High School Athletic Performance

MB Performance Institute

Youth Sports, Multi-sport, Strength & Conditioning
Coaches
Matthew Bruninghaus and Steve Whyte

This 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.

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Balance
The daily variety allows athletes to attack each session with high intensity as they are not getting overly fatigued in any one area. In addition, by not hammering the same area of focus every day of the week, i.e. hypertrophy, strength, etc. they are maintaining sensitivity to training stimulus to help drive adaptations in all qualities through the 3 phases of the program.
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Transferring to the Field
Our athletes provided the feedback that we were hoping for... "Im striking the ball harder, and not getting pushed off the ball in 50/50 challenges. I feel recharged every time I step out on the field". -Pat Moore "I feel fully recovered to go out on the ice after my rest period between shifts". -AJ Colonna Our priority is for Athletes to perform at their highest potential.
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Movement
In order to get fast you have to move fast. We use resistance training with and without weight to increase force production that is needed to get you faster. The movement patterns and strength exercises used in this program will get you moving in a wider range of motion and building up your strength and power, which will increase your speed.
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Resilience
Resilience: the capacity to withstand or to recover quickly from difficulties (toughness) and the ability to bounce back in shape (elasticity) is vital to become an elite athlete. To be able to follow through this program holding yourself to a high standard when it comes to your form, consistency, and just raw effort builds the resilience that athletes must have to succeed.
Features
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Access to Coach Bruninghaus & Coach Whyte
Feel free to chat with us for feedback or any questions you may have about the program.
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Programming 5 days per week
Each week consists of dedicated days for hypertrophy, strength, power, and mobility. The phase of the program dictates the quality trained twice.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Elite quality instruction form and form and execution from 15 years as a trainer to over 2,000 athletes.
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Power Rack // Plates // Dumbbells // Kettlebells // Foam Plyometric Boxes // Resistance Bands // Airdyne Bike // Space to Sprint // Sled // Foam Pad // Safety Bar // RFE Stand // Bench
Recommended
TRX System or Rings // Medicine Balls // Sandbags // Chains // Bosu Ball // Hex Bar // Foam Roller // Valslides
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Sample Week
Week 1 of 10-week program
Sunday
Week 1 Day 1

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

Monday
Week 1 Day 2

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

Tuesday
Week 1 Day 3

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

Wednesday
Week 1 Day 4

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

Thursday
Week 1 Day 5

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

Coaches
coach-avatar 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.

coach-avatar 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.

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Resource & Opportunity

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
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FAQs
Who is this Training Program for?
This program is for High School athletes dedicated to their craft with the intentions of unlocking their full potential on the field, ice, or court.
The Proof
verified-athlete-avatar 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."

verified-athlete-avatar 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."

verified-athlete-avatar 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."

verified-athlete-avatar 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."

High School Athletic Performance