Proof Athletic

Basketball
Coach
Mike Brungardt

Muscle and Movement Intelligence: Vertical Jump—Test (or prepare to test) and Train

            This focused one-month training program is designed to improve your standing vertical jump. An explosive and high vertical jump is an important athletic component in basketball.  The goal of our Complete Combine Program is to improve both your Combine test score and your overall athleticism.  This training program can be utilized and integrated by the athlete’s high school coach, a private trainer, or the athlete can effectively train on his own using the multimedia training app.

            In these videos, we address the benefits of the Combine that are more important than a snapshot in time for talent identification. At PROOF we look at testing data as a way to help players get better on the court. Our Foundation Programs well help you improve your athletic strengths and weaknesses so you can reach your full potential as a player. 

            The goal of PROOF’s Combine Muscle and Movement Intelligence Program is to help you move better. Improve your movement  ABC’s:  Agility, Balance, and Coordination. The benefits of testing and then training is that you will become a better mover globally: faster, quicker, more agile, and you’ll jump higher.         

            For this program, you will need standard weight room equipment for the 3 days of Muscle Intelligence and no special equipment for the 2 days of Movement Intelligence . 

Features
5 sessions per week
Must use App app to view and log training
Program Training
sample week banner image
phoneMockup
Sample Week
Week 1 of 4-week program
Sunday
PROOF Combine Strength & Power: Week 1 Day 1

A

PROOF Combine Muscle Intelligence

B

PROOF Combine Warmup

C1

Back Squat YST

12, 8, 6

C2

Front Lunge YST

10, 8, 6

C3

Barbell RDL

10, 8, 6

C4

Leg Curl YST

12, 8, 6

D1

Bench Press YST

1 x 12

D2

Lat Pulldown YST

1 x 12

D3

Bent Over DB Row YST

1 x 12

E1

Plank YST

1 x 30

E2

Side Plank YST

1 x 30

E3

Back Plank

1 x 30

E4

Back Extension YST

1 x 15

F

Static Stretch Routine

Monday
PROOF Combine Vertical Jump: Week 1 Day 2

A

PROOF Combine Movement Intelligence

B

PROOF Combine Warmup

C1

PROOF Combine (Vertical Jump) Single Leg To Double Leg Squat

3 x 5

C2

PROOF Combine (Vertical Jump) Squat With Ankle Hops

3 x 10

C3

PROOF Combine (Vertical Jump) Med Ball Squat Jump

3 x 8

D

Static Stretch Routine

Tuesday
PROOF Combine Strength & Power: Week 1 Day 3

A

PROOF Combine Warmup

B1

Side Squat

1 x 10

B2

Walking Lunges

1 x 12

B3

Barbell RDL

1 x 10

B4

Leg Curl YST

1 x 12

C1

Bench Press YST

12, 8, 6

C2

Lat Pulldown YST

12, 8, 6

C3

Bent Over DB Row YST

12, 8, 6

D1

Physio Ball Prayers Proof

3 x 10

D2

Back Extension YST

1 x 15

E

Static Stretch Routine

Wednesday
PROOF Combine Vertical Jump: Week 1 Day 4

A

PROOF Combine Warmup

B1

PROOF Combine (Vertical Jump) Single Leg To Double Leg Squat

3 x 5

B2

PROOF Combine (Vertical Jump) Squat With Ankle Hops

3 x 10

B3

PROOF Combine (Vertical Jump) Med Ball Squat Jump

3 x 8

C

Static Stretch Routine

Thursday
PROOF Combine Strength & Power: Week 1 Day 5

A

PROOF Combine Warmup

B1

Back Squat YST

12, 8, 6

B2

Front Lunge YST

10, 8, 6

B3

Barbell RDL

10, 8, 6

B4

Leg Curl YST

12, 8, 6

C1

Incline DB Press YST

1 x 12

C2

Lat Pulldown YST

1 x 12

C3

Bent Over DB Row YST

1 x 12

D1

Plank YST

1 x 30

D2

Side Plank YST

1 x 30

D3

Back Plank

1 x 30

D4

Physio Ball Donkey Kicks

1 x 15

E

Static Stretch Routine

Coach
coach-avatar Mike Brungardt

PROOF Combine Vertical Jump