Nathanael Morton LLC

Basketball, Strength & Conditioning, Volleyball, Speed
Coach
Nathanael Morton



Upper Body Athlete 2 is a 52-week progressive training plan that follows 'Triphasic Training'. There is an eccentric phase, and isometric phase, and a concentric phase, as well as 'Deload' weeks and 'Central Nervous System Recovery' weeks to maximize your strength and explosiveness as much as possible!

There are Video Demonstrations for every single exercise explaining exactly how to do the exercises to bring the most results.

Let's get to work!

Features
3 sessions per week
Must use App app to view and log training
Program Training
sample week banner image
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Sample Week
Week 1 of 52-week program
Sunday
Explosive Strength and Power

A

Dynamic Warm Up

B

Upper Body Warm Up

C

Med Ball Wall Side Toss

3 x 6

D

Dumbbell Hang Clean and Press

3 x 10

E1

Eccentric Focused Bench Press

8 x 3 @ 40 %

E2

Zottman Curls

4 x 10

F1

Explosive Pull Ups

F2

TY Raises

3 x 10

G1

Dumbbell Skull Crushers

3 x 10

G2

Lateral to Front Raise

3 x 10

H

Breathing and Visualization

1 x 10:00

Tuesday
Upper Body Speed Day

A

Dynamic Warm Up

B

Upper Body Warm Up

C1

Med Ball Overhead Toss

3 x 6

C2

Med Ball Chest Pass

3 x 3

C3

Med Ball Wall Throw

3 x 6

C4

Med Ball Slam

3 x 6

D

Concentric Focused Bench Press

@ 0:15

E

Explosive Dumbbell Bent Over Rows

@ 0:15

F

Explosive Dumbbell Shoulder Press

@ 0:15

G

Explosive Dumbbell Hammer Curls

@ 0:15

H

Breathing and Visualization

1 x 10:00

Thursday
Explosive Strength and Power

A

Dynamic Warm Up

B

Upper Body Warm Up

C

Med Ball Wall Side Toss

3 x 6

D1

Eccentric Focused Neutral Grip Dumbbell Press

10, 8, 5, 5, 5, 12 @ 30, 45, 55, 55, 55, 45 %

D2

90 Degree Alt. Bicep Curls

3 x 10

E1

Standing Arnold Press

3 x 10

E2

Barbell Bent Over Rows

3 x 10

F1

Face Pulls

3 x 10

F2

Standing Side to Front Raises

3 x 10

G

Breathing and Visualization

1 x 10:00

Upper Body Athlete 2