Nathanael Morton LLC

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

Upper 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!



Features
3 sessions per week
Must use App app to view and log training
Program Training
sample week banner image
phoneMockup
Sample Week
Week 1 of 24-week program
Sunday
Week 1 Day 1

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

Tuesday
Upper Body PR Day

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

Thursday
Week 1 Day 5

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

Upper Body Athlete 3