Proof Athletic
BasketballThis programming is designed to increase strength, power, and speed while preparing the athlete for the upcoming basketball season.
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 5
B2
Hang Clean YST
3, 2, 2, 1, 1 @ 75, 80, 85, 85, 90 %
B3
Plyo Depth Jump YST
3 x 5
B4
Jerk YST
3, 2, 1 @ 75, 85, 90 %
B5
Plyo Box Drop Pushup YST
3 x 5
C1
Back Squat YST
8, 5, 3, 2, 2 @ 70, 75, 80, 85, 85 %
C2
RDL
8, 5, 3, 2, 2 @ 65, 70, 75, 80, 80 %
D1
Bench Press YST
8, 5, 3, 2, 2 @ 70, 75, 80, 85, 85 %
D2
Lat Pulldown YST
8, 6, 6, 8
D3
Lateral Raise YST
1 x 8
D4
Dip
1 x 10
D5
Hammer Curl
1 x 8
E1
Med Ball Hanging Straight Leg Raise
3 x 5
E2
Med Ball Side Toss YST
1 x 20
E3
Med Ball Front Slams YST
8, 6, 4
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
3, 2, 2, 2
B2
Plyo Single Leg Bounding YST
3 x 20
B3
Push Press YST
3, 2, 1 @ 75, 80, 85 %
B4
Med Ball Squat and Toss YST
3 x 5
C1
Barbell Lunge
1 x 8
C2
Leg Curl YST
1 x 10
D1
Incline DB Press YST
1 x 8
D2
Bent Over DB Row YST
1 x 8
D3
Post Delt Raise
8, 5, 5
D4
Tricep Pushdown YST
8, 5, 5
D5
Barbell Bicep Curl YST
8, 5, 5
E1
Plank With Leg Raise
1 x 20
E2
Side Plank With Leg Raise
1 x 15
E3
Back Plank with Leg Raise
1 x 10
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
3, 2, 2 @ 75, 80, 85 %
B3
Plyo Depth Jump YST
3 x 5
B4
Jerk YST
3, 2, 2 @ 70, 75, 80 %
B5
Plyo Box Drop Pushup YST
3 x 5
C1
Back Squat YST
8, 3, 3 @ 70, 80, 85 %
C2
RDL
8, 3, 3 @ 70, 80, 85 %
D1
Bench Press YST
8, 3, 3 @ 70, 80, 85 %
D2
Lat Pulldown YST
8, 6, 4
D3
Lateral Raise YST
1 x 8
D4
Dip
1 x 10
D5
DB Hammers Yst
1 x 8
E1
Med Ball Hanging Straight Leg Raise
3 x 5
E2
Med Ball Side Toss YST
1 x 20
E3
Med Ball Front Slams YST
8, 6, 4
E4
Reverse Hyperextension
1 x 15
F
Static Stretch Routine
1 x 0:30
