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 Off Season Phase 1: Week 1 Day 1

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

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

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

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

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

Coach
coach-avatar Mike Brungardt

Men's Basketball Off Season Phase 1