MB Performance Institute

Youth Sports
Coach
Matthew Bruninghaus

This 12 week program, 3 sessions per week, will get any middle schooler moving more efficiently, more explosively, and more dynamically.  

Body awareness can be tough when going through growth spurts. Coaches talk about it all the time, we see athletes that get tall fast or put weight on quickly and it can be hard for a young athlete determined to perform at the level they expect themselves too, when "they haven't molded into their new body".  This program will help a young athlete gain that proprioception they are missing to make the plays on the field they want to make.   

Features
3 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
BenchDumbbellsBandsPull Up BarKettlebellsBoxSpace 
sample week banner image
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Sample Week
Week 1 of 10-week program
Sunday
Middle School Elite Phase 1 Day 1

A1

Depth Drop

3 x 3

A2

Banded Bird Dogs

3 x 5

A3

Single Leg Lowering

3 x 5

B1

KB Split Squats

3 x 8

B2

Seated Row

3 x 15

C1

SL RDL

3 x 8

C2

SA Band Pull Down

3 x 15

C3

Half Kneeling Cable Rotation

3 x 8

D1

Assault Bike

5 x 20

D2

Push Up

3 x 8

D3

MB Rotational Slams

3 x 8 @ 10 lb

Tuesday
Middle School Elite Phase 1 Day 2

A1

Floor MB Chest Toss

3 x 5

A2

Band Pull-Apart

3 x 8

A3

In-line Wood Chops

3 x 10

B1

DB Bench Press

3 x 8

B2

TRX Y Holds

3 x 5

B3

Nordic Iso Holds

3 x 15

C1

SA Standing Shoulder Press

3 x 8

C2

Quadruped SA DB Row

3 x 10

C3

Plank Walk Up and Down

3 x 10

D1

Wall Ball Toss

3 x 5

D2

Skaters

3 x 10

D3

TRX Biceps Curl

3 x 15

Thursday
Middle School Elite Phase 1 Day 3

A1

Granny Toss

4 x 3

A2

Banded Pull Throughs

3 x 8

A3

Supermans

3 x 8

B1

Kettlebell Deadlift

3 x 8

B2

Straight Arm Pull Downs

3 x 12

C1

Front Foot Elevated Split Squat

3 x 8

C2

Assisted Chin Ups

3 x 8

C3

Copenhagen Plank

3 x 15

D

Tempo Sprints

10 x 1 @ 60

Middle School Program