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
phoneMockup
Sample Week
Week 1 of 4-week program
Sunday
Men's Basketball Off Season Phase 3: Week 1 Day 1

A1

Jump Rope Ali Shuffle YST

1 x 1:40

A2

Barbell Warm-up

1 x 5

A3

Jump Rope Side Shuffle 5 YST

1 x 1:40

B1

Hang Clean Pull YST

1 x 5

B2

Hang Clean YST

5, 3, 2, 1, 1 @ 75, 80, 80, 85, 85 %

B3

Plyo Depth Jump YST

3 x 5

B4

Power Clean YST

2, 2, 1 @ 85 %

B5

Plyo Progressive Box Jumps YST

3, 3, 1

B6

Jerk YST

3, 3, 2 @ 75, 75, 80 %

B7

Med Ball Baseball Hit YST

5, 3, 3

C1

Back Squat YST

5, 4, 2, 2 @ 70, 75, 80, 85 %

C2

RDL

5, 4, 2, 2 @ 70, 75, 80, 85 %

D1

Bench Press YST

5, 3, 2, 2, 1 @ 70, 75, 80, 80, 85 %

D2

Bent Over Barbell Row YST

5, 5, 3

E1

Med Ball Hanging Straight Leg Raise

8, 6, 4

E2

Med Ball Side Slam YST

1 x 10

E3

Med Ball Front Slams YST

10, 8, 6

E4

Back Extension YST

1 x 15

F

Static Stretch Routine

1 x 0:30

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

A1

Jump Rope Box Jump YST

1 x 1:40

A2

Barbell Warm-up

1 x 5

A3

Jump Rope Jog Forward/Back YST

1 x 1:40

B1

1 Arm DB Snatch YST

5, 4, 3, 2, 2

B2

Plyo Depth Jump To Tuck Jump YST

3 x 5

B3

Push Press YST

2, 2, 1 @ 75, 80, 85 %

B4

Med Ball Overhead Backwards Proof

5, 5, 3

C1

Step-Ups

3, 2, 2

C2

Leg Curl YST

10, 8, 6

D1

Close Grip Bench Press

1 x 7

D2

Bent Over Barbell Row YST

1 x 7

E1

Plank With Leg Raise

1 x 20

E2

Side Plank With Leg Raise

1 x 15

E3

Walking Plank

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 3: Week 1 Day 5

A1

Jump Rope Ali Shuffle YST

1 x 1:40

A2

Barbell Warm-up

1 x 5

A3

Jump Rope Lateral Hop YST

1 x 1:40

B1

Hang Clean Pull YST

1 x 5

B2

Hang Clean YST

3, 2, 2, 1 @ 75, 80, 80, 85 %

B3

Plyo Depth Jump YST

3 x 5

B4

Power Clean YST

2, 2, 1 @ 80, 80, 85 %

B5

Plyo Progressive Box Jumps YST

5, 3, 1

B6

Jerk YST

3, 2, 2 @ 75, 80, 85 %

B7

Med Ball Baseball Hit YST

5, 3, 3

C1

Front Squat

3, 3, 2, 2 @ 75, 75, 80, 85 %

C2

RDL

3, 3, 2, 2 @ 75, 75, 80, 85 %

D1

Bench Press YST

5, 3, 2 @ 75, 80, 85 %

D2

Bent Over Barbell Row YST

2 x 5

E1

Med Ball Hanging Straight Leg Raise

8, 6, 4

E2

Med Ball Side Slam YST

1 x 10

E3

Med Ball Front Slams YST

10, 8, 6

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 3