Nathanael Morton LLC
Basketball, Volleyball, Strength & Conditioning, Speed
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!
6 sessions per week
Must use App app to view and log training
Program Training
A
Dynamic Warm Up
B
Reverse Deadmills
1 x 6:00
C
Baby Ankle Jumps
2 x 25
D
Baby Lateral Line Jumps
2 x 25
E
Shock Jumps
4 x 5 @ 6
F
Push Punch Drill
3 x 3
G
Band Resisted Penultimate Jumps
3 x 3
H
Band Accelerated Penultimate Step Drill
3 x 3
I
Wall Sit
1 x 0:30
J
Lunge Hold
1 x 0:30
K
Tip Toe Squat Hold
1 x 0:30
L
Feet Elevated Glute Bridge Hold
1 x 0:30
M
Optional Static Stretching
1 x 20:00
N
Breathing and Visualization
1 x 10:00
A
Walk
1 x 10:00
B
Balance Series
C
Core Workout 1
D
Breathing and Visualization
1 x 10:00
A
Dynamic Warm Up
B
Reverse Deadmills
1 x 6:00
C
Baby Ankle Jumps
2 x 25
D
Baby Lateral Line Jumps
2 x 25
E
Shock Jumps
4 x 5 @ 6, 6, 6, 12
F
Push Punch Drill
3 x 3
G
Band Resisted Penultimate Jumps
3 x 3
H
Band Accelerated Penultimate Step Drill
3 x 3
I
Wall Sit
2 x 0:30
J
Lunge Hold
2 x 0:30
K
Tip Toe Squat Hold
2 x 0:30
L
Feet Elevated Glute Bridge Hold
2 x 0:30
M
Optional Static Stretching
1 x 20:00
N
Breathing and Visualization
1 x 10:00
A
Walk
1 x 10:00
B
Foot Strengthening Routine
C
Core Workout 2
D
Breathing and Visualization
1 x 10:00
A
Dynamic Warm Up
B
Reverse Deadmills
1 x 6:00
C
Baby Ankle Jumps
2 x 25
D
Baby Lateral Line Jumps
2 x 25
E
Shock Jumps
4 x 5 @ 6, 6, 12, 12
F
Push Punch Drill
3 x 3
G
Band Resisted Penultimate Jumps
3 x 3
H
Band Accelerated Penultimate Step Drill
3 x 3
I
Wall Sit
3 x 0:30
J
Lunge Hold
3 x 0:30
K
Tip Toe Squat Hold
3 x 0:30
L
Feet Elevated Glute Bridge Hold
3 x 0:30
M
Optional Static Stretching
1 x 20:00
N
Breathing and Visualization
1 x 10:00
A
Walk
1 x 10:00
B
Balance Series
C
Core Workout 3
D
Breathing and Visualization
1 x 10:00
