Proof Athletic
BasketballCreating strength and power without skipping steps is essential for the success of your program. This programming builds a base and progresses to the ultimate goals of strength, power, and speed, allowing your athletes to reach their full potential.
3 sessions per week
Must use App app to view and log training
Program Training
A1
Jump Rope Hip Twist YST
1 x 1:00
A2
Barbell Warm-up
1 x 5
A3
Jump Rope Lateral Hop YST
1 x 1:00
B1
Hang Clean Pull YST
1 x 5
B2
Hang Clean YST
5, 3, 3 @ 70, 75, 75 %
B3
Plyo Bounding YST
3 x 30
B4
Power Clean YST
2 x 3 @ 70 %
B5
Plyo Single Leg Bounding YST
2 x 20
B6
Jerk YST
5, 3 @ 70, 75 %
B7
Plyo Rotating Pushup YST
2 x 10
C1
Back Squat YST
5, 3, 3, 2 @ 70, 75, 75, 75 %
C2
RDL
5, 3, 3, 2 @ 70, 75, 75, 75 %
D1
Bench Press YST
5, 5, 3 @ 70, 75, 75 %
D2
Bent Over Barbell Row YST
5, 5, 3
E1
Hanging Leg Raise
15, 12, 10
E2
Med Ball Russian Twist Toss YST
1 x 20
E3
Crunch Reach YST
50, 40, 30
E4
Back Extension YST
1 x 15
F
Static Stretch Routine
1 x 0:30
A1
Jump Rope Skier YST
1 x 1:00
A2
Barbell Warm-up
1 x 5
A3
Jump Rope Zig Zag YST
1 x 1:00
B1
1 Arm DB Snatch YST
5, 3, 3, 3, 3
B2
Plyo Box Jump YST
3 x 10
B3
Push Press YST
3, 2 @ 75 %
B4
Med Ball Squat and Toss YST
10, 8
C1
Front Squat
4, 3 @ 75 %
C2
Leg Curl YST
10, 6
D1
Incline DB Press YST
1 x 7
D2
Bent Over Barbell Row YST
4, 3
E1
Plank Hip Drop
1 x 20
E2
Side Plank Hip Drops
1 x 15
E3
Back Plank with Leg Raise
1 x 15
E4
Physio Ball Back Rotation YST
1 x 10
F
Static Stretch Routine
1 x 0:30
A1
Jump Rope Hip Twist YST
1 x 1:00
A2
Barbell Warm-up
1 x 5
A3
Jump Rope Lateral Hop YST
1 x 1:00
B1
Hang Clean Pull YST
1 x 5
B2
Hang Clean YST
3 x 3 @ 75 %
B3
Plyo Bounding YST
3 x 30
B4
Power Clean YST
2 x 2 @ 70 %
B5
Plyo Single Leg Bounding YST
2 x 20
B6
Jerk YST
4, 3 @ 75 %
B7
Plyo Rotating Pushup YST
1 x 10
C1
Barbell Lunge
4, 3, 3
C2
RDL
4, 3, 3 @ 75 %
D1
Bench Press YST
4, 3, 3 @ 75 %
D2
Bent Over Barbell Row YST
4, 3, 3
E1
Hanging Leg Raise
15, 12, 10
E2
Med Ball Russian Twist Toss YST
1 x 20
E3
Crunch Reach YST
50, 40, 30
E4
Reverse Hyperextension
1 x 15
F
Static Stretch Routine
1 x 0:30
