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.
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
Barbell Warm-up
1 x 5
A3
Jump Rope High Knees
1 x 1:00
B1
Hang Clean Pull YST
1 x 5
B2
Hang Clean YST
5, 5, 4 @ 70 %
B3
Plyo Standing Long Jump YST
3 x 8
B4
Power Clean YST
1 x 3 @ 60 %
B5
Plyo Lateral Hurdle Jump YST
1 x 10
B6
Push Press YST
5, 3 @ 70 %
B7
Plyo Box Drop Pushup YST
2 x 5
C1
Front Squat
8, 5 @ 65, 70 %
C2
RDL
8, 5 @ 60, 70 %
D1
Bench Press YST
8, 5 @ 70 %
D2
Bent Over Barbell Row YST
8, 5
E1
Reverse Crunch YST
20, 15, 10
E2
Reach Cross Crunch YST
1 x 20
E3
Crunch Reach YST
30, 25, 20
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
Barbell Warm-up
1 x 5
A3
Jump Rope 1 Leg Hop YST
1 x 1:00
B1
1 Arm DB Snatch YST
3 x 5
B2
Med Ball Squat and Toss YST
3 x 10
B3
Jerk YST
1 x 5 @ 70 %
B4
Plyo Clap Pushup YST
1 x 10
C1
Barbell Lunge
1 x 7
C2
Leg Curl YST
1 x 10
D1
Incline DB Press YST
1 x 7
D2
Bent Over Barbell Row YST
1 x 7
E1
Plank YST
1 x 0:30
E2
Side Plank YST
1 x 0:30
E3
Back Plank
1 x 0:30
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
Barbell Warm-up
1 x 5
A3
Jump Rope Jogging YST
1 x 1:00
B1
Hang Clean Pull YST
1 x 5
B2
Hang Clean YST
2 x 5 @ 70 %
B3
Plyo Standing Long Jump YST
3 x 8
B4
Power Clean YST
1 x 3 @ 60 %
B5
Plyo Lateral Hurdle Jump YST
1 x 10
B6
Push Press YST
1 x 7 @ 70 %
B7
Plyo Box Drop Pushup YST
1 x 10
C1
Back Squat YST
6, 4 @ 70 %
C2
RDL
6, 4 @ 70 %
D1
Bench Press YST
6, 4 @ 70 %
D2
Bent Over Barbell Row YST
6, 4
E1
Reverse Crunch YST
20, 15, 10
E2
Reach Cross Crunch YST
1 x 20
E3
Crunch Reach YST
30, 25, 20
E4
Reverse Hyperextension
1 x 15
F
Static Stretch Routine
1 x 0:30
