Elite Football Strength and Conditioning
MB Performance Institute
FootballThis 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!
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
DB Seated Box Jump
3 x 2 @ 24
B2
Kneeling Pallof Hold
2 x 00:15
C1
Back Squat
5, 3, 1, 8, 8, 8 @ 50, 65, 70, 72, 72, 72 %
C2
Hurdle Jump
3 x 3
C3
Pronated Scap Pinches w/band
3 x 5
D1
DB RFE Split Squat
3 x 8
D2
Seated Hammer Row
3 x 15
D3
Body Saw
4 x 8
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
3 x 5
B2
In-line Wood Chops
3 x 5
C1
Bench Press
5, 3, 1, 8, 8, 8 @ 50, 65, 70, 72, 72, 72 %
C2
Quadruped SA DB Row
3 x 8
D1
Half kneeling Alternating KB Press
3 x 8
D2
SA Band Pull Down
3 x 15
D3
Cross Bicep Curls
3 x 20
D4
Banded Tricep Extension
3 x 20
Prep
A
Pre-Lift 3
Ladder Work (proprioception) (Stick and MOVE, GFP driven) (Cross Overs)
B1
Granny Toss
3 x 2
B2
Banded Pull Throughs
3 x 8
C1
Hex Bar Deadlift
5, 3, 1, 8, 8, 8 @ 50, 65, 70, 72, 72, 72 %
C2
Banded Psoas Holds
3 x 0:08
D1
Split Stance DB RDL
3 x 6
D2
Glute Bridge Walk Outs
3 x 8
E1
Barbell Shrugs
3 x 15
E2
Plate Hold
3 x 0:15
E3
Partner Neck Iso Hold
3 x 0:08
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.
B1
Kneeling First Step w/1 arm DB Clean
3 x 2
B2
Banded Anti Rotation Deadbug
3 x 5
C1
High Pull to Hang Clean
3 x 2 @ 95 lb
C2
PVC lat stretch off bench
3 x 8
D1
Close Grip DB Floor Press
3 x 15
D2
KB Lateral Lunges
3 x 8
D3
Nordic Iso Holds
3 x 0:08
D4
Copenhagen Plank
3 x 0:10
Matthew Bruninghaus
12 years experience training over a thousand athletes. I have been mentoring and coaching student athletes since 20years old. I work with athletes from 9 years old, to high school varsity sports, to collegiate level play and professional level play. Seeing these athletes succeed throughout their career starting from the youth level is extremely rewarding. CPT, USAW, CFSC
Joe Gaziano
DE Atlanta Falcons
Verified Athlete""My name is Joe Gaziano, I started training with Matt when I was a sophomore at Xaverian. The training I did with Matt helped me to gain strength while dramatically improving my speed. My junior season I recorded 12 sacks and 63 tackles and caught the attention of many Division 1 football programs."
Matthew Beauregard
Assumption Football
Verified Athlete""I was a four year collegiate athlete and played middle linebacker for the Grey Hounds. Over my four years I was fortunate to work with a skilled and knowledgeable trainer. Working closely with Matt over my four years proved to me that his methods of training were key to my success on the field."
