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
A1
Isometric Choice
3 x 0:45
A2
Reverse Deadmills
3 x 2:00
B
Low Intensity Plyo Warm Up
C
Baby Ankle Jumps
1 x 100
D
Baby Lateral Line Jumps
1 x 100
E
Band Resisted Penultimate Jumps
3 x 3
F
Approach Box Jump
4 x 3 @ 6
G1
Eccentric Drop Lunge from Box
3 x 5 @ 6
G2
Shock Pause Jumps
3 x 5 @ 6
H
Kettlebell Swings
3 x 10
I
Barbell RDL
3 x 10
J
Eccentric Step Downs
3 x 10 @ 6
K1
Assisted Copenhagen Plank
2 x 0:30
K2
Hanging Leg Raises Over Object
2 x 3
L
Optional Light Stretching
M
Breathing and Visualization
1 x 10:00
A1
Reverse Deadmills
3 x 2:00
A2
Isometric Choice
3 x 0:45
B1
Hip Swivel
2 x 10
B2
Shin Box Rotations
2 x 10
C
Glute Bridge w/ Mini Band
2 x 20
D
Clams w/ Mini Band
2 x 20
E
Monster Walks
2 x 10
F
Lateral Side Steps
2 x 10
G
Half Moon Walks
2 x 10
H
Balance Series
I
Optional Light Stretching
J
Breathing and Visualization
1 x 10:00
A1
Isometric Choice
3 x 0:45
A2
Reverse Deadmills
3 x 2:00
B
Low Intensity Plyo Warm Up
C
Baby Ankle Jumps
1 x 100
D
Baby Lateral Line Jumps
1 x 100
E
Approach Box Jump
4 x 3 @ 6, 6, 6, 12
F
Terminal Knee Extensions
2 x 50
G1
Band Pull Through
2 x 20
G2
Hyperextensions
2 x 20
H1
Band Good Mornings
2 x 20
H2
Reverse Hyperextensions
2 x 20
I
Eccentric Squats on a Slanted Board
3 x 10
J
Lateral Lunge with Bounce Back
3 x 5
K
Optional Light Stretching
L
Breathing and Visualization
1 x 10:00
A1
Isometric Choice
3 x 0:45
A2
Reverse Deadmills
3 x 2:00
B1
Shin Box Rotations
2 x 10
B2
Hip Swivel
2 x 10
C
Balance Series
D
Optional Light Stretching
E
Breathing and Visualization
1 x 10:00
A1
Isometric Choice
3 x 0:45
A2
Reverse Deadmills
3 x 2:00
B
Low Intensity Plyo Warm Up
C
Baby Ankle Jumps
1 x 100
D
Baby Lateral Line Jumps
1 x 100
E
Band Resisted Penultimate Jumps
3 x 3
F
Approach Box Jump
4 x 3 @ 6, 6, 12, 12
G1
Shock Pause Jumps
3 x 5 @ 6
G2
Eccentric Drop Lunge from Box
3 x 5 @ 6
H
Kettlebell Swings
3 x 10
I
Barbell RDL
3 x 10
J
Eccentric Step Downs
3 x 10 @ 6
K1
Assisted Copenhagen Plank
2 x 0:30
K2
Hanging Leg Raises Over Object
2 x 3
L
Optional Light Stretching
M
Breathing and Visualization
1 x 10:00
A1
Isometric Choice
3 x 0:45
A2
Reverse Deadmills
3 x 2:00
B1
Hip Swivel
2 x 10
B2
Shin Box Rotations
2 x 10
C
Glute Bridge w/ Mini Band
2 x 20
D
Clams w/ Mini Band
2 x 20
E
Monster Walks
2 x 10
F
Lateral Side Steps
2 x 10
G
Half Moon Walks
2 x 10
H
Balance Series
I
Optional Light Stretching
J
Breathing and Visualization
1 x 10:00
