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.
A
LINEAR SPEED ACCELERATION
1 x 15:00
B1
Front Squats
4 x 6
B2
Kneeling Hip CARs
3 x 8
C1
Kneeling Single Arm Band Pull Down
3 x 12
C2
Supported SL RDL
3 x 6
D1
KB Sea Saw OH Press
3 x 8
D2
Split Squat Iso Hold w/floating heel
3 x 0:30
D3
Copenhagen Plank
3 x 0:30
A
Lateral Explosiveness
1 x 15:00
B1
DB Bench Press
4 x 6
B2
DB Reverse Fly's
3 x 12
C1
Banded Nordic Curl
3 x 6
C2
1-Arm DB Row w/Chest Supported
3 x 8
D1
Physioball Sissy Squat
3 x 8
D2
Kneeling MB Chest Throw
3 x 6
D3
Monster Raises
3 x 12
A
MB ROTATIONAL POWER AND SPEED
1 x 15:00
B1
Hex Bar Deadlift
4 x 6
B2
Off-set Psoas Marches
3 x 20
C1
1/2 Kneeling Circus Press
3 x 8
C2
KB Lateral Lunge to KB Reverse Lunge
3 x 6
D1
1/2 Kneeling SA rotational pull down w/pause
3 x 8
D2
Glute Bridge Walk Outs
3 x 3 @ 4
D3
Side Lying Mini Band Leg Lifts
3 x 8
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."
