Move With Matt

Matt Crane Mobility and Strength coach

Creating sustainability within Training. A little bit about me. Please feel free to ping me a message.

A bit more about myself and the approach-

Coach Matt Crane

Mobility and Strength coach

Creating sustainability in training. A background as a Crossfit coach and one to one Coach. In the process of coaching classes and one to one and searching for more effective ways to meet the requirements of the people in front of me, I was recommended the FRS: functional range systems. This is a movement sys

Operating as usual


Functional Range Assessments and sessions now available at Knaphill.

A progressive approach to mobility work and internal strength work.

Strength work is a vital part of mobility training. An example of internal strength work would be building up the capacity of our joints, maybe our hips. The reason for this, so we have more usable ranges of motion at our hips and an ability to express strength in a variety of positions.
Allowing us to adapt better to the demands of daily movement, whatever that looks like.

The way we approach this work would be specific to your needs and take into account what it is you want to do.

The reason for the Functional Range Assessment and training using Functional Range Conditioning could vary from wanting to move pain free from day to day, to the ability to swing our golf clubs better, maybe spend an extra couple of hours in the garden or add some depth and extra weight to our favourite squat variation.

As a coach I’ve seen clients from Cricketers to Crossfitters to Clients that want to get out of bed pain free benefit from integrating FRS, Functional Range Systems work into their daily movement practice.

DM or check out if you would like to find out more.

Photos from coach_matt_crane's post 02/08/2022

Heart rate isn’t an accurate measure of what we are burning, what substrate we are prioritising the use of for fuel.

This work out was done at no more than 3 seconds a breath, closer to 4 for a lot of it.

Even inhale, even exhale, pinned at 300+ watts for the duration (not to much context to that), but 60 mins of really playing with the edges of my anaerobic threshold on the assault bike. Building co2 tolerance through the breathing gears.

Controlling inhale and exhale starts starts to paint a picture here and now as to how we are utilising oxygen. Is it efficiently. As I feel the trigger to to take another breath as I exhale. I can start to test the edges of my co2 tolerance. I can create balance between co2 levels and oxygen. Allowing me to utilise the oxygen I’m pulling in more efficiently. Over breathing exhales to much co2 pushing us into an anaerobically dominant state. When we could be possibly getting the work done in an aerobically dominant state.

I could be sat down at a lower heart rate mouth open, being inefficient with the oxygen I’m pulling in and be sat in zone 2. Being in an anaerobically dominant state, the body having to enter a state of buffering and often accommodating to the training load.

If breath control isn’t part of the training conversation then we are leaving lots of very cool adaptations on the table.

The ability to think clearly and possibly make better decisions in training situations one of them.

This is a complex subject that I find very tricky to post about on here with limited space to ramble.

The work of is fantastic if you want to find out more.

Breath control is part of my online membership. DM [email protected] details or check out the Body Control membership @


Movement is everything.

Total rest as advice, alongside maybe some passive inputs, external in, when someone is feeling ni**les, training aches, maybe pain from not moving.

The vast majority of the time this isn’t going to be productive advice longterm. The missing component here, movement.

The vast majority of the time people experiencing these feels are not moving enough. So they lack movement capacity.

The best we can expect when we don’t move daily and load the body from the inside out. Is the degeneration of joints and atrophy of tissue. It’s why some of us love training and movement right. We feel the response from the body.

On the flip side if the movement practice we are doing is exceeding the capacity we have for movement we start to overload certain areas of the body, feeling ni**les/ pain/ restriction, being the bodies solution to your movement puzzle, currently.

You can change that through other movements programmed specific to your needs.

Loading the body up can vary from 1% effort through to 100% effort. Depending on the desired adaptation we are looking for and where the person is in there movement journey.

How we guide changes in the body long term is through movement. Internally driven loading.

Often if the ni**le/ pain/ restriction has been proliferated through training, a change of input is required.

That change of input evolving long term alongside the sport or training that the person loves to play/ do. Building the body up to meet the demand of the movement practice.

Short term the input programmed to improve movement might be the persons movement practice, stand alone for now.

Lower level inputs with the intent to build back up to sporting performance should be progressive and then filter into long term training.

Specific to the person, not a generic print off.

Feel free to me a nudge if your experiencing any of the above feels. Maybe it’s through not moving enough but don’t know where to start, or training is not creating the desired outcome.

Thank you for your time.