Nathanael Morton LLC
Basketball, Strength & Conditioning, Volleyball, Speed
Upper Body Athlete 2 is a 22-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!
3 sessions per week
Must use App app to view and log training
Program Training
A
Dynamic Warm Up
B
Upper Body Warm Up
C
Medicine 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
A
Dynamic Warm Up
B
Reverse Deadmills
1 x 6:00
C
Upper Body Warm Up
D1
Med Ball Overhead Toss
3 x 6
D2
Med Ball Chest Pass
3 x 3
D3
Med Ball Wall Throw
3 x 6
D4
Med Ball Slam
3 x 6
E
Concentric Focused Bench Press
@ 0:15
F
Explosive Dumbbell Bent Over Rows
@ 0:15
G
Explosive Dumbbell Shoulder Press
@ 0:15
H
Explosive Dumbbell Hammer Curls
@ 0:15
I
Breathing and Visualization
1 x 10:00
A
Dynamic Warm Up
B
Upper Body Warm Up
C
Medicine Ball Wall Side Toss
3 x 6
D1
Neutral 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
Kneeling Side to Front Raises
3 x 10
