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
Barbell Warm-up
1 x 5
A3
Jump Rope High Knees
1 x 1:00
B1
Hang Clean Pull YST
1 x 5
B2
Hang Clean YST
5, 5, 4 @ 70 %
B3
Plyo Standing Long Jump YST
3 x 8
B4
Power Clean YST
1 x 3 @ 60 %
B5
Plyo Speed Skate YST
1 x 10
B6
Push Press YST
5, 3 @ 70 %
B7
Med Ball Chest Pass
2 x 20
C1
Front Squat
8, 5 @ 65, 70 %
C2
RDL
8, 5 @ 60, 70 %
C3
Band Hip Circles Proof
1 x 20
D1
Incline DB Press YST
8, 5
D2
Bent Over DB Row YST
8, 5
E1
Reverse Crunch YST
20, 15, 10
E2
Reach Cross Crunch YST
1 x 20
E3
Crunch Reach YST
30, 25, 20
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
Barbell Warm-up
1 x 5
A3
Jump Rope 1 Leg Hop YST
1 x 1:00
B1
1 Arm DB Snatch YST
3 x 5
B2
Plyo Single Leg Hurdle Hop YST
3 x 10
B3
Jerk YST
1 x 5 @ 70 %
B4
Med Ball Chest Pass
1 x 30
C1
Band Frankenstein Forward/Back Proof
1 x 30
C2
Band Monster Walks Forward/Backward Proof
1 x 30
C3
Band Machine Gun Lateral Proof
1 x 30
C4
Band Machine Guns Stationary Proof
1 x 0:30
C5
Leg Curl YST
1 x 15
D1
Incline DB Press YST
1 x 7
D2
Bent Over DB Row YST
1 x 7
E1
Plank YST
1 x 0:30
E2
Side Plank YST
1 x 0:30
E3
Back Plank
1 x 0:30
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
Barbell Warm-up
1 x 5
A3
Jump Rope Jogging YST
1 x 1:00
B1
Hang Clean Pull YST
1 x 5
B2
Hang Clean YST
2 x 5 @ 70 %
B3
Plyo Standing Long Jump YST
3 x 8
B4
Power Clean YST
1 x 3 @ 60 %
B5
Plyo Single Leg Hurdle Hop YST
1 x 10
B6
Push Press YST
1 x 7 @ 70 %
B7
Med Ball Chest Pass
1 x 30
C1
Back Squat YST
6, 4 @ 70 %
C2
RDL
6, 4 @ 70 %
C3
Band Hip Circles Proof
1 x 20
D1
Incline DB Press YST
6, 4 @ 70 lb
D2
Bent Over DB Row YST
6, 4
E1
Reverse Crunch YST
20, 15, 10
E2
Reach Cross Crunch YST
1 x 20
E3
Crunch Reach YST
30, 25, 20
E4
Reverse Hyperextension
1 x 15
F
Static Stretch Routine
1 x 0:30
