Nathanael Morton LLC
Basketball, Volleyball, Strength & Conditioning, SpeedUpper Body Athlete 3 is a 24-week progressive training plan that follows 'Triphasic Training' while also utilizing French Contrast Training. There is an eccentric phase, an isometric phase, a concentric phase, a strength-speed phase, and a peaking phase, as well as 'Deload' weeks and 'Central Nervous System Recovery' weeks to maximize your strength, power and explosiveness as much as possible.
This plan does use heavy weights, so if you are uncomfortable lifting heavy, I would choose the 'Upper Body Athlete 2' program instead!
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
Reverse Deadmills
3 x 2:00
C
Upper Body Warm Up
D1
Eccentric Focused Bench Press
10 x 3 @ 30, 40, 50, 60, 70, 75, 82, 82, 82, 82 %
D2
Plyo Push Ups
4 x 5
D3
Neutral Dumbbell Press
4 x 10
D4
Push Ups
4 x 10
E1
Explosive Pull Ups
E2
Weighted Dips
3 x 10
F1
Lateral to Front Raise
3 x 20
F2
Zottman Curls
3 x 12
A
Dynamic Warm Up
B
Reverse Deadmills
1 x 6:00
C
Upper Body Warm Up
D1
Med Ball Wall Throw
3 x 6
D2
Med Ball Slam
3 x 6
D3
Med Ball Chest Pass
3 x 3
D4
Med Ball Overhead Toss
3 x 6
E
Barbell Bench Press
10, 8, 6, 4, 3, 2, 1, 1, _ , _ @ 30, 40, 50, 60, 70, 80, 90, 100, _ , _ %
F
Barbell Bent Over Rows
G
Weighted Dips
H
Body Weight Pull Ups
A
Dynamic Warm Up
B
Reverse Deadmills
3 x 2:00
C
Upper Body Warm Up
D1
Weighted Pull Ups
@ 0, _ , _ , _ , _ lb
D2
Face Pulls
4 x 12
D3
Explosive Dumbbell Bent Over Rows
4 x 12
D4
Explosive Pull Ups
E1
Concentric Focused Bench Press
10 x 3 @ 30, 40, 50, 60, 70, 80, 90, 90, 90, 90 %
E2
Dumbbell Bicep Curls
4 x 12
F
Tricep Bench Dips
