Proof Athletic
PROOF: CRICKET In-Season Phase 1
PROOF’S in-season programming is designed to maintain your strength and power gains throughout the entire season to both keep you durable and give you strength and power advantage. This phase is key. You don’t want to drop the ball and not take advantage of all the work your put to help you with your main goal: dominate you opponent on the court.
2 sessions per week
Must use App app to view and log training
Program Training
A1
Internal Rotation YST
1 x 15
A2
External Rotation YST
1 x 15
A3
Heroic Warm-up
For Completion
B1
Hang Clean YST
5, 3, 1 @ 70, 75, 85 %
B2
Push Press YST
5, 3, 2 @ 70, 75, 85 %
C1
Back Squat YST
8, 5, 3 @ 70, 75, 80 %
C2
RDL
8, 5, 3 @ 65, 70, 80 %
D1
Bench Press YST
8, 5, 5 @ 70, 75, 75 %
D2
Lat Pulldown YST
8, 5, 5
E1
Plank YST
1 x 0:30
E2
Side Plank YST
1 x 0:30
E3
Back Plank with Leg Raise
1 x 10
E4
Back Extension YST
1 x 15
F
Static Stretch Routine
1 x 0:30
A1
Overhead Internal Rotation
1 x 15
A2
Overhead External Rotation
1 x 15
A3
Heroic Warm-up
For Completion
B
1 Arm DB Snatch YST
5, 3, 1
C1
3 Way Lunge YST
5, 3
C2
Incline DB Press YST
15, 8
C3
Lateral Raise YST
15, 8
C4
Med Ball Side Slam YST
10, 8
C5
Nose Crunchers Yst
15, 8
C6
Leg Curl YST
15, 8
C7
Lat Pulldown YST
15, 8
C8
Med Ball Front Slams YST
20, 15
C9
DB Curls YST
15, 8
C10
Physio Ball Donkey Kicks
15, 10
D
Static Stretch Routine
1 x 0:30
