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.
3 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 Depth Jump To Tuck Jump YST
3 x 5
B4
Jerk YST
5, 3, 3 @ 70, 75, 75 %
B5
Med Ball Squat and Toss YST
10, 8, 6
C1
Back Squat YST
8, 5, 3 @ 70, 75, 80 %
C2
Agility Pro Agility Proof
3 x 2
C3
RDL
8, 5, 3 @ 65, 70, 75 %
C4
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
External Rotation YST
15, 12
B2
Overhead External Rotation
15, 12
C1
1 Arm DB Snatch YST
5, 3, 3
C2
Plyo Seated Box To Box Jump YST
3 x 5
C3
Push Press YST
5, 3, 3 @ 70, 75, 80 %
C4
Med Ball Side Slam YST
3 x 10
D1
Barbell Lunge
1 x 8
D2
Leg Curl YST
10, 8
D3
Band Machine Guns Stationary Proof
1 x 30
D4
Conditioning Lateral Ball Chase
3 x 15
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
B
Band Side Shuffle Proof
1 x 30
C1
Hang Clean Pull YST
1 x 8
C2
Hang Clean YST
5, 3, 3 @ 70, 75, 75 %
C3
Plyo Depth Jump To Tuck Jump YST
3 x 5
C4
Agility Pro Agility Proof
1 x 4
C5
Jerk YST
5, 3, 3 @ 70, 75, 75 %
C6
Med Ball Squat and Toss YST
10, 8, 6
D1
Front Squat
1 x 10
D2
Incline DB Press YST
1 x 15
D3
Hanging Leg Raise
1 x 15
D4
Lateral Raise YST
1 x 15
D5
Tricep Pushdown YST
1 x 15
D6
Med Ball Rotational Toss Facing YST
1 x 20
D7
Leg Curl YST
1 x 15
D8
Lat Pulldown YST
1 x 15
D9
Crunch Reach YST
1 x 50
D10
DB Curls YST
1 x 15
D11
Physio Ball Donkey Kicks
1 x 15
E
Static Stretch Routine
1 x 0:30
