Proof Athletic
This block of training will get you game ready. PROOF’S training system will transfer all your strength gains to explosive power and incorporate exercises, conditioning, and drills that get you ready for the first day of practice.
Features3 sessions per week
Must use App app to view and log training
Program Training
A1
Jump Rope 2 Foot Bounce YST
1 x 1:00
A2
Jump Rope Carioka YST
1 x 1:00
A3
Jump Rope Zig Zag YST
1 x 1:00
B1
Hang Clean Pull YST
1 x 8
B2
Hang Clean YST
5, 3, 3 @ 70, 75, 80 %
B3
Plyo Lunge
10, 8, 6
B4
Jerk YST
5, 3, 3 @ 70, 75, 75 %
B5
Med Ball Baseball Hit YST
8, 6, 4
C1
Back Squat YST
8, 5, 3 @ 70, 75, 80 %
C2
RDL
8, 5, 3 @ 65, 70, 75 %
C3
Band Side Shuffle Proof
1 x 30
D1
Bench Press YST
8, 5, 3 @ 70, 75, 80 %
D2
Lat Pulldown YST
8, 5, 5
D3
Overhead Internal Rotation
1 x 15
D4
Overhead External Rotation
1 x 15
D5
Nose Crunchers Yst
1 x 10
D6
DB Hammers Yst
1 x 10
E1
Hanging Leg Raise
3 x 10
E2
Med Ball Rotational Toss Facing 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 2 Feet Lateral Bounce YST
1 x 1:00
A2
Jump Rope Scissor YST
1 x 1:00
A3
Jump Rope 1 Leg Hop YST
1 x 1:00
B1
Internal Rotation YST
1 x 15
B2
Overhead Internal Rotation
1 x 15
B3
External Rotation YST
15, 12
B4
Overhead External Rotation
15, 12
C1
1 Arm DB Snatch YST
5, 3, 3
C2
Plyo Bounding YST
3 x 30
C3
Push Press YST
5, 3, 3 @ 70, 75, 80 %
C4
Med Ball Squat and Toss YST
10, 8, 6
D1
Barbell Lunge
1 x 8
D2
Leg Curl YST
10, 8
E1
Bench Press YST
8, 5, 3 @ 70, 80, 80 lb
E2
Lat Pulldown YST
8, 5, 5
E3
Post Delt Raise
8, 6, 6
E4
Nose Crunchers Yst
8, 6, 6
E5
Hammer Curl
8, 6, 6
F1
Plank Hip Drop
1 x 20
F2
Side Plank Hip Drops
1 x 15
F3
Med Ball Front Slams YST
1 x 30
F4
Physio Ball Back Rotation YST
1 x 10
G
Static Stretch Routine
1 x 0:30
A1
Jump Rope 2 Foot Bounce YST
1 x 1:00
A2
Jump Rope Carioka YST
1 x 1:00
A3
Jump Rope Zig Zag YST
1 x 1:00
B1
Hang Clean Pull YST
1 x 8
B2
Hang Clean YST
5, 3, 3 @ 70, 75, 75 %
B3
Plyo Lunge
10, 8, 6
B4
Jerk YST
5, 3, 3 @ 70, 75, 75 %
B5
Med Ball Baseball Hit YST
8, 6, 4
C1
Front Squat
1 x 10
C2
Incline DB Press YST
1 x 15
C3
Hanging Leg Raise
1 x 15
C4
Lateral Raise YST
1 x 15
C5
Tricep Pushdown YST
1 x 15
C6
Med Ball Rotational Toss Facing YST
1 x 20
C7
Leg Curl YST
1 x 15
C8
Lat Pulldown YST
1 x 15
C9
Crunch Reach YST
1 x 50
C10
DB Curls YST
1 x 15
C11
Physio Ball Donkey Kicks
1 x 15
D
Static Stretch Routine
1 x 0:30
