Nathanael Morton LLC

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



Beyond The Rim 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 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
phoneMockup
Sample Week
Week 1 of 22-week program
Sunday
Week 1 Day 1

A

Dynamic Warm Up

B

Reverse Deadmills

1 x 6:00

C

Elevated Speed Step

3 x 0:05

D

Shock Pause Jumps

4 x 5 @ 6

E

Barbell Hip Thrust

5 x 5

F

Hex Bar Deadlift

5 x 5 @ 50 %

G

Approach Jumps

6, 5, 4, 3

H

Breathing and Visualization

1 x 10:00

Monday
Minor Workout Session

A

Exercise Bike

1 x 10:00

B

Reverse Deadmills

1 x 6:00

C

Foam Rolling

1 x 5:00

D

9-Minute Mobility

E1

Single Leg Calf Raises

3 x 10

E2

Tibialis Raises

3 x 20

F

Core Workout 1

G

Breathing and Visualization

1 x 10:00

Tuesday
JUMP/SPEED SESSION AT 50%

A

Dynamic Warm Up

B

Reverse Deadmills

1 x 6:00

C

Quick Mobility

D

Jump Rope

3 x 1:00

E

Backwards Running at 50% Intensity

3 x 40

F

Skipping at 50% Intensity

3 x 40

G

Forward Running at 50% Intensity

3 x 40

H

Jump Session

I

Breathing and Visualization

1 x 10:00

Wednesday
Minor Workout Session

A

Walk

1 x 10:00

B

Lying Knee to Chest

1 x 0:30

C

Supine Piriformis Stretch

1 x 0:30

D

Supine Lower Trunk Rotation

1 x 1:00

E

Lying Knee Pumps

2 x 0:30

F

Child's Pose

1 x 1:00

G

Hip Flexor Rocks

2 x 10

H

Foot Strengthening Routine

I

Breathing and Visualization

1 x 10:00

Thursday
Week 1 Day 5

A

Dynamic Warm Up

B

Reverse Deadmills

1 x 6:00

C

Elevated Speed Step

3 x 0:05

D

Shock Pause Jumps

4 x 5 @ 6, 6, 6, 12

E1

Eccentric Focused Deep Squat

8 x 3 @ 40 %

E2

Explosive Step Up

3 x 4

F

Band Pull Through

3 x 10

G1

One Leg Knee Tap Squats

3 x 4

G2

Single Leg Box Jumps

3 x 4

H

Walking Lunges

2 x 20

I

Hyperextensions

2 x 20

J

Breathing and Visualization

1 x 10:00

Friday
Minor Workout Session

A

Exercise Bike

1 x 10:00

B

Reverse Deadmills

1 x 6:00

C

Foam Rolling

1 x 5:00

D

9-Minute Mobility

E1

Single Leg Calf Raises

3 x 10

E2

Tibialis Raises

3 x 20

F

Core Workout 2

G

Breathing and Visualization

1 x 10:00

Beyond The Rim 2