Proof Athletic
BasketballYou can’t skip steps. PROOF’s off-season training block will make you more athletic, step-by-step. The program will build new levels of strength and power. This is the time of the year when you can make your biggest leaps in strength and power. Our off-season program will transform your body into an athletic powerhouse. PROOF’s off-season program will make you stronger, faster, more explosive, and more agile. The training phases will also make you injury resistant, improving both the mobility and stability of all your joints and build an unbreakable core.
3 sessions per week
Must use App app to view and log training
Program Training
A1
Jump Rope 2 Foot Bounce YST
1 x 1:00
A2
Jump Rope Carioka YST
1 x 1:00
A3
Jump Rope Zig Zag YST
1 x 1:00
B1
Hang Clean Pull YST
8, 5, 5
B2
Plyo Standing Long Jump YST
2 x 8
B3
Plyo Single Leg Standing Long Jump YST
1 x 8
B4
Push Press YST
8, 5, 5 @ 50, 60, 60 %
B5
Med Ball Chest Pass
3 x 10
C1
Front Squat
8, 5, 5 @ 55, 60, 60 %
C2
RDL
8, 5, 5 @ 55, 60, 60 %
C3
Band Speed Skate Forward/Backward Proof
1 x 30
D1
Bench Press YST
8, 5, 5 @ 60, 65, 65 %
D2
Seated Row YST
8, 5, 5
D3
Lateral Raise YST
1 x 10
D4
DB Tricep Extension YST
1 x 10
D5
DB Curls YST
1 x 10
E1
Hanging Knee Raise YST
3 x 10
E2
Med Ball Russian Twist Toss YST
1 x 20
E3
Med Ball Front Slams YST
3 x 10
E4
Back Extension YST
1 x 15
F
Static Stretch Routine
1 x 0:30
A1
Jump Rope 2 Feet Lateral Bounce YST
1 x 1:00
A2
Jump Rope Scissor YST
1 x 1:00
A3
Jump Rope 1 Leg Hop YST
1 x 1:00
B1
1 Arm DB Snatch YST
8, 5, 5
B2
Plyo Speed Skate YST
2 x 10
B3
Plyo Lunge
1 x 10
B4
DB Push Press YST
8, 5, 5 @ 50, 60, 60 %
B5
Med Ball Squat and Toss YST
10, 8, 6
C1
Barbell Lunge
1 x 8
C2
Leg Curl YST
1 x 10
C3
Band Frankenstein Forward/Back Proof
1 x 30
D1
Incline DB Press YST
1 x 10
D2
Lat Pulldown YST
1 x 10
D3
Post Delt Raise
3 x 8
D4
Nose Crunchers Yst
3 x 8
D5
Hammer Curl
3 x 8
E1
Plank YST
1 x 0:45
E2
Side Plank YST
1 x 0:45
E3
Med Ball Front Slams YST
1 x 30
E4
Physio Ball Back Rotation YST
1 x 10
F
Static Stretch Routine
1 x 0:30
A1
Jump Rope 2 Foot Bounce YST
1 x 1:00
A2
Jump Rope Carioka YST
1 x 1:00
A3
Jump Rope Zig Zag YST
1 x 1:00
B1
Hang Clean Pull YST
8, 5, 5
B2
Plyo Standing Long Jump YST
2 x 8
B3
Plyo Single Leg Standing Long Jump YST
1 x 8
B4
Push Press YST
8, 5, 5 @ 50, 60, 60 %
B5
Med Ball Chest Pass
3 x 10
C1
Front Squat
8, 5, 5 @ 55, 60, 60 %
C2
RDL
8, 5, 5 @ 55, 60, 60 %
C3
Band Speed Skate Forward/Backward Proof
1 x 30
D1
Bench Press YST
8, 5, 5 @ 60, 65, 65 %
D2
Seated Row YST
8, 5, 5
D3
Lateral Raise YST
1 x 10
D4
DB Tricep Extension YST
1 x 10
D5
DB Curls YST
1 x 10
E1
Hanging Knee Raise YST
3 x 10
E2
Med Ball Russian Twist Toss YST
1 x 20
E3
Med Ball Front Slams YST
3 x 10
E4
Reverse Hyperextension
1 x 15
F
Static Stretch Routine
1 x 0:30
