High School Athletic Performance
MB Performance Institute
Youth Sports, Multi-sport, Strength & ConditioningThis program is optimal for any high school athlete regardless of sport who is looking to get stronger, quicker, more athletic and challenge their resilience. The 10 week program is designed using daily undulating periodization. This means we are focusing on one quality trained per day throughout the week. For example the first phase will focus on hypertrophy. However, only two workouts of the week will focus on this quality. The other days will consist of a strength day, a power day and a mobility day. Linear Periodization is training strength all days of the week for a 3 week phase before progressing to another quality such as power.
RAMP
A
Movement Prep
5 Minute Ground Up Approach to Systematically get the Joints moving in good ranges of motion. Ankle Rockers x10 each Inch Worm to WGS x4 each Lunge to "Atlas Toss" x4 each SLRDL to Superman x4 each Gallops On the hop alternate Opening the hip gait and go backwards to Close the hip gait x5 yards, twice Shuffles 5 yards 4x Carioca for distance 5 yards 4x
B1
Toes Only ISO SS
2 x 3 @ 0:03
B2
Kneeling Pallof Hold
2 x 0:15
C1
Front Loaded Reverse Lunges
2 x 15
C2
Standing Wood Chops
2 x 10
D1
Perfect Push Ups
2 x 25
D2
Nordic Curls
2 x 8
D3
TRX Row
2 x 30
E1
Landmine Lateral Lunges
2 x 15
E2
Side Plank T Hip Dips
3 x 15 @ 10 lb
E3
Banded Overhead Tricep Extension
2 x 20
RAMP
A
Movement Prep
5 Minute Ground Up Approach to Systematically get the Joints moving in good ranges of motion. Ankle Rockers x10 each Inch Worm to WGS x4 each Lunge to "Atlas Toss" x4 each SLRDL to Superman x4 each Gallops On the hop alternate Opening the hip gait and go backwards to Close the hip gait x5 yards, twice Shuffles 5 yards 4x Carioca for distance 5 yards 4x
B1
Hand Release Tempo Push Up
2 x 3 @ 0:03
B2
Single Leg Glute Bridge Toes Only Tempo
2 x 3 @ 0:03
C1
DB Banded Bench Press (Push and Pull)
3 x 5
C2
KB SLRDL to Clean w/knee drive
3 x 5
D1
Half Kneeling Landmine Press
3 x 5
D2
Barbell Hip Thrust
3 x 5
D3
Eccentric Pull Ups
3 x 5
E1
Bosu Ball Push Ups
3 x 8
E2
Suitcase Carry
3 x 50
E3
DB Pullovers
3 x 8
RAMP
A
Movement Prep
5 Minute Ground Up Approach to Systematically get the Joints moving in good ranges of motion. Ankle Rockers x10 each Inch Worm to WGS x4 each Lunge to "Atlas Toss" x4 each SLRDL to Superman x4 each Gallops On the hop alternate Opening the hip gait and go backwards to Close the hip gait x5 yards, twice Shuffles 5 yards 4x Carioca for distance 5 yards 4x
B1
Banded Dorsi/Plantar flexion
2 x 20
B2
KB Seated Calf Raises
2 x 20
C1
TKE
2 x 15
C2
Single Leg Bosu Ball Heel to Toe Taps
2 x 10
D1
Standing Hip CARs
2 x 10
D2
Banded Cat Camels
2 x 10
E1
Prone Shoulder CARs
2 x 10
E2
Bear Crawl Position to Crab Position Flow
2 x 10
F
Steady State Cardio
1 x 20:00
RAMP
A
Movement Prep
5 Minute Ground Up Approach to Systematically get the Joints moving in good ranges of motion. Ankle Rockers x10 each Inch Worm to WGS x4 each Lunge to "Atlas Toss" x4 each SLRDL to Superman x4 each Gallops On the hop alternate Opening the hip gait and go backwards to Close the hip gait x5 yards, twice Shuffles 5 yards 4x Carioca for distance 5 yards 4x
B1
Banded Pull Throughs
2 x 10
B2
Straight Arm Pull Downs
2 x 10
C1
Barbell RDL
12, 10, 8
C2
Copenhagen Lift Offs
3 x 10
D1
Single Arm DB Incline Chest Press
3 x 8
D2
Yoga Ball Hamstring Curls
3 x 10
D3
Chest-Supported DB Row
3 x 12
E1
Chest Supported YTW
2 x 15
E2
DB Curtsey Lunges
2 x 10
E3
Hammer Curls
2 x 20
RAMP
A
Movement Prep
5 Minute Ground Up Approach to Systematically get the Joints moving in good ranges of motion. Ankle Rockers x10 each Inch Worm to WGS x4 each Lunge to "Atlas Toss" x4 each SLRDL to Superman x4 each Gallops On the hop alternate Opening the hip gait and go backwards to Close the hip gait x5 yards, twice Shuffles 5 yards 4x Carioca for distance 5 yards 4x
B1
SS Rack Pull
3 x 0:08
B2
Banded Jump Switches
3 x 0:10
C1
Lateral Sled Push Hold
3 x 0:08
C2
Cross Over Run
3 x 15
D1
SS Hold w/TRX Stick
3 x 0:12
D2
MB Scoop to Toss
3 x 2
E1
Partner Rope Pull and Resist
3 x 10
E2
Backpedal to Cross Over Hip Switch
3 x 2 @ 20
F1
Heavy Sled Push
3 x 0:08
F2
Sprints
3 x 100
Matthew Bruninghaus
*President / Performance Coach *MS in Sport Management (Leadership) *CPT, USAW Sports Performance Coach Matt is the founder of MBPI with 15 years experience training over one thousand athletes; working with professional athletes, semi-professional athletes, elite collegiate athletes. high school athletes, middle school athletes and life after sport athletes. Specializes in Goal Keeper Training.
Steve Whyte
Sports Performance Coach BS Franklin Pierce University NSCA CSCS After graduation Steve played at Franklin Pierce University where he played 4 years of Collegiate Hockey. Now Coach Whyte is the Varsity Plymouth South Hockey coach & Unified Track and Field coach. Coach Whyte is passionate about helping youth athletes reach their full potential both on and off the field.
This is your opportunity to get the professional coaching from those who have been in the industry for years helping thousands of youth athletes push themselves to reach new heights in their athleticism, opening up pathways to play at the next level.
Get High School Athletic Performance
Michael Silva
Collegiate Student Athlete
Verified Athlete"In my four years with MBPI, we focused on explosiveness in speed, agility, and jumping. We also focused on building a stronger body. Each workout was different and great in its own way. Matt brought my forty times down, my vertical jump up, and my lifting numbers up."
Joe Gaziano
NFL Football Player
Verified Athlete"I started training with Matt when I was a sophomore. At the time I was not the strongest, not the fastest, and I was not extremely athletic. The training I did with Matt helped me to gain strength, put on muscle mass while dramatically improving my speed, which translated right to the field."
Mateo Pińa
High School Student Athlete
Verified Athlete"My vertical, speed, and overall athleticism has gone up marginally. The focus on you as an athlete in this program and how it can be used in your sport is shown by the difference in my increased overall performance I am experiencing on the playing field."
Patrick Moore
High School Student Athlete
Verified Athlete"Coach Whyte and Coach Bruninghaus have both helped me elevate my game to another level through their program. Recently I had an ID tournament with three games in two days and did not need to be subbed off. The balance in the program has me feeling my best I've ever felt while playing."
