Proof Athletic

Basketball
Coach
Mike Brungardt

Features
3 sessions per week
Must use App app to view and log training
Program Training

sample week banner image
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Sample Week
Week 1 of 4-week program
Sunday
Men's Basketball Pre Season Phase 1: Week 1 Day 1

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 @ 70, 70, 75, 75 %

B3

Plyo Power Side Step Up YST

10, 8, 6

B4

Push Press YST

5, 5, 3 @ 65, 70, 75 %

B5

Plyo Clap 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

Side Lunge YST

1 x 10

D1

Bench Press YST

8, 5, 5, 3 @ 70, 75, 75, 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

Tuesday
Men's Basketball Pre Season Phase 1: Week 1 Day 3

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 Jump Squat YST

12, 10, 8

B3

DB Push Press YST

5, 5, 3

B4

Plyo Clap Pushup YST

10, 8, 6

C1

Step-Ups

1 x 8

C2

Leg Curl YST

1 x 10

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

Thursday
Men's Basketball Pre Season Phase 1: Week 1 Day 5

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 @ 70, 70, 75 %

B3

Plyo Power Side Step Up YST

12, 10, 8

B4

Push Press YST

5, 5, 3 @ 65, 70, 75 %

B5

Plyo Clap Pushup YST

10, 8, 6

C1

Back Squat YST

8, 5, 5 @ 70, 75, 75 %

C2

RDL

8, 5, 5 @ 65, 70, 75 %

C3

Side Lunge YST

1 x 8

D1

Bench Press YST

8, 5, 3 @ 70, 75, 80 %

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

Coach
coach-avatar Mike Brungardt

Men's Basketball Pre Season Phase 1