8 wk Athletic Strength Program
MB Sports Performance
Strength & ConditioningThis 8-week off-season program is built for athletes who are seeking to be faster, stronger, and more explosive. It combines strength training with power-focused lifts to help you not only build force, but apply it directly to your sport.
The program is split into 2 phases (4 weeks each) and there are 5 total days of workouts. The exercises for each phase differ to keep the mind stimulated and body reacting to new exercises. The split follows: lower, upper, mobility/agility/stability day, lower, upper. The exercise, superset and workout flows with a purpose. Each phase is built with intent to create applicable strength to any sport.
Every piece of the program is designed with purpose, so you’re not just working out, you’re building applicable athleticism.
If you’re serious about gaining an edge and returning to your sport more dominant, this program gives you the structure to do it!
A
Foam Roll Routine
1 x 1
B1
Monster Walks
1 x 10
B2
Lateral Band Walks
1 x 10
B3
Standing Banded Kickbacks
1 x 8
B4
Standing Banded Fire Hydrant
1 x 8
B5
Standing Banded Hip Flexor March
1 x 10
C1
KB Split Stance Iso
2 x 20
C2
Hamstring Iso Hold w/ Foam Roller
2 x 20
C3
Soleus Iso Hold
2 x 20
D1
DB Vertical Jump w/ a Stick
2 x 5
D2
Alternating Split Stance Jumps
2 x 5
D3
Depth Drop to Lateral Broad Jump
2 x 4
D4
Depth Drop to Rotational Broad Jump
2 x 4
E1
Barbell Sit to Stand
3 x 6
E2
Seated Box Jump to Box Jump
3 x 6
F1
Landmine Lateral Lunge
3 x 5
F2
Banded Lateral Deceleration and Drop Jump
3 x 6
G1
Smith Machine Split Squat
2 x 6
G2
Step Ups w/ Knee Drive
3 x 6
G3
Gorilla Row
3 x 6
A
Foam Roll Routine
1 x 1
B1
Stick Pass Through
1 x 8
B2
Around the Worlds
1 x 8
B3
Alternating Prone Snow Angels
1 x 8
B4
Banded Overhead Press
1 x 10
C1
Snatch High Pull from Hip
3 x 5
C2
Med Ball Chest Pass to Floor
2 x 6
C3
DB Side Bends
2 x 10
D1
Barbell Split Jerk
3 x 5
D2
Med Ball Rotational Throw
2 x 5
E1
Landmine Clean to Rotational Press
2 x 4
E2
Half Kneeling SA Cable Lat Pulldown
2 x 8
E3
Bus Drivers
2 x 6
F1
SA Cable Preacher Curl
2 x 8
F2
Cable Rope Tricep Push-Down
2 x 10
F3
DB Alternating Hammer Curl
2 x 10
F4
Cable Rope OH Tricep Extension
2 x 8
G1
Med Ball Sit Up to Rotational Slam
2 x 12
G2
Hanging Leg Raise
2 x 20
G3
Ab Wheel Rollout
2 x 10
G4
Tall Kneeling Cable Rotation
2 x 10
A
Foam Roll Routine
B
90/90 Hip Series
C1
Med Ball Good Mornings into Squat
2 x 6
C2
Med Ball Cossack Squat
2 x 5
C3
Half Kneeling Ankle Dorsiflexion
2 x 6
D1
Bosu Ball Squats
2 x 8
D2
Bosu SL Jump and Stick
2 x 6
D3
Bosu SL Lateral Jump and Stick
2 x 6
D4
Alternating Lunge Jump on Bosu Ball
2 x 10
E1
Thread the Needle
2 x 6
E2
Incline Bench Shoulder CARs
2 x 6
E3
Half Kneeling Banded SA Shoulder Rotations
2 x 8
E4
Thoracic Extension w/ Foam Roller
2 x 6
F1
SL Hip Bridge Lift & Chop (Sandbag)
2 x 6
F2
Half Kneeling KB Chops
2 x 6
F3
Straight Leg Windshield Wipers
F4
Stability Ball Mtn Climber to Pushup
F5
Tall Kneeling on Bosu Ball KB ATW
2 x 10
A
Foam Roll Routine
1 x 1
B1
Banded Monster Walks
1 x 10
B2
Lateral Band Walks
1 x 10
B3
Banded Hip Flexor March
1 x 10
B4
Standing Banded Kickbacks
1 x 8
B5
Standing Banded Hip Abduction
1 x 8
C1
Banded Pogo Jumps
2 x 10
C2
Skater Hops w SL Pogo
2 x 10
C3
Band Assisted Pogo Jumps
2 x 6
C4
Lateral Hurdle to Box Jump
2 x 6
C5
Forward to Lateral Hurdle to Box Jump
2 x 6
D1
Sumo Deadlift
3 x 5
D2
Chinese Plank Switches
3 x 6
E1
Split Stance Hexbar Deadlift
3 x 5
E2
Barbell FFE SL Calf Raise
3 x 8
E3
Cable Split Stance Paloff Press
3 x 8
F1
Zercher Squat
3 x 6
F2
Long Lever Copenhagen Plank w Dips
A
Foam Roll Routine
1 x 1
B1
TRX T Fly
2 x 8
B2
Hang Clean + Step Up
3 x 5
C
Push Up Drop Catch
2 x 6
D1
Barbell Bench Press
10, 5, 4, 3
D2
Half Kneeling Cable Chops High to Low
3 x 6
E1
Cable Chest Fly High to Low
2 x 8
E2
Standing SA Landmine Press
2 x 5
F1
Half Kneeling Front Foot Pin Drive Press
3 x 4
F2
Inverted Rows
3 x 6
G1
Bayesian Curls
2 x 6
G2
DB Incline Bench Tricep Extension
2 x 8
G3
Alternating DB Hammer Curls
2 x 8
G4
Skull Crushers
2 x 8
H1
Tall Kneeling Cable Rotation
2 x 10
H2
Ab Wheel Rollout
2 x 10
H3
Hanging Leg Raise
2 x 20
H4
Med Ball Sit Up to Rotational Slam
2 x 12
Meghan Boyd
Professional Overseas Basketball Player // Colorado State Alumni // Idaho Native // CPT, CNC
Train smart, move strong, and dominate your sport!
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