Proof Athletic
BasketballTrain with Mike Brungardt, a member of the Strength Coach’s Hall of Fame, and the strength and conditioning coach for the NBA’s San Antonio Spurs for 17 years. Using these championship methods of sports science, PROOF embraces cutting-edge techniques, rooted in the tested and proven methods of sports science.
PROOF PRO Off Season is a 12 week Strength and Power Program
The program is designed to take advantage of your off-season to increase strength power and power. The program has three main goals:
- Unload from the season and create a safe and effective training base.
- Increase your strength and power.
- Combine conditioning (cardio work) focusing on the energy systems designed to make you a better basketball player.
All you need is standard training equipment: olympic bar, med-ball, plyo-boxes (or an alternative stable box or bench).
Features3 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 Lateral Hurdle Jump YST
1 x 10
B6
Push Press YST
5, 3 @ 70 %
B7
Plyo Box Drop Pushup YST
2 x 5
C1
Front Squat
8, 5 @ 65, 70 %
C2
RDL
8, 5 @ 60, 70 %
D1
Bench Press YST
8, 5 @ 70 %
D2
Bent Over Barbell 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
Med Ball Squat and Toss YST
3 x 10
B3
Jerk YST
1 x 5 @ 70 %
B4
Plyo Clap Pushup YST
1 x 10
C1
Barbell Lunge
1 x 7
C2
Leg Curl YST
1 x 10
D1
Incline DB Press YST
1 x 7
D2
Bent Over Barbell 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 Lateral Hurdle Jump YST
1 x 10
B6
Push Press YST
1 x 7 @ 70 %
B7
Plyo Box Drop Pushup YST
1 x 10
C1
Back Squat YST
6, 4 @ 70 %
C2
RDL
6, 4 @ 70 %
D1
Bench Press YST
6, 4 @ 70 %
D2
Bent Over Barbell 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
