Soccer/Lacrosse Strength & Conditioning

MB Performance Institute

Soccer, Lacrosse
Coach
Matthew Paul Bruninghaus

If you are a Soccer Player looking to increase your Strength, Speed, Acceleration, Power, joining our program and family of athletes is a great choice and you will not be disappointed!

It is not all about the x's and o's on the sheet of paper. Coach Bruninghaus cares about the human first and the athlete second, resulting in better training sessions and overall performance of athletes. "Our son has been a GK in the US Soccer Developmental System for three years now and began training with Coach/ Trainer Matt over the last five months. Since he began training with Coach Matt, we have noticed a significant all around improvement with our sons performance both mentally and physically. Without question our son is playing at an extremely high level due to the coaching and mentoring of Coach Matt!!! For any athlete that wants to put the work in and see it payoff, Coach Matt is the answer!!"- Matthew Delany.

12 week program covering Hypertrophy, Strength, Power; Linear Speed Training, Mobility, & Agility covered Pre-lift. 4 session per work.

Features
feature-icon
Access to your coaches
Coach who will hold you accountable and provide the feedback you need to grow
feature-icon
Programming 4 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
feature-icon
Mental Exercises
Structured mental training exercises to cultivate your inner strength
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy through Train Heroic. Message for additional videos or explanations.
feature-icon
Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Committed Teammates
A vibrant community that will keep you pushing to unlock your best
feature-icon
Delivered through TrainHeroic
Equipment
Required
Power Rack // Barbell // DBs // KBs // Plyo boxes // Hurdles // Resistance bands // Bench // Hex Bar
sample week banner image
phoneMockup
Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

Prep

A

Pre-Movement Stretch #1

90/90 switches with 5 sec pause each side chest to knee. x2 each side Lunge position TFL and QL stretch with 5 sec pause each side. x2 each side Spiderman stretch to Thoracic Spine rotation mobility x2 each side.

Prep

B

Linear Speed (Technique)

Standing Arm Swings 10s x2 Dead Leg March 5 yards each leg. A-Skips 5 yards x2 3 High Knee Pause 5 yards x2 Hands on the wall ground push offs to knee drive x5 each leg.

Speed/Agility

C

Linear Speed Training #1

Lean Fall Runs 10 yards x4 Fly In's/Build Ups 10 yard stride-in to 15 yard sprint x3

D1

Landmine clean and press

3 x 3 @ 25 lb

D2

Forward Facing Banded Pogos

3 x 15

E1

Front Squats

5, 3, 8, 8, 8 @ 50, 60, 65, 65, 65 %

E2

PVC lat stretch off bench

3 x 0:15

F1

DB Alternating Reverse Lunges w/Front Foot Elevated

3 x 8

F2

Valslide Lateral Lunge

3 x 8

F3

Body Saw

3 x 8

Monday
Week 1 Day 2

Prep

A

Pre-movement Stretch #2

90/90 switches with chest to knee hold for 3 breaths. Frog stretch x10s x2 Cat/Cow x8 Shoulder Rolls x10

B1

MB Chest Pass

2 x 5

B2

MB Front Toss

2 x 10

B3

Pronated Scap Pinches w/band

2 x 10

C1

DB Bench Press

5, 3, 8, 8, 8 @ 50, 60, 65, 65, 65 %

C2

Eccentric DB Row

3 x 8

D1

Landmine Bar Twists

3 x 10 @ 25 lb

D2

Banded Explosive Push Ups

3 x 15

D3

TRX Row

3 x 15

Wednesday
Week 1 Day 4

Prep

A

Pre-movement Stretch #3

Roll 5 minutes Childs Pose to Hyperextension x 5 Shoulder Circles x 10 ea arm Hip Rotations x 10 ea. leg Calf/Hamstring Stretch TFL/Soas/QL Stretch x5 breaths ea side. Glute Bridges 2x4 w/5sec hold. Windmill Mobility 2x4

Prep

B

Lateral Agility #1

Ladder Work Banded Lateral Walk Away 3x3 each Banded Lateral Push Offs 3x2 each 5-10-5's x3

C1

SL Plate Hops

2 x 0:20

C2

Alternating SL Cook Hip Bridge

2 x 10

D1

Hex Bar Deadlift

5, 3, 8, 8, 8 @ 50, 60, 65, 65, 65 %

D2

Banded Psoas Holds

3 x 0:15

E1

Chin Ups

3 x 8

E2

Reverse Hyperextension

3 x 12

E3

Lateral Chain Farmers Carry

3 x 40

F

Assault Bike

8 x 0:20 @ 0:10

Thursday
Week 1 Day 5

Prep

A

Movement Warm Up

Elephants Walks Leg Cradles to Toe Touch WGS to extra hamstring stretch PVC Shoulder Series (around the world & over and backs

B1

DB Snatch

2 x 3

B2

Plank Pull Through

2 x 5

C1

KB Split Squats

3 x 8

C2

Pallof Press Twist

3 x 8

D1

DB Incline Bench Press

3 x 8

D2

Back Extension w/Plate Row

3 x 10

E1

DB 3-way Shoulder Raise

3 x 8

E2

SA Band Pull Down

3 x 15

E3

Nordic Iso Holds

3 x 0:08

F

Hill Sprints

10 x 1 @ 0:10

Coach
coach-avatar Matthew Paul Bruninghaus

MS Sport Management w/Concentration in Sport Leadership (Lasell University) CPT, USAW, CFSC 14 Years of Coaching High School Soccer & Elite Club Soccer Teams. Leadership Scholar NSCAA Premier Diploma USSF Grassroots and D licensed Coach I specialize in Goal Keepers as I played the position my whole life. My mission is to provide athletes better opportunities to elite level training than I had.

closer-image-1
closer-image-2
Gain the advantage over your opponents!

Build Strength, Speed, and Power

Get Soccer/Lacrosse Strength & Conditioning
closer-image-3
FAQs
Who is this training for?
Experienced soccer players looking to perform at their best every day!
The Proof
verified-athlete-avatar Michael Delany

Athlete-Soccer

Verified Athlete

""Our son has been a GK in the US Soccer Developmental System for three years now and began training with Coach Matt over the last five months. Since he began training with Coach Matt, we have noticed a significant all around improvement with our sons performance both mentally and physically!""

Soccer/Lacrosse Strength & Conditioning