Proof Athletic
You can’t skip steps. PROOF’s off-season training block will make you more athletic, step-by-step. The program will build new levels of strength and power. This is the time of the year when you can make your biggest leaps in strength and power. Our off-season program will transform your body into an athletic powerhouse. PROOF’s off-season program will make you stronger, faster, more explosive, and more agile. The training phases will also make you injury resistant, improving both the mobility and stability of all your joints and build an unbreakable core.
Features3 sessions per week
Must use App app to view and log training
Program Training
A1
Barbell Warm-up
1 x 5
A2
Jump Rope High Knees
1 x 1:40
B1
Hang Clean Pull YST
1 x 5
B2
Hang Clean YST
5, 5, 4 @ 70 %
B3
Plyo Single Leg Standing Long Jump YST
3 x 8
B4
Power Clean YST
1 x 3 @ 60 %
B5
Plyo Single Leg Seated Box to Box Jump YST
1 x 5
B6
Push Press YST
5, 3 @ 70 %
B7
Plyo Rotating Pushup YST
2 x 15
C1
Front Squat
8, 5 @ 65, 70 %
C2
RDL
8, 5 @ 60, 70 %
C3
Band Use Instruction Proof
C4
Band Hip Circles Proof
1 x 30
D1
Bench Press YST
8, 5 @ 70 %
D2
Bent Over Barbell Row YST
8, 5
E1
Reverse Crunch YST
20, 15, 10
E2
Russian Twist
1 x 30
E3
Physio Ball Plank Forward/Back/Side/Side Proof
3 x 10
E4
Back Extension YST
1 x 15
F
Static Stretch Routine
1 x 0:30
A
Heroic Warm-up
1 x 10
B1
1 Arm DB Snatch YST
3 x 5
B2
Plyo Single Leg Lateral Box Jump YST
3 x 10
B3
Jerk YST
1 x 5 @ 70 %
B4
Plyo Clap Pushup YST
1 x 10
C1
3 Way Lunge YST
1 x 5
C2
Leg Curl YST
1 x 10
C3
Band Use Instruction Proof
C4
Band Circle Walks Proof
1 x 30
D1
Incline DB Press YST
1 x 7
D2
Bent Over Barbell Row YST
1 x 7
E1
Hanging Knee Raise YST
3 x 10
E2
Russian Twist
1 x 30
E3
Physio Ball Prayers Proof
15, 12, 10
E4
Physio Ball Back Rotation YST
1 x 10
F
Static Stretch Routine
1 x 0:30
A1
Barbell Warm-up
1 x 5
A2
Jump Rope Jogging YST
1 x 1:00
B1
Hang Clean Pull YST
1 x 5
B2
Hang Clean YST
2 x 5 @ 70 %
B3
Plyo Single Leg Standing Long Jump YST
3 x 8
B4
Power Clean YST
1 x 3 @ 60 %
B5
Plyo Single Leg Seated Box to Box Jump YST
1 x 5
B6
Push Press YST
1 x 7 @ 70 %
B7
Plyo Rotating Pushup YST
1 x 15
C1
Back Squat YST
6, 4 @ 70 %
C2
RDL
6, 4 @ 70 %
C3
Band Use Instruction Proof
C4
Band Hip Circles Proof
1 x 30
D1
Bench Press YST
6, 4 @ 70 %
D2
Bent Over Barbell Row YST
6, 4
E1
Reverse Crunch YST
20, 15, 10
E2
Russian Twist
1 x 30
E3
Physio Ball Plank Forward/Back/Side/Side Proof
3 x 10
E4
Reverse Hyperextension
1 x 15
F
Static Stretch Routine
1 x 0:30
