Proof Athletic
BasketballCreating strength and power without skipping steps is essential for the success of your program. This programming builds a base and progresses to the ultimate goals of strength, power, and speed, allowing your athletes to reach their full potential.
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
8, 5, 5
B2
Plyo Power Skips
3 x 30
B3
Push Press YST
8, 5, 5 @ 65, 70, 70 %
B4
Plyo Over The Top Med Ball Pushup YST
10, 8, 6
C1
Front Squat
8, 5, 5 @ 65, 70, 70 %
C2
RDL
8, 5, 5 @ 60, 65, 65 %
C3
Side Lunge YST
1 x 10
D1
Bench Press YST
8, 5, 5 @ 70, 75, 75 %
D2
Seated Row YST
8, 5, 5
D3
Lateral Raise YST
1 x 10
D4
DB Tricep Extension YST
1 x 10
D5
DB Curls YST
1 x 10
E1
Hanging Knee Raise YST
3 x 10
E2
Med Ball Russian Twist Toss YST
1 x 20
E3
Med Ball Front Slams YST
3 x 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
8, 5, 5
B2
Plyo Standing Long Jump YST
8, 5, 5
B3
DB Push Press YST
8, 5, 5 @ 65, 70, 70 %
B4
Plyo Over The Top Med Ball Pushup YST
10, 8, 6
C1
Barbell Lunge
1 x 8
C2
Leg Curl YST
1 x 10
D1
Incline DB Press YST
1 x 10
D2
Lat Pulldown YST
1 x 10
D3
Post Delt Raise
8, 6, 6
D4
Nose Crunchers Yst
8, 6, 6
D5
Hammer Curl
8, 6, 6
E1
Plank YST
1 x 0:45
E2
Side Plank YST
1 x 0:45
E3
Med Ball Front Slams YST
1 x 30
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
8, 5, 5
B2
Plyo Power Skips
3 x 30
B3
Push Press YST
8, 5, 5 @ 65, 70, 70 %
B4
Plyo Over The Top Med Ball Pushup YST
10, 8, 6
C1
Back Squat YST
8, 5, 5 @ 65, 70, 70 %
C2
RDL
8, 5, 5 @ 60, 65, 70 %
C3
Side Lunge YST
1 x 8
D1
Bench Press YST
8, 5, 5 @ 65, 70, 70 %
D2
Seated Row YST
8, 5, 5
D3
Lateral Raise YST
1 x 10
D4
DB Tricep Extension YST
1 x 10
D5
DB Curls YST
1 x 10
E1
Hanging Knee Raise YST
3 x 10
E2
Med Ball Russian Twist Toss YST
1 x 20
E3
Med Ball Front Slams YST
3 x 10
E4
Reverse Hyperextension
1 x 15
F
Static Stretch Routine
1 x 0:30
