Nathanael Morton LLC

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



Beyond The Rim 2 is a year long 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 vertical jump 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
6 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
Prep Phase

A1

Reverse Deadmills

3 x 2:00

A2

Isometric Choice

3 x 0:45

B

Low Intensity Plyo Warm Up

C

Baby Ankle Jumps

1 x 100

D

Baby Lateral Line Jumps

1 x 100

E

Band Resisted Penultimate Jumps

3 x 3

F

Approach Box Jump

4 x 3 @ 6

G1

Shock Pause Jumps

3 x 5 @ 6

G2

Eccentric Drop Lunge from Box

3 x 5 @ 6

H

Kettlebell Swings

3 x 10

I

Barbell RDL

3 x 10

J

Eccentric Step Downs

3 x 10 @ 6

K1

Assisted Copenhagen Plank

2 x 0:30

K2

Hanging Leg Raises Over Object

2 x 3

L

Optional Light Stretching

M

Breathing and Visualization

1 x 10:00

Monday
Minor Workout Session

A1

Reverse Deadmills

3 x 2:00

A2

Isometric Choice

3 x 0:45

B1

Hip Swivel

2 x 10

B2

Shin Box Rotations

2 x 10

C

Glute Bridge w/ Mini Band

2 x 20

D

Clams w/ Mini Band

2 x 20

E

Monster Walks

2 x 10

F

Lateral Side Steps

2 x 10

G

Half Moon Walks

2 x 10

H

Balance Series

I

Optional Light Stretching

J

Breathing and Visualization

1 x 10:00

Tuesday
Week 1 Day 3

A1

Reverse Deadmills

3 x 2:00

A2

Isometric Choice

3 x 0:45

B

Low Intensity Plyo Warm Up

C

Baby Ankle Jumps

1 x 100

D

Baby Lateral Line Jumps

1 x 100

E

Approach Box Jump

4 x 3 @ 6, 6, 6, 12

F

Terminal Knee Extensions

2 x 50

G1

Band Pull Through

2 x 20

G2

Hyperextensions

2 x 20

H1

Band Good Mornings

2 x 20

H2

Reverse Hyperextensions

2 x 20

I

Eccentric Squats on a Slanted Board

3 x 10

J

Lateral Lunge with Bounce Back

3 x 5

K

Optional Light Stretching

L

Breathing and Visualization

1 x 10:00

Wednesday
Minor Workout Session

A1

Reverse Deadmills

3 x 2:00

A2

Isometric Choice

3 x 0:45

B1

Hip Swivel

2 x 10

B2

Shin Box Rotations

2 x 10

C

Balance Series

D

Optional Light Stretching

E

Breathing and Visualization

1 x 10:00

Thursday
Week 1 Day 5

A1

Reverse Deadmills

3 x 2:00

A2

Isometric Choice

3 x 0:45

B

Low Intensity Plyo Warm Up

C

Baby Ankle Jumps

1 x 100

D

Baby Lateral Line Jumps

1 x 100

E

Band Resisted Penultimate Jumps

3 x 3

F

Approach Box Jump

4 x 3 @ 6, 6, 12, 12

G1

Shock Pause Jumps

3 x 5 @ 6

G2

Eccentric Drop Lunge from Box

3 x 5 @ 6

H

Kettlebell Swings

3 x 10

I

Barbell RDL

3 x 10

J

Eccentric Step Downs

3 x 10 @ 6

K1

Assisted Copenhagen Plank

2 x 0:30

K2

Hanging Leg Raises Over Object

2 x 3

L

Optional Light Stretching

M

Breathing and Visualization

1 x 10:00

Friday
Minor Workout Session

A1

Reverse Deadmills

3 x 2:00

A2

Isometric Choice

3 x 0:45

B1

Hip Swivel

2 x 10

B2

Shin Box Rotations

2 x 10

C

Glute Bridge w/ Mini Band

2 x 20

D

Clams w/ Mini Band

2 x 20

E

Monster Walks

2 x 10

F

Lateral Side Steps

2 x 10

G

Half Moon Walks

2 x 10

H

Balance Series

I

Optional Light Stretching

J

Breathing and Visualization

1 x 10:00

Beyond The Rim 2