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 2: Week 1 Day 1

A1

Jump Rope Hip Twist YST

1 x 1:00

A2

Barbell Warm-up

1 x 5

A3

Jump Rope Lateral Hop YST

1 x 1:00

B1

Hang Clean Pull YST

1 x 5

B2

Hang Clean YST

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

B3

Plyo Bounding YST

3 x 30

B4

Power Clean YST

2 x 3 @ 70 %

B5

Plyo Single Leg Bounding YST

2 x 20

B6

Jerk YST

5, 3 @ 70, 75 %

B7

Plyo Rotating Pushup YST

2 x 10

C1

Back Squat YST

5, 3, 3, 2 @ 70, 75, 75, 75 %

C2

RDL

5, 3, 3, 2 @ 70, 75, 75, 75 %

D1

Bench Press YST

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

D2

Bent Over Barbell Row YST

5, 5, 3

E1

Hanging Leg Raise

15, 12, 10

E2

Med Ball Russian Twist Toss YST

1 x 20

E3

Crunch Reach YST

50, 40, 30

E4

Back Extension YST

1 x 15

F

Static Stretch Routine

1 x 0:30

Tuesday
Men's Basketball Off Season Phase 2: Week 1 Day 3

A1

Jump Rope Skier YST

1 x 1:00

A2

Barbell Warm-up

1 x 5

A3

Jump Rope Zig Zag YST

1 x 1:00

B1

1 Arm DB Snatch YST

5, 3, 3, 3, 3

B2

Plyo Box Jump YST

3 x 10

B3

Push Press YST

3, 2 @ 75 %

B4

Med Ball Squat and Toss YST

10, 8

C1

Front Squat

4, 3 @ 75 %

C2

Leg Curl YST

10, 6

D1

Incline DB Press YST

1 x 7

D2

Bent Over Barbell Row YST

4, 3

E1

Plank Hip Drop

1 x 20

E2

Side Plank Hip Drops

1 x 15

E3

Back Plank with Leg Raise

1 x 15

E4

Physio Ball Back Rotation YST

1 x 10

F

Static Stretch Routine

1 x 0:30

Thursday
Men's Basketball Off Season Phase 2: Week 1 Day 5

A1

Jump Rope Hip Twist YST

1 x 1:00

A2

Barbell Warm-up

1 x 5

A3

Jump Rope Lateral Hop YST

1 x 1:00

B1

Hang Clean Pull YST

1 x 5

B2

Hang Clean YST

3 x 3 @ 75 %

B3

Plyo Bounding YST

3 x 30

B4

Power Clean YST

2 x 2 @ 70 %

B5

Plyo Single Leg Bounding YST

2 x 20

B6

Jerk YST

4, 3 @ 75 %

B7

Plyo Rotating Pushup YST

1 x 10

C1

Barbell Lunge

4, 3, 3

C2

RDL

4, 3, 3 @ 75 %

D1

Bench Press YST

4, 3, 3 @ 75 %

D2

Bent Over Barbell Row YST

4, 3, 3

E1

Hanging Leg Raise

15, 12, 10

E2

Med Ball Russian Twist Toss YST

1 x 20

E3

Crunch Reach YST

50, 40, 30

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 2