16-WEEK VERTICAL JUMP TRAINING PROGRAM
BEYOND
THE RIM
BODY WEIGHT EDITION
BY NATHANAEL MORTON
HOME TRAINING
PROGRAM
NO EQUIPMENT
NEEDED
YOUR 16-WEEK GUIDE TO BUILDING STRENGTH,
POWER, SPEED, AND EXPLOSIVENESS
ACTION IS EVERYTHING
CONTENTS
5
THE SCIENCE: How To
Increase Your Vertical Jump
6
NUTRITION 101: Learn What To
Eat, What Not To Eat, and More
10
SUMMARY: How To Get The
Most Out Of This Program
3
INJURY DISCLAIMER
4
INTRODUCTION
5
THE SCIENCE
How To Increase Your Vertical Jump
6
NUTRITION 101
Learn What To Eat, What Not To Eat,
and More
10
SUMMARY
How To Get The Most Out Of This
Program
12
PHASE 1:
Your Training Starts Here!
13
PHASE 2:
Keep Going
14
PHASE 3:
Almost There
15
PHASE 4:
Finish Strong
12
PHASE 1
Your Training Starts Here!
16
EXERCISE DEMONSTRATIONS
How To Perform Each Exercise
BEYOND THE RIM
|
2
NATHANAEL MORTON
INJURY DISCLAIMER
"Take care of your body. It's the only place you have to live."
by Nathanael Morton
Within this vertical
jump training
program you will be
performing body
weight exercises
that work the
muscles of the legs,
back, and core.
W
ithin this vertical jump
training program, you will be
performing body weight exercises
that work the muscles of the legs,
back, and core. Training intensity
and difficulty begin at a moderate
to low level and increase to a
higher level throughout the
program.
If at any time during the program
you begin to experience signs of
excessive pain, fatigue, or
dizziness, you should stop the
training session immediately. It is
important for you to know that
you may stop the program or
refuse to perform any of the
suggested exercises at any time.
During this program, there exists
the possibility of abnormal blood
pressure, increased heart rate,
dizziness, fainting, joint, bone, or
ligament damage, and in rare
cases, heart attack, stroke, or
death.
You should undergo a complete
physical examination by a
qualified physician prior to the
start of this program. You should
inform the physician of the
training protocol that you are
about to begin, and ask to be
released to participate in this and
any other training that you may be
doing.
The author of this manual, the
contributors, and the distributors
of this program accept no
responsibility for any injury,
damage, or death due to training
with this protocol. If any questions
remain, please contact a qualified
expert prior to the start of this
vertical jump training program.
If at any time during
the program you
begin to experience
signs of excessive
pain, fatigue, or
dizziness, you should
stop the training
session immediately.
BEYOND THE RIM
|
3
NATHANAEL MORTON
INTRODUCTION
"Is it possible for me to increase my vertical jump without lifting weights?"
T
he question often
arises, "is it possible for me to
increase my vertical jump
without lifting weights?" My
answer, more often than not,
is absolutely!
In order to increase your
vertical jump, you need to do
two things. You need to
increase your maximum
strength (increase the
strength of your glutes, quads,
hamstrings, calves, posterior
chain, lower back, and core),
and you need to increase
your velocity (increase the
speed at which you can apply
that strength (force) into the
ground to get an equal and
opposite reaction into the air).
It is entirely possible to do
both of those things (increase
your strength and increase
your velocity) with body weight
training, in the comfort of your
own home, without the use of
weights, a gym membership,
or a training facility.
This program is set up to help
you increase your strength and
velocity through a series of
strength training and
plyometric exercises. By giving
your best effort to every single
exercise, you will put yourself
in a position to increase your
vertical as much as possible
during these next 16 weeks.
The 16 weeks is broken down
into 4-week phases. There are
four phases (Phase 1, Phase 2,
Phase 3, and Phase 4), each
lasting one month long. During
the month, each week has a
20-year-old
series of specific
exercises
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maximum amount
of power,
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New York Times
increase your
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and
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dunk a basketball. Each week
is harder, and has a greater
number of sets, reps, and
intensity than the week before.
By following through and
giving your absolute best
effort, you will see results
within the first week of
training.
By following
through and giving
your absolute best
effort, you will see
results within the
first week of
training.
BEYOND THE RIM
|
4
NATHANAEL MORTON
THE SCIENCE
1
2
3
INCREASE STRENGTH
INCREASE SPEED
INCREASE POWER
In order to increase your vertical
jump, you essentially must
increase your strength so that you
can apply more force into the
ground and get an equal and
opposite reaction into the air. The
more force that you can press into
the ground, the higher you will
jump. Within this program you will
be using body weight exercises
that will help you do exactly that.
By completing this program, you
will increase the strength of your
legs, core, and lower back,
therefore increasing the height of
your vertical jump.
The second thing you must do to
increase your vertical jump is
increase your speed of
movement. We can accomplish
this by doing specific explosive
body weight exercises, jumps,
and plyometrics. This program is
complete with the perfect
number of sets, reps, and
exercises to increase your speed
of movement as much as
possible, therefore increasing
your vertical jump.
Vertical Jump is nothing more than
a test of power. The way that we
increase our power is by
increasing our maximum strength
and our speed of movement. As I
just explained, this program will
help you do both of those things.
What I need from you now, is
100% effort and intensity with
every single rep. You get in what
you put out. That's life. By giving
every ounce of your energy to
every single rep, you will end this
training program bigger, stronger,
faster, and more powerful than
ever before.
“
Vertical Jump is nothing more than a test of power.
EXPLOSIVE VERTICAL JUMP
BIGGER
"You get in what you put out. That's life."
STRONGER
“In order to increase your vertical jump, you
essentially must increase your strength so that
you can apply more force into the ground and
get an equal and opposite reaction into the air.”
FASTER
"This program is complete with the perfect
number of sets, reps, and exercises to increase
your speed of movement as much as possible,
therefore increasing your vertical jump.."
MORE EXPLOSIVE
"By giving every ounce of your energy to every
single rep, you will end this training program
bigger, stronger, faster, and more powerful than
ever before."
5
|
BEYOND THE RIM
”
NATHANAEL MORTON
NUTRITION 101
"What should I be eating to maximize my potential as an athlete?"
When it comes to
nutrition, there are
so many different
opinions and so
much contradicting
information out
there that it
becomes confusing
on where to even
start.
W
hen it comes to nutrition, there is
so much contradicting information
and so many different opinions
out there that it becomes
confusing where to even start.
From how much protein you
should be consuming daily, to
whether or not fats are good or
bad for you, to which specific
foods you should be eating daily,
information is often misconstrued
and also very misguided, leaving
you with a head full of knowledge
but no clear direction to take.
The question that I am often
asked, in a variety of different
ways and from many different
angles, is, "what should I do to
maximize my potential as an
athlete?"
Within this program, I will give you
this answer through a series of
practical and actionable principles
and strategies that you can apply
to your nutrition plan right now. If
you apply these principles to your
nutrition plan, you will quickly
become a bigger, stronger, faster,
and more explosive athlete, and
your vertical jump will increase
significantly more than if you do
not apply these principles and
strategies.
If you do happen to miss a day, do
not fear. Simply get back to the
plan and begin applying the
nutrition principles again the
following day. As the great Navy
Seal leader and commander Jocko
Willink would say, "What do you
do when you diverge from the
path? You get back on the path!"
Plain and simple. Follow the plan
with the best of your ability. If you
mess up, get back on the path as
quickly as possible.
I also want you to know that these
principles and strategies must
become habits, meaning that you
must follow them strictly and
consistently every single day to
maximize your results and get the
most out of your abilities.
"What do you do
when you diverge
from the path?
You get back on the
path!"
BEYOND THE RIM
|
6
NATHANAEL MORTON
PRINCIPLE 1
PRINCIPLE 2
PRINCIPLE 3
1 GRAM OF PROTEIN
PER POUND OF
BODYWEIGHT
HEALTHY,
UNSATURATED FATS
EAT THESE
CARBOHYDRATES
When it comes to fats, there are
three types: Unsaturated Fats
(Good Fat), Saturated Fats (Bad
Fat), and Trans Fats (SUPER BAD
FAT). Unsaturated fats include
healthy nuts, oils, avocado,
peanut and almond butters, and
more. Saturated fats include fatty
meats, butter, cheese, and
others. Trans fats include fast
food, some cakes and cookies,
donuts, desserts, and more.
To make this easier, see the full
shopping list of foods that you
should eat on page 9 of the
program.
Carbohydrates are the main
source of energy for the body.
However, not all carbohydrates
are created equally. In order to
maximize your performance,
there are certain carbohydrates
that will give you the greatest
benefit and help you achieve your
full potential as an athlete.
These carbohydrates are:
ALL Fruits and Vegetables
Rolled Oats (Not instant oatmeal)
Yams & Sweet Potatoes
Brown Rice
Greek Yogurt
Whole Wheat Pasta
Proteins are the building blocks of
muscle. If you want to build muscle
and get bigger, faster, stronger, and
more explosive, then you need to
be consuming enough protein. The
rule that you should follow as an
athlete is to eat 1 gram of protein
per pound of body weight (For
example: if you weigh 170lbs, you
should eat 170 grams of protein
per day). If I were you, I would track
the amount of protein that I eat
each day (either with the
MyFitnessPal free app on a smart
phone, or on a piece of paper
throughout the day).
“
"If you don't eat according to your goals, don't expect to reach them."
MACRONUTRIENTS
PROTEINS
"Proteins are the building blocks of muscle. If
you want to build muscle and get bigger, faster,
stronger, and more explosive, then you need to
be consuming enough protein.”
FATS
“Unsaturated fats include healthy nuts, oils,
avocado, peanut and almond butters, and
more. These are the fats that you want."
CARBOHYDRATES
"Not all carbohydrates are created equally. In
order to maximize your performance, there are
certain carbohydrates that will give you the
greatest benefit and help you achieve your full
potential as an athlete."
7
|
BEYOND THE RIM
”
NATHANAEL MORTON
PRINCIPLE 4
PRINCIPLE 5
PRINCIPLE 6
DRINK 1 GALLON OF
WATER PER DAY
FOLLOW THE 90/10
RULE
IF YOU'RE OVERWEIGHT
OR TOO SKINNY
In order to reach your full potential as
an athlete, you must stay hydrated
and drink lots of water. For the
average person, the recommendation
is that they drink half of their body
weight in ounces of water (For
example: If you weigh 200lbs, then you
should drink 100 ounces of water per
day). For athletes, however, you need
more water than the average human
being. You can be sure to hit your
water intake and hydration goals by
drinking 1 gallon of water per day.
Either carry around a gallon, or get a
water bottle and measure how many
times you need to fill it up to equal
one gallon.
Down below I have presented a list of
foods and drinks that you should avoid.
The question often arises, "You mean I
can't ever eat those foods again?" No. You
don't have to avoid those foods to the
point where you never eat them again. I
enjoy some of those foods (especially
donuts) and I probably always will.
However, I follow the 90/10 rule. 90% of
the time I eat clean, and 10% of the time I
eat whatever I want. My cheat days are on
Sundays from 1pm-8pm. I eat whatever I
want, no matter what it is (excluding fast
food and soda - I can't remember the last
time I've had either of those). The point is,
if you follow the 90/10 rule, you can still
enjoy some of your favorite foods while
accomplishing your goals as an athlete.
I often hear athletes say, "I'm too skinny and I
can't build muscle", or the opposite, "I'm
having a hard time losing weight. How do I
get lean?" These answers are extremely
complex and are probably very unique to you
and your nutrition/exercise plan.
However, the universal law when it comes to
gaining or losing weight is "calories in vs.
calories out". If you consume more calories
than you burn, you gain weight. If you burn
more calories than you consume, you lose
weight." One simple tip to gain weight is to
eat a lot of peanut butter and drink a lot of
milk. Both of these are high in calories and
good sources of protein and carbohydrates.
Peanut butter is also a good source of healthy
fats. In order to lose weight, you should
slowly restrict the amount of carbohydrates
that you eat each day. If you eat less
carbohydrates, you will lose weight.
“
WHAT YOU SHOULD AVOID
FAST FOOD
CANNED FOODS (SOUP, ETC)
WHITE BREAD & WHITE PASTA
COOKIES, CAKES, AND DONUTS
CANDY
SALAD DRESSING
SODA (YES, AVOID DIET SODA TOO)
ALCOHOL
FRUIT JUICE
ENERGY DRINKS
MICROWAVE POPCORN
SUGARY SPORTS DRINKS (GATORADE)
SUGARY CEREAL
DO I EAT ANY OF THESE FOODS?
YES, I DO.
BUT I FOLLOW THE 90/10 RULE.
90% HEALTHY, 10% FUN.
"When you have a burning desire to achieve a
goal, then you are willing to do whatever it takes
to get there. You don't even want to cheat on
your nutrition plan."
8
|
”
Athletes don't diet and exercise. They eat and train.
BEYOND THE RIM
NATHANAEL MORTON
SHOPPING LIST
Keep in mind: You do not have to buy every single one of these foods.
Just buy the foods that you are going to include in your nutrition plan.
PROTEIN
Grass-fed Lean Ground Beef
Ground Turkey
Cod
Salmon
Tilapia
Chicken
Eggs
Greek Yogurt
Cottage Cheese
"Water is the only drink
for a wise man."
- Henry David Thoreau
Don't forget to get
your gallon.
CARBOHYDRATES
FATS
Almonds
Almond Butter
Walnuts
Peanut Butter
Coconut Oil
Olive Oil
Chia Seeds
Flax Seeds
Avacado
Rolled Oats
Yams & Sweet Potatoes
Brown Rice or Wild Rice
Whole Wheat Pasta
Quinoa
All Fruits
All Vegetables
"Proper nutrition is the
key to unlocking your
bodies full potential."
BEYOND THE RIM
|
9
SUMMARY
NATHANAEL MORTON
How To Get The Most Out Of This Program
DO THE WORKOUTS 2-3 TIMES PER
WEEK
If you are a beginner, then you should do
these workouts two times per week, with
two days of rest in between (For example:
Once on Monday, and then again on
Thursday) If you are more advanced, and
have participated in vertical jump training
before, then you should do these workouts
three times per week, with at least one day
of rest in between (For example: Monday,
Wednesday, and Friday)
The catch here is: If you play your sport
(basketball, volleyball, football) more than
two times per week intensely, then you
should only do these workouts two times
per week, even if you are advanced. The
reason why is because basketball,
volleyball, and football are already
plyometric exercises in and of themselves,
especially if you are playing 5 on 5
basketball and doing a lot of running. You
need to give your body time to rest and
recover in order for you to build muscle and
increase your vertical jump.
DON'T SKIP WORKOUTS
If you absolutely need to skip a workout,
then I would move the workout one day
after it was supposed to be completed (For
example: If you train Monday and cannot
train on Thursday, then I would move your
training to Friday, not Wednesday). If you
need to skip your workouts for a week
(vacation, etc), then I would not worry
about it - Just come back to the training
and start where you left off. If you need to
stop training for two weeks or more, then I
would start all over from the beginning. To
see the best results, do not skip workouts
at all.
GET 7-8 HOURS OF SLEEP AT NIGHT
FRUITS & VEGGIES
I cannot stress it enough; If you do not
take the time to properly rest and
recover, you will not see the results in
your vertical jump that you are hoping
to. You need to train hard, but then
you need to rest and recover just as
hard. The way that we do this is with
proper sleep and nutrition. You need
7-8 hours of sleep per night, maybe
even more, to properly recover as
much as possible from your training.
Eat fruits and vegetables. All of them.
Fruits and veggies have extremely
important vitamins and minerals that
your body needs to function at it's
20-year-old
highest
peak. If you want to become a
Marianne
Teigen
world-class
athlete,
fruits and
recently published
vegetables must be a part of your
her first young
nutrition
adultplan.
novel, and
EAT 1 GRAM OF PROTEIN PER
POUND OF BODY WEIGHT
As stated in the nutrition section of
this program, proteins are the building
blocks of muscle. In order to get
bigger, faster, stronger, and more
explosive, and to properly recover
from intense workouts, you will need
to consume 1 gram of protein per
pound of body weight.
DRINK 1 GALLON OF WATER
Athletes need more water than the
average human being. By drinking one
gallon per day, you can be sure to stay
hydrated, reach your goals, and realize
your full potential as an athlete.
EAT HEALTHY, UNSATURATED FATS
Healthy fats do not make you fat. They
do, however, help you reach your
athletic goals. Walnuts, almonds,
avacados, peanut butter and almond
butter, coconut oil, and seeds should
become your best friend.
in only a month,
it has reached the
NewSTOP
York TRAINING
Times
DO NOT
WHEN
Bestsellers list.
YOU START TO SEE RESULTS
I have personally been a victim of this
mistake. It was the summer in between
my freshman and sophomore year of
high school. I wanted to take my game
to the next level, and figured that
increasing my vertical jump could help
me do that. I picked up a vertical jump
training program, started training hard,
and was able to dunk within the first
few months of the program! (Keep in
mind I was already close)
But then, I made a critical mistake that I
see all too many athletes do - I stopped
training my vertical jump. In my mind, I
thought that it was like riding a bike. As
soon as I could do it, I could do it
forever. I thought that as soon as I
could dunk, I would be able to dunk
forever. THIS IS NOT THE CASE. If you
stop doing what you did to get the
results in the first place, you will lose
the results that you worked so hard for.
If you stop your training as soon as you
see results, your vertical will go back
down to where it originally was. You
have to keep training, even after you
finish the program. When you are
finished with this program, either start
it over and do it again, or get another
more intense vertical jump training
program. But please, do not stop.
BEYOND THE RIM
|
10
NATHANAEL MORTON
GO THE EXTRA MILE
Warm Up, Core, and Stretching
WARM UP
On workout days, before you begin your workout, you should complete a proper warm up so that your muscles, body, and mind
are prepared and ready for an intense workout. You may do your own warm up, or you may click HERE for the warm up that I
20-year-old
personally use before a vertical jump training workout.
Components of a proper warm up:
1) Increase the body's core temperature
2) Increase blood flow to the muscles
3) Increase heart rate
4) Stimulate nervous system
5) Improve joint mobility and flexibility
6) Decrease risk of injury
Marianne Teigen
recently published
her first young
adult novel, and
in only a month,
it has reached the
New York Times
Bestsellers list.
* You should do a dynamic warm up before your workout (running in place, jumping jacks, high knees, etc). This means that you
should warm up through movement. You should not warm up with static stretching (hamstring stretch, quad stretch, etc).
(Static stretching before your workout is not necessarily bad. Stretching and elongating the muscles can be good, but it should not
take place of a proper dynamic warm up)
CORE TRAINING
Strengthening your core is extremely important while on the quest to increase your vertical jump. By strengthening your core, you can
expect an extra 1-2 inches on your vertical jump in addition to the gains that you see with the leg training. The muscles of your core
include your abs, your obliques, and your lower back. Some people even include the muscles of the upper back and chest as part of the
core. For this program, we will be focusing only on the abs, obliques, and lower back.
There are four phases of this program. Each phase gets harder than the last. The core training will also increase in difficulty as you move
throughout the program. Here is the core training for each phase:
Start HERE
Plank
PHASE 1
PHASE 2
PHASE 3
PHASE 4
Side Plank
30 Seconds
45 Seconds
60 Seconds
90 Seconds
Reverse Plank
30 Seconds
45 Seconds
60 Seconds
90 Seconds
Other Side Plank
30 Seconds
45 Seconds
60 Seconds
90 Seconds
Alternating Superman
30 Seconds
45 Seconds
60 Seconds
90 Seconds
Superman
30 Seconds
45 Seconds
60 Seconds
90 Seconds
Toe Touches
30 Seconds
45 Seconds
60 Seconds
90 Seconds
Core Rotations
30 Seconds
45 Seconds
60 Seconds
90 Seconds
STRETCHING
When you are finished with a vertical jump workout (warm up, leg training, and core training) you should then perform static stretching
for the greatest amount of results. When it comes to increasing your vertical jump, there are only a few stretches that will really help
you jump higher. These stretches, to minimize the amount of time stretching and maximize the results, are the hip flexor stretch and the
calf stretch. After each workout, you should perform these two stretches for 60 seconds each leg, 3 times each (Example: Right calf for
60 seconds, then switch to the left calf for 60 seconds. Repeat this 3 times. Then move to the right hip flexor for 60 seconds, and then
the left. Repeat 3 times.) If you would like to do more stretching, then feel free. It will not inhibit your vertical jump - it can only help you.
BEYOND THE RIM
|
11
PHASE 1
NATHANAEL MORTON
Your Training Starts Here
Isometrics + Plyometrics
Goals for Phase 1: Build Muscle Strength, Reactive Strength, Balance, Body Control, and Stability
These workouts should be done twice a week, not on consecutive days (Example: Once on Monday and then again on
Thursday)
The exercises to be performed are in the column furthest to the left. The sets, reps, and times should be read from top to
bottom (For example: On week 1, you will start with wall sits for 30 seconds. Then you will move20-year-old
to lunge holds for 30
Marianne
Teigen
seconds each leg. You will continue down the list until you get to ski jumps for two sets of five reps each leg.
You will do
recently published
this workout twice on week 1, and then proceed to week 2 using the increased sets, reps, and times).
her first young
adult novel, and
in only
a month,
Be sure to test your vertical before you start. (Click HERE for a video on How To Test Your Vertical
Jump
At Home)
it has reached the
New York Times
Also, make sure to do your warm up, core training, and static stretching to maximize your results!
Bestsellers list.
Start HERE
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Wall Sits
30 Seconds
60 Seconds
90 Seconds
120 Seconds
Lunge Hold
30 Seconds Each Leg
60 Seconds Each Leg
90 Seconds Each Leg
120 Seconds Each Leg
Feet Elevated Glute
Bridge Hold
30 Seconds
60 Seconds
90 Seconds
120 Seconds
Tip Toe Squat Hold
30 Seconds
60 Seconds
90 Seconds
120 Seconds
Ankle Jumps
2 Sets x 25 Reps
2x50
3x25
3x50
Line Jumps
2x25
2x50
3x25
3x50
Split Leg Lunge Jumps
2x5 Each Leg
2x10 Each Leg
3x5 Each Leg
3x10 Each Leg
Squat Jumps
2x10
2x15
3x10
3x15
Ski Jumps
2x5 Each Leg
2x10 Each Leg
3x5
3x10 Each Leg
BEYOND THE RIM
|
12
NATHANAEL MORTON
PHASE 2
Keep Going!
Test your vertical!
The major improvements come in phases 2, 3, and 4, but you should have definitely increased your vertical within this first
month.
20-year-old
Marianne Teigen
recently published
her first young
Goals for Phase 2: Build Muscle Strength, Reactive Strength, Rate of Force Development, Balance,
Body
Control,
adult
novel,
and and
in only a month,
Stability
it has reached the
New York Times
Also, make sure to do your warm up, core training, and static stretching to maximize your results!
Bestsellers list.
Strength Training + Plyometrics
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Bulgarian Split Squats
2x10 Each Leg
2x15 Each Leg
3x10 Each Leg
3x15 Each Leg
Dynamic Step Ups
2x10 Each Leg
2x15 Each Leg
3x10 Each Leg
3x15 Each Leg
Alternating Lunges
2x10 Each Leg
2x15 Each Leg
3x10 Each Leg
3x15 Each Leg
Feet Elevated Hip Thrusters
2x10
2x15
3x10
3x15
Body Weight Squats
2x25
2x50
3x25
3x50
1-Leg Ankle Jumps
2x25 Each Leg
2x50 Each Leg
3x25 Each Leg
3x50 Each Leg
1-Leg Line Jumps
2x25 Each Leg
2x50 Each Leg
3x25 Each Leg
3x50 Each Leg
Broad Jumps
2x5
2x5
3x5
3x5
Squat Jumps
2x15
2x20
3x15
3x20
Tuck Jumps
2x5
2x10
3x5
3x10
BEYOND THE RIM
|
13
NATHANAEL MORTON
PHASE 3
Almost There!
Test your vertical!
You should be seeing major results at this point. Keep working hard and pushing yourself to the limits.
20-year-old
Marianne Teigen
recently published
herBody
first Control,
young and
Goals for Phase 3: Build Muscle Strength, Reactive Strength, Rate of Force Development, Balance,
adult novel, and
Stability
in only a month,
it has reached the
New York Times
Also, make sure to do your warm up, core training, and static stretching to maximize your results!
Bestsellers list.
Strength Training + Plyometrics
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Explosive Bulgarian Split Squats
2x10 Each Leg
2x15 Each Leg
3x10 Each Leg
3x15 Each Leg
Explosive Step Ups
2x10 Each Leg
2x15 Each Leg
3x10 Each Leg
3x15 Each Leg
Alternating Lunges
2x15 Each Leg
2x20 Each Leg
3x15 Each Leg
3x20 Each Leg
Feet Elevated Hip Thrusters
2x15
2x20
3x15
3x20
Body Weight Squats
2x50
2x75
3x50
3x75
1-Leg Line Jumps
2x50 Each Leg
2x75 Each Leg
3x50 Each Leg
3x75 Each Leg
Lateral Jumps Over Small Object
2x10
2x15
3x10
3x15
Tape or String Jumps
2x5
2x10
3x5
3x10
Kneeling Jump to Tuck Jump
2x5
2x10
3x5
3x10
High Object Touches
2x5 Each Leg; 2x5
Both Legs
2x10 Each Leg;
2x10 Both Legs
3x5 Each Leg;
3x5 Both Legs
3x10 Each Leg;
3x10 Both Legs
BEYOND THE RIM
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14
NATHANAEL MORTON
PHASE 4
Finish Strong!
Test your vertical!
This last phase is the phase that will sky rocket your vertical jump the most. Give 100% intensity to every single rep.
20-year-old
Marianne Teigen
recently published
herBody
first Control,
young and
Goals for Phase 3: Build Muscle Strength, Reactive Strength, Rate of Force Development, Balance,
adult novel, and
Stability
in only a month,
it has reached the
New York Times
Also, make sure to do your warm up, core training, and static stretching to maximize your results!
Bestsellers list.
Strength Training + Plyometrics
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Explosive Bulgarian Split Squats
2x15 Each Leg
2x20 Each Leg
3x15 Each Leg
3x20 Each Leg
Explosive Step Ups
2x15 Each Leg
2x20 Each Leg
3x15 Each Leg
3x20 Each Leg
Alternating Lunges
2x20 Each Leg
3x15 Each Leg
3x20 Each Leg
4x15 Each Leg
Feet Elevated Hip Thrusters
2x20
3x15
3x20
4x15
Body Weight Squats
2x75
2x100
3x75
3x100
1-Leg Squat Onto Chair
2x5 Each Leg
2x10 Each Leg
3x5 Each Leg
3x10 Each Leg
Shock Jumps (Use a 24-48 Inch
Height)
2x10
3x10
4x10
4x10
Depth Jumps (Use a 6-12 Inch
Height)
2x5
2x10
3x5
3x10
2x10
3x5
3x10
4x5
2x10 Each Leg;
2x10 Both Legs
3x5 Each Leg;
3x5 Both Legs
3x10 Each Leg;
3x10 Both Legs
4x5 Each Leg;
4x5 Both Legs
Kneeling Jump to Tuck Jump
High Object Touches
BEYOND THE RIM
|
15
NATHANAEL MORTON
EXERCISE DEMONSTRATIONS
How To Perform Each Exercise
20-year-old
Marianne Teigen
recently published
her first young
adult novel, and
in only a month,
it has reached the
New York Times
Bestsellers list.
Wall Sits
Lunge Hold
Feet Elevated Glute Bridge Hold
Tip Toe Squat Hold
Ankle Jumps
Ankle Jumps
BEYOND THE RIM
|
16
NATHANAEL MORTON
EXERCISE DEMONSTRATIONS
20-year-old
Marianne Teigen
recently published
her first young
adult novel, and
in only a month,
it has reached the
New York Times
Bestsellers list.
Line Jumps
Line Jumps
Split Leg Lunge Jumps
Split Leg Lunge Jumps
Split Leg Lunge Jumps
Squat Jumps
BEYOND THE RIM
|
17
NATHANAEL MORTON
EXERCISE DEMONSTRATIONS
20-year-old
Marianne Teigen
recently published
her first young
adult novel, and
in only a month,
it has reached the
New York Times
Bestsellers list.
Squat Jumps
Ski Jumps
Ski Jumps
Ski Jumps
Bulgarian Split Squats
Bulgarian Split Squats
BEYOND THE RIM
|
18
NATHANAEL MORTON
EXERCISE DEMONSTRATIONS
20-year-old
Marianne Teigen
recently published
her first young
adult novel, and
in only a month,
it has reached the
New York Times
Bestsellers list.
Dynamic Step Ups
Dynamic Step Ups
Alternating Lunges
Alternating Lunges
Feet Elevated Hip Thrusters
Feet Elevated Hip Thrusters
BEYOND THE RIM
|
19
NATHANAEL MORTON
EXERCISE DEMONSTRATIONS
20-year-old
Marianne Teigen
recently published
her first young
adult novel, and
in only a month,
it has reached the
New York Times
Bestsellers list.
Body Weight Squats
Body Weight Squats
1-Leg Ankle Jumps
1-Leg Ankle Jumps
1-Leg Line Jumps
1-Leg Line Jumps
BEYOND THE RIM
|
20
NATHANAEL MORTON
EXERCISE DEMONSTRATIONS
20-year-old
Marianne Teigen
recently published
her first young
adult novel, and
in only a month,
it has reached the
New York Times
Bestsellers list.
Broad Jumps
Broad Jumps
Tuck Jumps
Tuck Jumps
Explosive Bulgarian Split Squats Explosive Bulgarian Split Squats
BEYOND THE RIM
|
21
NATHANAEL MORTON
EXERCISE DEMONSTRATIONS
Explosive Step Ups
20-year-old
Marianne Teigen
recently published
her first young
adult novel, and
in only a month,
it has reached the
New York Times
Bestsellers list.
Explosive Step Ups
Lateral Jumps (Over Small Object) Lateral Jumps (Over Small Object)
Tape or String Jumps
Tape or String Jumps
BEYOND THE RIM
|
22
NATHANAEL MORTON
EXERCISE DEMONSTRATIONS
20-year-old
Marianne Teigen
recently published
her first young
adult novel, and
in only a month,
it has reached the
New York Times
Bestsellers list.
Kneeling Jump to Tuck Jump
Kneeling Jump to Tuck Jump
Kneeling Jump to Tuck Jump
Kneeling Jump to Tuck Jump
High Object Touches
High Object Touches
BEYOND THE RIM
|
23
NATHANAEL MORTON
EXERCISE DEMONSTRATIONS
20-year-old
Marianne Teigen
recently published
her first young
adult novel, and
in only a month,
it has reached the
New York Times
Bestsellers list.
1-Leg Squat Onto Chair
1-Leg Squat Onto Chair
Shock Jumps
Shock Jumps
Depth Jumps
Depth Jumps
Depth Jumps
BEYOND THE RIM
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24
NATHANAEL MORTON
WHAT'S NEXT?
Congratulations! If you have finished the program, I can promise you
that you are part of the 5% of people who actually invest in a fitness
program and follow it all the way through to completion. You should
be extremely proud of yourself!
Now that you have finished the program, you should have seen
.
tremendous results from the training. You may be thinking to
yourself, "what's next?"
As I stated earlier in this program, if you stop training for vertical
jump, your vertical will go down! I want to make this as clear as
possible. Please understand that you must continue training if you
want your vertical jump to continue to increase.
Because you have completed the program, I am willing to make you an
offer.
If you send me a video of you dunking (or showing your increase from
the program), I will send you my next program for free. All that you
have to do is create a video using your phone or camera, tell me about
the results that you got from this program, and the next program is
yours.
Either way, I thank you for investing in yourself and in this program!
Congratulations on the action that you have taken. Please feel free to
reach out to me at any time. I would love to connect and hear about
your results!
Nate
BEYOND THE RIM
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25