Elite Football Strength and Conditioning

MB Performance Institute

Football
Coach
Matthew Paul Bruninghaus

This program is designed to improve strength, increase acceleration, improve overall fitness to be game fit, move better, decrease injury risk, promote athlete longevity, and feel good while doing it! By strengthening yourself, you will increase your game performance and coaches will notice!

Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 4 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer.
Equipment
Required
Power Rack Barbell and bumper plates Dumbbells Kettlebells R
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

Prep

A

Pre-Lift Day 1

A-Series High Knee Marches High Knee Switch Stabilize with Stick Sled Push Marches 20 yards Sled Drag Marches 20 yards Alternating Dead Bugs x8 each TKE Slides x15sec each (Patella Tendon Health, front foot elevated)

B1

SL Balance on Foam Pad

2 x 0:15

B2

DB Seated Box Jump

2 x 3

C1

Back Squat

5, 3, 1, 7, 7, 7

C2

Straddled Bench DB Row

3 x 8

D1

Barbell Split Squats

3 x 8 @ 155 lb

D2

Kneeling Pallof Hold

3 x 0:15

E1

Sandbag Lunge and Twist

4 x 12

E2

Suitcase Carry

4 x 40

E3

TRX Row

4 x 12

Monday
Week 1 Day 2

Prep

A

Pre-Lift 2

Wall Hamstring Stretch Alt Lower Leg Wall Push Up Scaps Wall Slides Open books MB Chest Pass MB Kneeling Chest Pass

B1

Landmine Explosive Press

4 x 3

B2

In-line Wood Chops

4 x 3

C1

Bench Press

5, 3, 1, 7, 7, 7

C2

Landmine SL RDL

3 x 8 @ 25 lb

D1

Half kneeling Alternating KB Press

3 x 8

D2

SA Band Pull Down

3 x 8

D3

Banded Partner Nordic Hamstring Curl

3 x 8

Wednesday
Week 1 Day 4

Prep

A

Pre-Lift 3

Ladder Work (proprioception) (Stick and MOVE, GFP driven) (Cross Overs) Depth Drop to Jump 90 Turn 2x2 ea

B1

Banded Pull Throughs

3 x 8

B2

Bear Position Alt. Shoulder Taps

3 x 8

C1

Hex Bar Deadlift

5, 3, 1, 7, 7, 7

C2

Chin Ups

3 x 7

D1

TRX Y Holds

3 x 8

D2

Glute Bridge Walk Outs

3 x 6

E1

Chain bicep curls

3 x 20

E2

Barbell Shrugs

3 x 15

E3

Partner Neck Isometric

3 x 0:10

Thursday
Week 1 Day 5

Prep

A

Mini Band Mobility Series

Monster walks 5 yards Backwards Monster walks 5 yards 1/4 squat lateral steps 5 yards each way Air Squats with bands 10x Hip Bridges 10x Leg Push and Pull with 1 band 10x each leg Standing Marches 10x each leg Scap squeezes with band around the wrists 10x Mobility based on needs consult with coach.

Speed/Agility

B

Linear Speed Training #1

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

C1

SA Ground to OH

2 x 4

C2

Banded Anti Rotation Deadbug

2 x 4

D1

Close Grip Bench

3 x 8

D2

Back Extension Hold w/Plate Row

3 x 8

E1

SA DB Shoulder Press w/ foot elevated

3 x 8

E2

Calf Raise Series

3 x 8

E3

Copenhagen Plank

3 x 0:10

Coach
coach-avatar Matthew Paul Bruninghaus

12 years experience training thousands of athletes. I have been mentoring and coaching student athletes from the age of 9 years old who love playing sports, to high school varsity sports, to playing in college, to seeing them succeed to the professional level. CPT, USAW, CFSC

Elite Football Strength and Conditioning