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 Ali Shuffle YST
1 x 1:40
A2
Barbell Warm-up
1 x 5
A3
Jump Rope Side Shuffle 5 YST
1 x 1:40
B1
Hang Clean Pull YST
1 x 5
B2
Hang Clean YST
5, 2, 1 @ 75, 80, 85 %
B3
Plyo Progressive Box Jumps YST
3 x 3
B4
Power Clean YST
2, 2, 1 @ 85 %
B5
Plyo Single Leg Bounding YST
30, 25, 20
B6
Jerk YST
3, 3, 2 @ 75, 75, 80 %
B7
Plyo Rotating Pushup YST
10, 8, 6
C1
Back Squat YST
5, 4, 2, 2 @ 70, 75, 80, 85 %
C2
RDL
5, 4, 2, 2 @ 70, 75, 80, 85 %
C3
Band Glute Minimus Proof
1 x 20
D1
Bench Press YST
5, 3, 2, 2, 1 @ 70, 75, 80, 80, 85 %
D2
Bent Over Barbell Row YST
5, 5, 3
E1
Med Ball Hanging Straight Leg Raise
8, 6, 4
E2
Med Ball Side Slam YST
1 x 10
E3
Med Ball Front Slams YST
10, 8, 6
E4
Back Extension YST
1 x 15
F
Static Stretch Routine
1 x 0:30
A1
Jump Rope Box Jump YST
1 x 1:40
A2
Barbell Warm-up
1 x 5
A3
Jump Rope Jog Forward/Back YST
1 x 1:40
B1
1 Arm DB Snatch YST
5, 4, 3, 2, 2
B2
Plyo Depth Jump YST
3 x 5
B3
Push Press YST
2, 2, 1 @ 75, 80, 85 %
B4
Plyo Box Drop Pushup YST
5, 5, 3
C1
Band Squat YST
30, 2, _
C2
Band Machine Guns Stationary Proof
1 x 0:30
C3
Band Squat YST
1 x 30
C4
Band Machine Guns Stationary Proof
1 x 0:30
C5
Leg Curl YST
10, 8, 6
C6
3 Way Lunge YST
1 x 3
D1
Close Grip Bench Press
1 x 7
D2
Bent Over Barbell Row YST
1 x 7
E1
Plank With Leg Raise
1 x 20
E2
Side Plank With Leg Raise
1 x 15
E3
Walking Plank
1 x 15
E4
Physio Ball Back Rotation YST
1 x 10
F
Static Stretch Routine
1 x 0:30
A1
Jump Rope Ali Shuffle YST
1 x 1:40
A2
Barbell Warm-up
1 x 5
A3
Jump Rope Lateral Hop YST
1 x 1:40
B1
Hang Clean Pull YST
1 x 5
B2
Hang Clean YST
3, 2, 2 @ 75, 80, 80 %
B3
Plyo Progressive Box Jumps YST
3 x 3
B4
Power Clean YST
2, 2, 1 @ 80, 80, 85 %
B5
Plyo Single Leg Bounding YST
30, 25, 20
B6
Jerk YST
3, 2, 2 @ 75, 80, 85 %
B7
Plyo Rotating Pushup YST
10, 8, 6
C1
Front Squat
3, 3, 2, 2 @ 75, 75, 80, 85 %
C2
RDL
3, 3, 2, 2 @ 75, 75, 80, 85 %
C3
Band Glute Minimus Proof
1 x 20
D1
Bench Press YST
5, 3, 2 @ 75, 80, 85 %
D2
Bent Over Barbell Row YST
2 x 5
E1
Med Ball Hanging Straight Leg Raise
8, 6, 4
E2
Med Ball Side Slam YST
1 x 10
E3
Med Ball Front Slams YST
10, 8, 6
E4
Reverse Hyperextension
1 x 15
F
Static Stretch Routine
1 x 0:30
