Proof Athletic
BasketballThis 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 5
B2
Hang Clean YST
5, 5, 3, 3 @ 55, 55, 60, 60 %
B3
Plyo Seated Box To Box Jump YST
3 x 5
B4
Push Press YST
5, 5, 3 @ 60, 65, 70 %
B5
Plyo Over The Top Med Ball Pushup YST
10, 8, 6
C1
Back Squat YST
8, 5, 5, 3 @ 65, 70, 70, 75 %
C2
RDL
8, 5, 5, 3 @ 60, 65, 65, 70 %
C3
3 Way Lunge YST
1 x 5
D1
Bench Press YST
8, 5, 5, 3 @ 60, 65, 70, 75 %
D2
Lat Pulldown YST
8, 5, 5, 5
D3
Lateral Raise YST
1 x 10
D4
DB Tricep Extension YST
1 x 10
D5
Barbell Bicep Curl
1 x 10
E1
Hanging Leg Raise
3 x 10
E2
Med Ball Side Slam YST
2 x 10
E3
Med Ball Front Slams YST
15, 12, 10
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
1 Arm DB Snatch YST
5, 5, 3, 3
B2
Plyo Star Jump Yst
3 x 10
B3
DB Push Press YST
5, 5, 3
B4
Med Ball Squat and Toss YST
10, 8, 6
C1
Front Squat
1 x 8 @ 70 %
C2
Leg Curl YST
1 x 10
C3
Band Squat YST
1 x 30
D1
Incline Barbell Bench Press YST
1 x 8
D2
Seated Row YST
1 x 8
D3
Post Delt Raise
8, 6, 6
D4
DB Tricep Extension YST
8, 6, 6
D5
DB Curls YST
8, 6, 6
E1
Plank Hip Drop
15, 12, 10
E2
Side Plank Hip Drops
10, 8
E3
Crunch Reach YST
1 x 50
E4
Physio Ball Back Rotation YST
1 x 10
F
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 5
B2
Hang Clean YST
5, 5, 3 @ 55, 60, 65 %
B3
Plyo Seated Box To Box Jump YST
3 x 5
B4
Push Press YST
5, 5, 3 @ 65, 70, 75 %
B5
Plyo Over The Top Med Ball Pushup YST
10, 8, 6
C1
Barbell Lunge
8, 5, 5
C2
RDL
8, 5, 5 @ 65, 70, 75 %
C3
3 Way Lunge YST
1 x 5
D1
Bench Press YST
8, 5, 3 @ 65, 70, 75 %
D2
Lat Pulldown YST
8, 5, 5
D3
Lateral Raise YST
1 x 8
D4
Nose Crunchers Yst
1 x 8
D5
Barbell Bicep Curl
1 x 8
E1
Hanging Leg Raise
3 x 10
E2
Med Ball Side Slam YST
2 x 10
E3
Med Ball Front Slams YST
15, 12, 10
E4
Reverse Hyperextension
1 x 15
F
Static Stretch Routine
1 x 0:30
