Ryan outside of the gym, we went to a fight at ESP in Wyoming, MN. It’s dumb that I can’t remember since it was like 6 months ago. I had seen him fight and admired his style; he was technical, clean and ferocious in the ring. Luckily, he turned out to be a good guy as well and we talked about fights, martial arts and other things. As he and I became better friends, I started seeing something in him, something you can glimpse on the surface but when you dig deeper it’s in abundance down to his core- Motivation.  If Ryan will never lack something in this world, it’s the motivation, determination or drive to achieve anything he wants in fighting (and more than likely anything else in life). He is a man possessed with the idea of becoming better and fighting that way. What I saw was something I wanted to cultivate in myself.  So that’s the road I started down.

As soon as I healed up from my back injury Ryan suggested Horsepower to me to add on top of my Cellar workouts. “Just be prepared to do new things and get ready to push yourself” were the words he prepped me with before my first session.  I was ready, I felt healthy and mentally I was in a better place than I had been for the last 8 months (back injuries are very disheartening).

When you enter Horsepower the walls are adorned with banners from MMA fighters and other professional athletes who have completed camps there and interspersed between those are banners displaying the Horsepower logo (words cannot do it justice, check out www.horsepowersc.com to witness its awesomeness) and motivational posters (no kittens in trees saying ‘Hang In There’ though) touting the Horsepower motto #BetterThanYesterday. Matt Miller is a presence no matter where he is in the gym. His jokes are easy to catch on to if you spend a few weeks with him but every once in a while he’ll spring a new one on you, a Weird Al lyric, some bit of 80′s rock trivia or, my weakest area, professional wrestling references. He stands taller than all of his clientele that I’ve seen and his eyes are watching everything, shouting out a ‘good work’ or ‘push it’ when need be from across the gym. He can easily handle 3-4 people at a time, never seeming like he is too far away and when you finish a strong set you’ve earned a fist bump or a strong pat on the back from the big bear mitts he calls hands.

I mentioned earlier that it’s easier to notice your body going first but the mind is just as important. Over the last few years of struggling with depression and weight gain and other issues, I’ve lost my edge. I’ve become softer on the inside as well as the outside. I tried to explain to Ayla why I felt the need to be more aggressive but I couldn’t find the words. Every time I felt like I could have done more, whether it was at work, at home or in the gym, I felt weakened by the fact that I hadn’t. The gnawing feeling in the back of my mind that I could have done more.

One of the things that makes Matt an excellent trainer and coach is his ability to recognize what people are capable of when they can’t. I struggle with a lot of the aggression that is associated with my workouts, the ‘explosion’ of it is often lacking for me. Long story short, I’m afraid. I’ve been laid up twice before with bad injuries, my arm/left hand and my back, and I’m afraid I’ll hurt myself again. Earlier this week, I was doing Dead Lifts and struggling with the final set. My legs would start to straighten out and push up but when my hands gripped the bar to lift it, I would stop. Matt stopped me “Seth, you’ve got a mental block going. You’re stopping just before you lift it for some reason. Just pull the fucking thing. Pull until I tell you to stop or until you break.” And that was it. I pulled the fucking thing. Straight Dead Lift. 3 times.

Sometimes overcoming mental obstacles requires a great deal of thinking, weighing out all of the options and you end up trying to figure out a million scenarios before they even happen.  Sometimes, though, when you feel weak and discouraged, when that pit you’ve dug yourself into is deep and dark, some great people will toss you a life line. All you have to do is pull the fucking thing.


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HP Football – Big Man Training Camp

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2015 Offensive/Defensive Line Strength, Speed, Conditioning, and Skill Training Camp

Your Goals, Your Dreams, Your Choice! Whatever your goals are put yourself in the place that is going to get you there. You can do what everyone else is doing or you can step outside the box and do what is best for reaching your goals and your potential.

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Horsepower is offering a 9 week training program for offensive and defensive lineman. This program is for any athlete getting ready for high school or college football.

This Program Includes:

Old School Strength Work

Speed Work

Agility Work

Strongman Training

Football specific Lineman work

Conditioning 

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Athletes have choices with their limited time, the time they do have needs to be spent doing the things that it takes to be the very best person/player that they can be. This summer every single High School is going to run a  strength and conditioning program. This summer almost every single football player will sign up for these. These programs are better than doing nothing at all, but in the end you have to ask yourself what are my goals? Are you goals to stand out? Are you goals to improve? Are your goals to move up on the depth chart? To be all conference? To be all state? To get a scholarship? If you want to stand out, you have to be willing to do more than the people you are competing with. You have to be willing to do something different to get bigger results. This is what the HP Football Big Man Training Camp is all about. This program will transform you into a stronger, faster, more skilled, and mentally tougher lineman than you have ever been before.

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This program is not your cookie cutter football strength and  conditioning program. This is hands down the best football strength and conditioning program in Minnesota for lineman. The proven results are shown with the athletes that we have trained. Horsepower athletes have played in the NFL and division one football. We are going to do the things that will make you a better lineman. Are sole focus is to build brute strength, quickness, athleticism (Mobility), and toughness.

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This program will run from Monday June 8th – Thursday August 6th.

The Schedule will be Monday – Thursday each week from 12:00pm – 1:30pm

This Program Includes:

Strength Work

Speed Work

Conditioning Work

Football Skill Work

This program is accepting 10 athletes that want to fully dedicate themselves to being the very best lineman they can be. These spots will go fast so contact me soon if you are interested.

 

 

Contact me for more information or to sign up for the 2015 HP Football Big Man Training Camp! 

 

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The Difference – HP Warrior Conditioning

Any person on the planet can make you tired… Period. So what makes the HP Warrior conditioning program different than everybody else? Why does it make you better and not just tired?

  • We train all appropriate energy systems required for competition
    • ATP-PC High Power/Short Duration
    • Glycolytic Moderate Power/Moderate Duration
    • Oxidative Low Power/Long Duration
  • We work all 3 elements of conditioning
    • Speed – Moving fast and being explosive
    • Heavy – Moving heavy weight for a set amount of time or distance (Strongman)
    • Extended – Longer duration
  • We build mental toughness and an unbreakable attitude

We use a progressive system that builds over weeks and years. Every single fight camp goes through 3 phases, with 4 progressive steps within each phase.


 

Here is a look inside one of our conditioning workouts that follows our strength work. This is a workout done in week 10 of a fight camp. (Phase 3, Step 2)

  • 5  Minutes Moving Battle Ropes
  • 60 Second Rest
  • 6x Gassers – 75 Seconds to Run and Rest
  • 60 Second Rest
  • 5 Minutes 15 Scissor Rope Slams + 2 Round Trips on Agility Ladder
  • 60 Seconds Rest
  • 60 Second Max Effort Heavy Sled Push
  • 60 Seconds Rest
  • 60 Second Max Effort Heavy Sled Push

 

HP Warrior Challenge


 

Get started on the 12 Week Warrior Challenge at anytime! 

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After the first three weeks of the Warrior Challenge, the people participating in it are extremely excited about the training style, the program, and the results they are already seeing. I am opening the 12 week warrior training program to start at any time for any person that wants to take their training to an entirely new level. 

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This is the 12 Week training program that I use with my combat sport athletes to get them fight ready. It is now open to anybody that wants to work harder than they ever have to become more than they ever thought possible. 

This Program will

  • Increase Strengthmikesled
  • Increase Speed
  • Increase Work Capacity
  • Decrease Recovery Time
  • Decrease Body Fat
  • Increase Mental Toughness
  • Empower  You!

 

Every person is a Warrior, this program will unlock your ability to push through personal limits and grow stronger physically and mentally. You can start this program wherever you are physically. Everything is based on progressions and becoming a little better every single training session. Horsepower is an environment where athletes support other athletes, athletes push other athletes, and every person that is in the gym wants you to succeed. The only way that you fail is by staying in the same place you have always been. The HP Warrior program will not let you stay in that place. The HP Warrior program is 100 percent committed to building people. You can not grow physically without building mental toughness, confidence, and belief in yourself. This program is all about making you the most powerful version of yourself. Progress happens when you push yourself and set new personal limits. The coaching, environment, and program are set up to guarantee that these goals are accomplished. This program will allow you to become a warrior. 

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The Warrior Program is 3 weekly training sessions over a 12 week period.


 This is what you get:

Pre-testing and Post-testing

Everything we do is measurable and progressive. We want you not only to feel the results but see the results of your hard work.


 

1. Strength Development

We will work with the core lifts that the Warrior program is built around. Clean, Jerk, Snatch, Squat, Deadlift. It is ok if you don’t have experience with these lifts. We will build your lifting technique from the ground up.

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2. Speed Development

A Warrior needs to move fast. We will build speed with sprints, change of direction, and plyometrics.

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3. Conditioning

We combine sprints, explosive movements, and strongman into a conditioning program that will change you physically and mentally. We have multiple conditioning blueprints that you do each week in order to properly train and maximize all three energy systems. You will become an unbreakable warrior.

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This program is perfect for any person that truly wants to change themselves, how they feel, and how they think. 

At the end of the 12 weeks we will have our post testing challenge. 

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The Goal

This Video Speaks for itself. Every person should aspire for the mental toughness that this man and the other members of the special forces have. He gives true meaning to the words Unbreakable Warrior.

 

Get in the BEST shape of your life – Warrior Challenge

This is the 12 Week training program that I use with my combat sport athletes to get them fight ready. It is now open to anybody that wants to work harder than they ever have to become more than they ever thought possible. 

This Program will

  • Increase Strengthmikesled
  • Increase Speed
  • Increase Work Capacity
  • Decrease Recovery Time
  • Decrease Body Fat
  • Increase Mental Toughness
  • Empower  You!

 

Every person is a Warrior, this program will unlock your ability to push through personal limits and grow stronger physically and mentally. You can start this program wherever you are physically. Everything is based on progressions and becoming a little better every single training session. Horsepower is an environment where athletes support other athletes, athletes push other athletes, and every person that is in the gym wants you to succeed. The only way that you fail is be staying in the same place you have always been. The HP Warrior program will not let you stay in that place. The HP Warrior program is 100 percent committed to building people. You can not grow physically without building mental toughness, confidence, and belief in yourself. This program is all about making you the most powerful version of yourself. Progress happens when you push yourself and set new personal limits. The coaching, environment, and program are set up to guarantee that these goals are accomplished. This program will allow you to become a warrior. 

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The 12 Week Warrior Challenge will start on Monday January 4th and run 12 weeks. 

This program is 3 training sessions per week.


 This is what you get:

Pre-testing and Post-testing

Everything we do is measurable and progressive. We want you not only to feel the results but see the results of your hard work.


 

1. Strength Development

We will work with the core lifts that the Warrior program is built around. Clean, Jerk, Snatch, Squat, Deadlift. It is ok if you don’t have experience with these lifts. We will build your lifting technique from the ground up.

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ctfrontsquat


2. Speed Development

A Warrior needs to move fast. We will build speed with sprints, change of direction, and plyometrics.

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3. Conditioning

We combine sprints, explosive movements, and strongman into a conditioning program that will change you physically and mentally. We have multiple conditioning blueprints that you do each week in order to properly train and maximize all three energy systems. You will become an unbreakable warrior.

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This program is perfect for any person that truly wants to change themselves, how they feel, and how they think. 

At the end of the 12 weeks (Saturday March 28th) we will have our post testing challenge. This will be an intense day of competition with yourself and the other Warriors taking part in the 12 week challenge. 

  • Deadlift – 1RM
  • Power Clean – 1RM
  • Broad Jump
  • 5,5,10 Change of Direction
  • 20 Yard Sprint
  • 10 – 200’s – Avg. Time
  • 10 – 200’s – Last Time
  • 10 Tire Flips AFAP (300, 500, and 800 pound tire options)
  • Max Push Ups

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What it takes

mikerMike Richman fights his second career fight at 135 pounds vs. Nam Pham at Bellator 131 this Saturday November 15th.

This is what it takes to be one of the best in the world. Mike trains strength and conditioning with me 3x per week, this is an inside look into what he did in one of those workouts.

This was a workout from his first camp moving down a weight class (Previously fought at 145). The goal was simple, keep strength, increase speed and power, and make sure that his work capacity and recovery time where better than ever. He finished the fight with a first round KO. Mission Accomplished.

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 The Workout

  • 5×5 Box Jumps – Height
  • 5×10 Box Jumps – Speed
  • 5×20 Lateral Jumps – Speed
  • 5x Sled Sprints/left
  • 5x Sled Sprint/right
  • 5x Sled Sprint/Forward
  • 6x Cone Complex 5, 5, 15
    • Sprint/Sprint
    • Sprint/Back Pedal
    • Around the World
  • 5×300 Yard Shuttles – 105 Seconds Run and Rest


The Sled Sprints were a 15 yard sled drag at 150lbs. release and sprint 20 yards.

We did 5 dragging the sled back words and opening up to the left into a sprint

We did 5 dragging the sled back words and opening up to the right into a sprint

We did 5 sprinting forward with the sled releasing it and continuing to sprint.


 

Cone Complex is Sprint 5 yards, change direction, sprint 5 yards, change direction, sprint through 15 yards. Then we sprint 5 yards, change direction, back pedal 5 yards, change direction, sprint through 15 yards. Then we sprint 5 yards, circle around the cone, and sprint through 15 yards.


 

300 Yard Shuttles done in 25 yard increments. Sprint 25 yards change direction, sprint 25 yards change direction until he covered 300 total yards or 6 round trips.


 

Rest between each set/exercise ranged from 30 to 60 seconds.

All of his 300 yard shuttles were completed in less than 60 seconds.

 

Train Like a Warrior

The Warrior program is designed to build strength, speed, and work capacity. It is a 12 week program that will change your life, the way you feel, and the way you live. This program was designed to prepare athletes for combat sports, but it is perfect for any individual that wants to transform themselves physically and mentally.

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This program is 3 training sessions per week with a focus on building base strength, explosion, straight line speed, change of direction speed, work capacity, and recovery time. Every single person is more effective in every aspect of their life if they are strong, fast, and have the ability go all day.

This program includes:

  • Olympic Lifting
  • Squats
  • Deadlifts
  • Body weight Movements
  • Sprinting
  • Jumping
  • Strongman

It does not matter if you have a background in the exercises/movements we will teach you from the ground up! 

This program is not easy, it will test your limits, but full commitment to the 12 weeks will change the way you live. This program is perfect for every single person that wants to improve the way they feel and live both mentally and physically. Remember, we will start we you are and build you from that point. 

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Now through December 1st I will be running a special (which never happens) for NEW clients that want to commit to 12 weeks in the Warrior program. Do not wait, limited spots available. Contact me today to lock up your spot! 

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Contact me with questions or to get started!

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Powerology Program

 

Powerology banner-02Powerology was created to build a community of strength coaches that believe in the value of hard work, building performance with proven methods, and truly care about creating successful athletes and people.

MalbwPowerology Coach Training

You will learn:

  • How to set up the appriopriate environment for your athletes to thrive in.
  • The mental approach needed to maximize workouts, competitions, and life.
  • The Powerology program philosophy
  • The exercises that are involved in powerology workouts
  • The powerology programming system.

Powerology Affiliate Program

If you become a member of the Powerology community you will have constant programming (weekly programming sent to you), support, and coaching to make sure you doing what is best for your athletes and ensuring they will make progress to to become better prepared to compete in their sport.

mikbw

 


 

Testimonial…

I have been a trainer/ coach for the better part of a decade.  I came to Matt Miller to get stronger after I had been a member at a Cross fit facility., and felt that something was lacking in my strength gains!  I could not be more impressed with the culture that he has created in his facility!  His dedication to his athletes and clients, while setting expectations to get better every day are un- matched!  Through his Powerology Programming I have reached and exceeded my personal goals and am stronger then I could have ever imagined!

A few months ago I decided that I would use Powerology to help clients of my own!

The approach of progressive loading and has sent the strength gains for my clients through the roof!  Using this programming and periodization has helped me retain my clients and attract new ones.  I can’t say enough about the programming and the results that occur in my own clients results!

I would highly recommend this programming to any trainer who is looking to train anyone to get stronger, faster, and build more power in any of their clients athletes, to soccer moms.  Matt is a patient coach who is always striving to deliver nothing but the best to his people!

Joel Eshelman

Owner Apex Personal Training


 

Contact me today to get started with the Powerology Program!

matt@horsepowersc.com         (763) 286 – 1208