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.
3 sessions per week
Must use App app to view and log training
Program Training
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
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
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
