Train for life, Strength & Conditioning: Training by Matthew Paul Bruninghaus in TrainHeroic

Train for life, Strength & Conditioning

MB Performance Institute

General Fitness
Coach
Matthew Paul Bruninghaus

Looking to get ripped and in shape for anything you want to achieve, Train for Life is just that. Our adults ages range from 18-65 who are completing this program in house with coach Matt. Our group has completed races from Spartan Sprints to The Beast to the Boston Marathon to the B2VT bike race (142miles)

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 5 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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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Recommended
You'll need a gym or a home gym. DB's, KB's, Resistance Bands, B
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

Prep

A

TFL Warm Up Phase 1

3 rounds... 1/2 Lap 10 Goblet Squats 10 Push Ups 20 Jumping Jacks

B1

Plate Ground to Overhead

3 x 20

B2

Bear Crawl Position Plate Switches

3 x 20

Power-Endurance

C

Assault Bike Phase 1 Metcon

5 Rounds... 10 Calories 10 Medball Slams 10 Wall Ball Tosses

Conditioning

D

Endurance Phase 1

EMOM for 10 minutes Alternating direction, cross over step to vertical jump 6x Sprint 30 yards

Monday
Week 1 Day 2

Mobility 

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

Prep

B

Upper and Lower Stability/Activation

2 rounds... Push Up Walk Up to plates and back down 10x Floor Slides 10x Open Books 5x each side Banded Single Leg Hamstring Curls 10x each leg

C1

DB Bench Press

3 x 15

C2

Single Leg RDL

3 x 8

C3

Hanging Knee Raise

3 x 8

D1

Standing Arnold Press

3 x 12

D2

Tricep Pushdown

3 x 20

D3

Val Slide Hamstring Curls

3 x 12

E

Sled Push

6 x 40

Tuesday
Week 1 Day 3

A

Walk

1 x 3

Wednesday
Week 1 Day 4

Warm Up

A

TFL Warm Up Phase 1 #2

3 rounds... Walking lunges 10x Bear Crawl 10yards High Knees 10yards Lateral Shuffle 10yards

Conditioning

B

Partner 100, 50, 800m

Complete with a partner 50/50 100 KB Goblet Squats 100 Weighted Push Ups 100 DB Reverse Lunges 400m complete run together 50 Manmakers 50 Pull Ups 50 Plate V-Ups 50 MB Side Slams 400m complete run together

Thursday
Week 1 Day 5

Recovery

A

Mobility/Movement Stretch

90/90 FRC Spiderman to T-Spine mobility Ankle Rockers and Hip Stretch off Box Shoulder FRC off bench

B1

Depth Drop

3 x 3 @ 20

B2

Speed Ladder

3 x 2

C1

Safety Bar Squat

6 x 3 @ 65 %

C2

Plank SA/SL DB Row

3 x 6

D1

Drop Set RFE Squats

3 x 12

D2

KB Gorilla Row

3 x 12

D3

Band Face Pull

3 x 12

E1

Anti-Rotation Curtsey Lunges

3 x 8

E2

Lat Pulldown

3 x 15

E3

DB Bicep Curls

3 x 15

Friday
Week 1 Day 6

Warm Up

A

TFL Warm Up Phase 1 #3

Roll Out Shoulder Rolls, Arm Circles, Arm Swings, PVC Kirk Series! (Good Mornings, Lunges, OH Squats, RDLs) 3 rounds... Pogos 10 sec Ali Shuffle 10 sec Lateral Skaters 10 sec Forward and Back Hops 10 sec

Conditioning

B

TFL Conditioning

10 for 10 40 minutes as far as you can get! 10 yard Plate Push 20 yard run 10 Lateral Box Jumps 10 Calorie Bike 10 GHD Sit Ups 10 KB Squat to Rotation and Press 5 each arm 1 Stair Case 10 Chin Ups 10 Push Ups 10 Split Squat Jumps 5 each leg 10 MB Slams

Coach
coach-avatar Matthew Paul Bruninghaus

12 years experience coaching youth athletes to adults athletes. Creating programs for individuals of all different needs from rehab to NFL Combine Preparation. Coaching athletes movement patterns that best suit them for longevity and good health.

Train for life, Strength & Conditioning