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 Hip Twist YST
1 x 1:00
A2
Barbell Warm-up
1 x 5
A3
Jump Rope Lateral Hop YST
1 x 1:00
B1
Hang Clean Pull YST
1 x 5
B2
Hang Clean YST
5, 3, 3 @ 70, 75, 75 %
B3
Plyo Speed Skate Bounding YST
3 x 30
B4
Power Clean YST
2 x 3 @ 70 %
B5
Plyo Single Leg Power Step Up YST
2 x 10
B6
Jerk YST
5, 3 @ 70, 75 %
B7
Med Ball Squat and Toss YST
10, 8
C1
Back Squat YST
5, 3, 3, 2 @ 70, 75, 75, 75 %
C2
RDL
5, 3, 3, 2 @ 70, 75, 75, 75 %
C3
Band Side Shuffle Proof
1 x 30
D1
Bench Press YST
5, 5, 3 @ 70, 75, 75 %
D2
Med Ball Squat and Toss YST
5, 5, 3
E1
Hanging Leg Raise
15, 12, 10
E2
Med Ball Russian Twist Toss YST
1 x 20
E3
Crunch Reach YST
50, 40, 30
E4
Back Extension YST
1 x 15
F
Static Stretch Routine
1 x 0:30
A1
Jump Rope Skier YST
1 x 1:00
A2
Barbell Warm-up
1 x 5
A3
Jump Rope Zig Zag YST
1 x 1:00
B1
1 Arm DB Snatch YST
5, 3, 3
B2
Plyo Seated Box To Box Jump YST
8, 5, 5
B3
Push Press YST
3, 2 @ 75 %
B4
Med Ball Squat and Toss YST
10, 8
C1
Band Squat YST
1 x 20
C2
Band Monster Walks Forward/Backward Proof
1 x 30
C3
Band Speed Skate Forward/Backward Proof
1 x 30
C4
Band Squat YST
1 x 20
C5
Leg Curl YST
10, 6
D1
Incline DB Press YST
1 x 7
D2
Bent Over DB Row YST
4, 3
E1
Plank Hip Drop
1 x 20
E2
Side Plank Hip Drops
1 x 15
E3
Back Plank with Leg Raise
1 x 15
E4
Physio Ball Back Rotation YST
1 x 10
F
Static Stretch Routine
1 x 0:30
A1
Jump Rope Hip Twist YST
1 x 1:00
A2
Barbell Warm-up
1 x 5
A3
Jump Rope Lateral Hop YST
1 x 1:00
B1
Hang Clean Pull YST
1 x 5
B2
Hang Clean YST
3 x 3 @ 75 %
B3
Plyo Speed Skate Bounding YST
3 x 30
B4
Power Clean YST
2 x 2 @ 70 %
B5
Plyo Single Leg Bounding YST
2 x 10
B6
Jerk YST
4, 3 @ 75 %
B7
Med Ball Squat and Toss YST
10, 8
C1
Barbell Lunge
4, 3, 3
C2
RDL
4, 3, 3 @ 75 %
C3
Band Side Shuffle Proof
1 x 30
D1
Bench Press YST
4, 3, 3 @ 75 %
D2
Bent Over Barbell Row YST
4, 3, 3
E1
Hanging Leg Raise
15, 12, 10
E2
Med Ball Russian Twist Toss YST
1 x 20
E3
Crunch Reach YST
50, 40, 30
E4
Reverse Hyperextension
1 x 15
F
Static Stretch Routine
1 x 0:30
