Proof Athletic

Basketball
Coach
Mike Brungardt

PROOF’S in-season programming is designed to maintain your strength and power gains throughout the entire season to both keep you durable and give you strength and power advantage. This phase is key. You don’t want to drop the ball and not take advantage of all the work you’ve put to help you with your main goal:  dominate your opponent on the court.

Features
2 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 16-week program
Sunday
Men's Basketball In Season Phase 1: Week 1 Day 1

A

Heroic Warm-up

For Completion

B1

Hang Clean YST

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

B2

Push Press YST

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

C1

Back Squat YST

8, 5, 3 @ 70, 75, 80 %

C2

RDL

8, 5, 3 @ 65, 70, 80 %

D1

Bench Press YST

8, 5, 5 @ 70, 75, 75 %

D2

Lat Pulldown YST

8, 5, 5

E1

Plank YST

1 x 0:30

E2

Side Plank YST

1 x 0:30

E3

Back Plank with Leg Raise

1 x 10

E4

Back Extension YST

1 x 15

F

Static Stretch Routine

1 x 0:30

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

A

Heroic Warm-up

For Completion

B1

1 Arm DB Snatch YST

5, 3, 1

B2

Jerk YST

1 x 5 @ 60 %

C1

Barbell Lunge

1 x 8

C2

Leg Curl YST

2 x 8

D1

Incline DB Press YST

1 x 8

D2

Bent Over DB Row YST

8, 5, 5

D3

Lateral Raise YST

1 x 8

D4

Nose Crunchers Yst

1 x 8

D5

DB Curls YST

1 x 8

E1

Med Ball Side Slam YST

1 x 10

E2

Med Ball Front Slams YST

1 x 20

E3

Physio Ball Donkey Kicks

1 x 15

F

Static Stretch Routine

1 x 0:30

Coach
coach-avatar Mike Brungardt

PROOF Men's Basketball In Season