Proof Athletic
BasketballThis block of training will get you game ready. PROOF’S training system will transfer all your strength gains to explosive power and incorporate exercises, conditioning, and drills that get you ready for the first day of practice.
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
1 x 5
B2
Hang Clean YST
3, 2, 2, 1 @ 75, 80, 85, 85 %
B3
Plyo Depth Jump YST
3 x 5
B4
Jerk YST
3, 2, 1 @ 75, 85, 90 %
B5
Plyo Clap Pushup YST
3 x 5
C1
Back Squat YST
8, 5, 3, 2 @ 70, 75, 80, 85 %
C2
RDL
8, 5, 3, 2 @ 65, 70, 75, 80 %
C3
Band Machine Gun Lateral Proof
1 x 30
D1
Bench Press YST
8, 5, 3, 2 @ 70, 75, 80, 85 %
D2
Lat Pulldown YST
8, 6, 6, 8
D3
Lateral Raise YST
1 x 8
D4
Dip
1 x 10
D5
Hammer Curl
1 x 8
E1
Med Ball Hanging Straight Leg Raise
3 x 5
E2
Med Ball Side Toss YST
1 x 20
E3
Med Ball Front Slams YST
8, 6, 4
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
3, 2, 2, _
B2
Plyo Power Side Step Up YST
10, 8, 6
B3
Push Press YST
3, 2, 1 @ 75, 80, 85 %
B4
Med Ball Chest Pass
20, 15, 10
C1
Barbell Lunge
1 x 8
C2
Leg Curl YST
1 x 10
C3
Band Machine Guns Stationary Proof
0:30, 0:20, 0:10
D1
Incline DB Press YST
1 x 8
D2
Bent Over DB Row YST
1 x 8
D3
Post Delt Raise
8, 5, 5
D4
Tricep Pushdown YST
8, 5, 5
D5
Barbell Bicep Curl YST
8, 5, 5
E1
Plank With Leg Raise
1 x 20
E2
Side Plank With Leg Raise
1 x 15
E3
Back Plank with Leg Raise
1 x 10
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
1 x 5
B2
Hang Clean YST
3, 2, 2 @ 75, 80, 85 %
B3
Plyo Depth Jump YST
3 x 5
B4
Jerk YST
3, 2, 2 @ 70, 75, 80 %
B5
Plyo Clap Pushup YST
3 x 5
C1
Back Squat YST
8, 3, 3 @ 70, 80, 85 %
C2
RDL
8, 3, 3 @ 70, 80, 85 %
C3
Band Machine Gun Lateral Proof
1 x 30
D1
Bench Press YST
8, 3, 3 @ 70, 80, 85 %
D2
Lat Pulldown YST
8, 6, 4
D3
Lateral Raise YST
1 x 8
D4
Dip
1 x 10
D5
DB Hammers Yst
1 x 8
E1
Med Ball Hanging Straight Leg Raise
3 x 5
E2
Med Ball Side Toss YST
1 x 20
E3
Med Ball Front Slams YST
8, 6, 4
E4
Reverse Hyperextension
1 x 15
F
Static Stretch Routine
1 x 0:30
