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  16-WEEK VERTICAL JUMP TRAINING PROGRAM

BEYOND THE RIM BODY WEIGHT EDITION BY NATHANAEL MORTON

HOME TRAINING PROGRAM NO EQUIPMENT NEEDED YOUR 16-WEEK GUIDE TO BUILDING STRENGTH, POWER, SPEED, AND EXPLOSIVENESS

ACTION IS EVERYTHING

CONTENTS 5   THE SCIENCE: How To Increase Your Vertical Jump

6    NUTRITION 101: Learn What To Eat, What Not To Eat, and More

10 SUMMARY: How To Get The Most Out Of This Program

3     INJURY DISCLAIMER 4     INTRODUCTION 5     THE SCIENCE How To Increase Your Vertical Jump 6     NUTRITION 101 Learn What To Eat, What Not To Eat, and More 10     SUMMARY How To Get The Most Out Of This Program 12     PHASE 1: Your Training Starts Here! 13    PHASE 2: Keep Going 14     PHASE 3: Almost There 15     PHASE 4:  Finish Strong

   12     PHASE 1

Your Training Starts Here!

16 EXERCISE DEMONSTRATIONS How To Perform Each Exercise

BEYOND THE RIM  |   2

NATHANAEL MORTON

INJURY DISCLAIMER "Take care of your body. It's the only place you have to live." by Nathanael Morton

Within this vertical jump training program you will be performing body weight exercises that work the muscles of the legs, back, and core.

W

             ithin this vertical jump training program, you will be performing body weight exercises that work the muscles of the legs, back, and core. Training intensity and difficulty begin at a moderate to low level and increase to a higher level throughout the program. If at any time during the program you begin to experience signs of excessive pain, fatigue, or dizziness, you should stop the training session immediately. It is important for you to know that you may stop the program or refuse to perform any of the suggested exercises at any time.

During this program, there exists the possibility of abnormal blood pressure, increased heart rate, dizziness, fainting, joint, bone, or ligament damage, and in rare cases, heart attack, stroke, or death. You should undergo a complete physical examination by a qualified physician prior to the start of this program. You should inform the physician of the training protocol that you are about to begin, and ask to be released to participate in this and any other training that you may be doing.

The author of this manual, the contributors, and the distributors of this program accept no responsibility for any injury, damage, or death due to training with this protocol. If any questions remain, please contact a qualified expert prior to the start of this vertical jump training program. 

If at any time during the program you begin to experience signs of excessive pain, fatigue, or dizziness, you should stop the training session immediately. BEYOND THE RIM  |   3

NATHANAEL MORTON

INTRODUCTION "Is it possible for me to increase my vertical jump without lifting weights?"

T

            he question often arises, "is it possible for me to increase my vertical jump without lifting weights?" My answer, more often than not, is absolutely! In order to increase your vertical jump, you need to do two things. You need to increase your maximum strength (increase the strength of your glutes, quads, hamstrings, calves, posterior chain, lower back, and core), and you need to increase your velocity (increase the speed at which you can apply that strength (force) into the ground to get an equal and opposite reaction into the air).

It is entirely possible to do both of those things (increase your strength and increase your velocity) with body weight training, in the comfort of your own home, without the use of weights, a gym membership, or a training facility. This program is set up to help you increase your strength and velocity through a series of strength training and plyometric exercises. By giving your best effort to every single exercise, you will put yourself in a position to increase your vertical as much as possible during these next 16 weeks. 

The 16 weeks is broken down into 4-week phases. There are four phases (Phase 1, Phase 2, Phase 3, and Phase 4), each lasting one month long. During the month, each week has a 20-year-old series of specific exercises Marianne Teigen designed torecently get youpublished the her first young maximum amount of power, adult novel, and strength, speed, and in only a month, it has reached explosiveness needed tothe New York Times increase your verticallist. and Bestsellers dunk a basketball. Each week is harder, and has a greater number of sets, reps, and intensity than the week before. By following through and giving your absolute best effort, you will see results within the first week of training.

By following through and giving your absolute best effort, you will see results within the first week of training.

BEYOND THE RIM  |   4

NATHANAEL MORTON

THE SCIENCE

1

2

3

INCREASE STRENGTH

INCREASE SPEED

INCREASE POWER

The second thing you must do to increase your vertical jump is increase your speed of movement. We can accomplish this by doing specific explosive body weight exercises, jumps, and plyometrics. This program is complete with the perfect number of sets, reps, and exercises to increase your speed of movement as much as possible, therefore increasing your vertical jump.

Vertical Jump is nothing more than a test of power. The way that we increase our power is by increasing our maximum strength and our speed of movement. As I just explained, this program will help you do both of those things. What I need from you now, is 100% effort and intensity with every single rep. You get in what you put out. That's life. By giving every ounce of your energy to every single rep, you will end this training program bigger, stronger, faster, and more powerful than ever before.

In order to increase your vertical jump, you essentially must increase your strength so that you can apply more force into the ground and get an equal and opposite reaction into the air. The more force that you can press into the ground, the higher you will jump. Within this program you will be using body weight exercises that will help you do exactly that. By completing this program, you will increase the strength of your legs, core, and lower back, therefore increasing the height of your vertical jump.

“

Vertical Jump is nothing more than a test of power.

EXPLOSIVE VERTICAL JUMP BIGGER "You get in what you put out. That's life."

STRONGER “In order to increase your vertical jump, you essentially must increase your strength so that you can apply more force into the ground and get an equal and opposite reaction into the air.” 

FASTER "This program is complete with the perfect number of sets, reps, and exercises to increase your speed of movement as much as possible, therefore increasing your vertical jump.."

MORE EXPLOSIVE

"By giving every ounce of your energy to every single rep, you will end this training program bigger, stronger, faster, and more powerful than ever before."

5   |   BEYOND THE RIM

”

NATHANAEL MORTON

NUTRITION 101 "What should I be eating to maximize my potential as an athlete?"

When it comes to nutrition, there are so many different opinions and so much contradicting information out there that it becomes confusing on where to even start.

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hen it comes to nutrition, there is so much contradicting information and so many different opinions out there that it becomes confusing where to even start. From how much protein you should be consuming daily, to whether or not fats are good or bad for you, to which specific foods you should be eating daily, information is often misconstrued and also very misguided, leaving you with a head full of knowledge but no clear direction to take.  The question that I am often asked, in a variety of different ways and from many different angles, is, "what should I do to maximize my potential as an athlete?"

Within this program, I will give you this answer through a series of practical and actionable principles and strategies that you can apply to your nutrition plan right now. If you apply these principles to your nutrition plan, you will quickly become a bigger, stronger, faster, and more explosive athlete, and your vertical jump will increase significantly more than if you do not apply these principles and strategies.

If you do happen to miss a day, do not fear. Simply get back to the plan and begin applying the nutrition principles again the following day. As the great Navy Seal leader and commander Jocko Willink would say, "What do you do when you diverge from the path? You get back on the path!" Plain and simple. Follow the plan with the best of your ability. If you mess up, get back on the path as quickly as possible. 

I also want you to know that these principles and strategies must become habits, meaning that you must follow them strictly and consistently every single day to maximize your results and get the most out of your abilities.

"What do you do when you diverge from the path? You get back on the path!"  BEYOND THE RIM  |   6

NATHANAEL MORTON

PRINCIPLE 1

PRINCIPLE 2

PRINCIPLE 3

1 GRAM OF PROTEIN PER POUND OF BODYWEIGHT

HEALTHY, UNSATURATED FATS

EAT THESE CARBOHYDRATES

Proteins are the building blocks of muscle. If you want to build muscle and get bigger, faster, stronger, and more explosive, then you need to be consuming enough protein. The rule that you should follow as an athlete is to eat 1 gram of protein per pound of body weight (For example: if you weigh 170lbs, you should eat 170 grams of protein per day). If I were you, I would track the amount of protein that I eat each day (either with the MyFitnessPal free app on a smart phone, or on a piece of paper throughout the day). 

“

When it comes to fats, there are three types: Unsaturated Fats (Good Fat), Saturated Fats (Bad Fat), and Trans Fats (SUPER BAD FAT). Unsaturated fats include healthy nuts, oils, avocado, peanut and almond butters, and more. Saturated fats include fatty meats, butter, cheese, and others. Trans fats include fast food, some cakes and cookies, donuts, desserts, and more.  To make this easier, see the full shopping list of foods that you should eat on page 9 of the program.

Carbohydrates are the main source of energy for the body. However, not all carbohydrates are created equally. In order to maximize your performance, there are certain carbohydrates that will give you the greatest benefit and help you achieve your full potential as an athlete. These carbohydrates are:  ALL Fruits and Vegetables Rolled Oats (Not instant oatmeal) Yams & Sweet Potatoes Brown Rice Greek Yogurt Whole Wheat Pasta

"If you don't eat according to your goals, don't expect to reach them."

MACRONUTRIENTS PROTEINS

"Proteins are the building blocks of muscle. If you want to build muscle and get bigger, faster, stronger, and more explosive, then you need to be consuming enough protein.”

FATS

“Unsaturated fats include healthy nuts, oils, avocado, peanut and almond butters, and more. These are the fats that you want."

CARBOHYDRATES

"Not all carbohydrates are created equally. In order to maximize your performance, there are certain carbohydrates that will give you the greatest benefit and help you achieve your full potential as an athlete."

7   |   BEYOND THE RIM

”

NATHANAEL MORTON

PRINCIPLE 4

PRINCIPLE 5

PRINCIPLE 6

DRINK 1 GALLON OF WATER PER DAY

FOLLOW THE 90/10 RULE

IF YOU'RE OVERWEIGHT OR TOO SKINNY

In order to reach your full potential as an athlete, you must stay hydrated and drink lots of water. For the average person, the recommendation is that they drink half of their body weight in ounces of water (For example: If you weigh 200lbs, then you should drink 100 ounces of water per day). For athletes, however, you need more water than the average human being. You can be sure to hit your water intake and hydration goals by drinking 1 gallon of water per day. Either carry around a gallon, or get a water bottle and measure how many times you need to fill it up to equal one gallon.

Down below I have presented a list of foods and drinks that you should avoid. The question often arises, "You mean I can't ever eat those foods again?" No. You don't have to avoid those foods to the point where you never eat them again. I enjoy some of those foods (especially donuts) and I probably always will. However, I follow the 90/10 rule. 90% of the time I eat clean, and 10% of the time I eat whatever I want. My cheat days are on Sundays from 1pm-8pm. I eat whatever I want, no matter what it is (excluding fast food and soda - I can't remember the last time I've had either of those). The point is, if you follow the 90/10 rule, you can still enjoy some of your favorite foods while accomplishing your goals as an athlete.

I often hear athletes say, "I'm too skinny and I can't build muscle", or the opposite, "I'm having a hard time losing weight. How do I get lean?" These answers are extremely complex and are probably very unique to you and your nutrition/exercise plan.  However, the universal law when it comes to gaining or losing weight is "calories in vs. calories out". If you consume more calories than you burn, you gain weight. If you burn more calories than you consume, you lose weight." One simple tip to gain weight is to eat a lot of peanut butter and drink a lot of milk. Both of these are high in calories and good sources of protein and carbohydrates. Peanut butter is also a good source of healthy fats. In order to lose weight, you should slowly restrict the amount of carbohydrates that you eat each day. If you eat less carbohydrates, you will lose weight.

“

”

Athletes don't diet and exercise. They eat and train.

WHAT YOU SHOULD AVOID FAST FOOD CANNED FOODS (SOUP, ETC) WHITE BREAD & WHITE PASTA COOKIES, CAKES, AND DONUTS CANDY SALAD DRESSING SODA (YES, AVOID DIET SODA TOO) ALCOHOL FRUIT JUICE ENERGY DRINKS MICROWAVE POPCORN SUGARY SPORTS DRINKS (GATORADE) SUGARY CEREAL

DO I EAT ANY OF THESE FOODS? YES, I DO. BUT I FOLLOW THE 90/10 RULE. 90% HEALTHY, 10% FUN. "When you have a burning desire to achieve a goal, then you are willing to do whatever it takes to get there. You don't even want to cheat on your nutrition plan." 8   |   BEYOND THE RIM

NATHANAEL MORTON

SHOPPING LIST Keep in mind: You do not have to buy every single one of these foods. Just buy the foods that you are going to include in your nutrition plan.

PROTEIN Grass-fed Lean Ground Beef Ground Turkey Cod Salmon Tilapia Chicken Eggs Greek Yogurt Cottage Cheese

"Water is the only drink for a wise man." - Henry David Thoreau

Don't forget to get your gallon.

CARBOHYDRATES FATS Almonds Almond Butter Walnuts Peanut Butter Coconut Oil Olive Oil Chia Seeds Flax Seeds Avacado

Rolled Oats Yams & Sweet Potatoes Brown Rice or Wild Rice Whole Wheat Pasta Quinoa All Fruits All Vegetables

"Proper nutrition is the key to unlocking your bodies full potential."

BEYOND THE RIM  |   9

SUMMARY

NATHANAEL MORTON

How To Get The Most Out Of This Program

DO THE WORKOUTS 2-3 TIMES PER WEEK If you are a beginner, then you should do these workouts two times per week, with two days of rest in between (For example: Once on Monday, and then again on Thursday) If you are more advanced, and have participated in vertical jump training before, then you should do these workouts three times per week, with at least one day of rest in between (For example: Monday, Wednesday, and Friday) The catch here is: If you play your sport (basketball, volleyball, football) more than two times per week intensely, then you should only do these workouts two times per week, even if you are advanced. The reason why is because basketball, volleyball, and football are already plyometric exercises in and of themselves, especially if you are playing 5 on 5 basketball and doing a lot of running. You need to give your body time to rest and recover in order for you to build muscle and increase your vertical jump.

DON'T SKIP WORKOUTS If you absolutely need to skip a workout, then I would move the workout one day after it was supposed to be completed (For example: If you train Monday and cannot train on Thursday, then I would move your training to Friday, not Wednesday). If you need to skip your workouts for a week (vacation, etc), then I would not worry about it - Just come back to the training and start where you left off. If you need to stop training for two weeks or more, then I would start all over from the beginning. To see the best results, do not skip workouts at all.

GET 7-8 HOURS OF SLEEP AT NIGHT

FRUITS & VEGGIES

I cannot stress it enough; If you do not take the time to properly rest and recover, you will not see the results in your vertical jump that you are hoping to. You need to train hard, but then you need to rest and recover just as hard. The way that we do this is with proper sleep and nutrition. You need 7-8 hours of sleep per night, maybe even more, to properly recover as much as possible from your training. 

Eat fruits and vegetables. All of them. Fruits and veggies have extremely important vitamins and minerals that your body needs to function at it's 20-year-old highest peak. If you want to become a Marianne Teigen world-class athlete, fruits and recently published vegetables must be a part of your her first young nutrition adultplan. novel, and

EAT 1 GRAM OF PROTEIN PER POUND OF BODY WEIGHT As stated in the nutrition section of this program, proteins are the building blocks of muscle. In order to get bigger, faster, stronger, and more explosive, and to properly recover from intense workouts, you will need to consume 1 gram of protein per pound of body weight.

DRINK 1 GALLON OF WATER Athletes need more water than the average human being. By drinking one gallon per day, you can be sure to stay hydrated, reach your goals, and realize your full potential as an athlete. EAT HEALTHY, UNSATURATED FATS Healthy fats do not make you fat. They do, however, help you reach your athletic goals. Walnuts, almonds, avacados, peanut butter and almond butter, coconut oil, and seeds should become your best friend.

in only a month, it has reached the NewSTOP York Times DO NOT TRAINING WHEN Bestsellers list.

YOU START TO SEE RESULTS

I have personally been a victim of this mistake. It was the summer in between my freshman and sophomore year of high school. I wanted to take my game to the next level, and figured that increasing my vertical jump could help me do that. I picked up a vertical jump training program, started training hard, and was able to dunk within the first few months of the program! (Keep in mind I was already close) But then, I made a critical mistake that I see all too many athletes do - I stopped training my vertical jump. In my mind, I thought that it was like riding a bike. As soon as I could do it, I could do it forever. I thought that as soon as I could dunk, I would be able to dunk forever. THIS IS NOT THE CASE. If you stop doing what you did to get the results in the first place, you will lose the results that you worked so hard for. If you stop your training as soon as you see results, your vertical will go back down to where it originally was. You have to keep training, even after you finish the program. When you are finished with this program, either start it over and do it again, or get another more intense vertical jump training program. But please, do not stop. BEYOND THE RIM  |   10

NATHANAEL MORTON

GO THE EXTRA MILE Warm Up, Core, and Stretching

WARM UP On workout days, before you begin your workout, you should complete a proper warm up so that your muscles, body, and mind are prepared and ready for an intense workout. You may do your own warm up, or you may click HERE for the warm up that I 20-year-old personally use before a vertical jump training workout.  Components of a proper warm up: 1) Increase the body's core temperature           4) Stimulate nervous system 2) Increase blood flow to the muscles                 5) Improve joint mobility and flexibility 3) Increase heart rate                                                 6) Decrease risk of injury

Marianne Teigen recently published her first young adult novel, and in only a month, it has reached the New York Times Bestsellers list.

* You should do a dynamic warm up before your workout (running in place, jumping jacks, high knees, etc). This means that you should warm up through movement. You should not warm up with static stretching (hamstring stretch, quad stretch, etc).  (Static stretching before your workout is not necessarily bad. Stretching and elongating the muscles can be good, but it should not take place of a proper dynamic warm up) CORE TRAINING Strengthening your core is extremely important while on the quest to increase your vertical jump. By strengthening your core, you can expect an extra 1-2 inches on your vertical jump in addition to the gains that you see with the leg training. The muscles of your core include your abs, your obliques, and your lower back. Some people even include the muscles of the upper back and chest as part of the core. For this program, we will be focusing only on the abs, obliques, and lower back.  There are four phases of this program. Each phase gets harder than the last. The core training will also increase in difficulty as you move throughout the program. Here is the core training for each phase: Start HERE Plank

PHASE 1

PHASE 2

PHASE 3

PHASE 4

Side Plank

30 Seconds

45 Seconds

60 Seconds

90 Seconds

Reverse Plank

30 Seconds

45 Seconds

60 Seconds

90 Seconds

Other Side Plank

30 Seconds

45 Seconds

60 Seconds

90 Seconds

Alternating Superman

30 Seconds

45 Seconds

60 Seconds

90 Seconds

Superman

30 Seconds

45 Seconds

60 Seconds

90 Seconds

Toe Touches

30 Seconds

45 Seconds

60 Seconds

90 Seconds

Core Rotations

30 Seconds

45 Seconds

60 Seconds

90 Seconds

STRETCHING When you are finished with a vertical jump workout (warm up, leg training, and core training) you should then perform static stretching for the greatest amount of results. When it comes to increasing your vertical jump, there are only a few stretches that will really help you jump higher. These stretches, to minimize the amount of time stretching and maximize the results, are the hip flexor stretch and the calf stretch. After each workout, you should perform these two stretches for 60 seconds each leg, 3 times each (Example: Right calf for 60 seconds, then switch to the left calf for 60 seconds. Repeat this 3 times. Then move to the right hip flexor for 60 seconds, and then the left. Repeat 3 times.) If you would like to do more stretching, then feel free. It will not inhibit your vertical jump - it can only help you. BEYOND THE RIM  |   11

PHASE 1

NATHANAEL MORTON

Your Training Starts Here

Isometrics + Plyometrics Goals for Phase 1: Build Muscle Strength, Reactive Strength, Balance, Body Control, and Stability These workouts should be done twice a week, not on consecutive days (Example: Once on Monday and then again on Thursday) The exercises to be performed are in the column furthest to the left. The sets, reps, and times should be read from top to bottom (For example: On week 1, you will start with wall sits for 30 seconds. Then you will move20-year-old to lunge holds for 30 Marianne Teigen seconds each leg. You will continue down the list until you get to ski jumps for two sets of five reps each leg. You will do recently published this workout twice on week 1, and then proceed to week 2 using the increased sets, reps, and times). her first young adult novel, and

in only a month, Be sure to test your vertical before you start. (Click HERE for a video on How To Test Your Vertical Jump At Home) it has reached the New York Times Also, make sure to do your warm up, core training, and static stretching to maximize your results!  Bestsellers list.

Start HERE WEEK 1

WEEK 2

WEEK 3

WEEK 4

Wall Sits

30 Seconds

60 Seconds

90 Seconds

120 Seconds

Lunge Hold

30 Seconds Each Leg

60 Seconds Each Leg

90 Seconds Each Leg

120 Seconds Each Leg

Feet Elevated Glute Bridge Hold

30 Seconds

60 Seconds

90 Seconds

120 Seconds

Tip Toe Squat Hold

30 Seconds

60 Seconds

90 Seconds

120 Seconds

Ankle Jumps

2 Sets x 25 Reps

2x50

3x25

3x50

Line Jumps

2x25

2x50

3x25

3x50

Split Leg Lunge Jumps

2x5 Each Leg

2x10 Each Leg

3x5 Each Leg

3x10 Each Leg

Squat Jumps

2x10

2x15

3x10

3x15

Ski Jumps

2x5 Each Leg

2x10 Each Leg

3x5

3x10 Each Leg

BEYOND THE RIM  |   12

NATHANAEL MORTON

PHASE 2 Keep Going!

Test your vertical! The major improvements come in phases 2, 3, and 4, but you should have definitely increased your vertical within this first month. 20-year-old Marianne Teigen recently published her first young Goals for Phase 2: Build Muscle Strength, Reactive Strength, Rate of Force Development, Balance, Body Control, adult novel, and and in only a month, Stability it has reached the New York Times Also, make sure to do your warm up, core training, and static stretching to maximize your results!  Bestsellers list.

Strength Training + Plyometrics

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Bulgarian Split Squats

2x10 Each Leg

2x15 Each Leg

3x10 Each Leg

3x15 Each Leg

Dynamic Step Ups

2x10 Each Leg

2x15 Each Leg 

3x10 Each Leg

3x15 Each Leg

Alternating Lunges

2x10 Each Leg

2x15 Each Leg

3x10 Each Leg

3x15 Each Leg

Feet Elevated Hip Thrusters

2x10

2x15

3x10

3x15

Body Weight Squats

2x25

2x50

3x25

3x50

1-Leg Ankle Jumps

2x25 Each Leg

2x50 Each Leg

3x25 Each Leg

3x50 Each Leg

1-Leg Line Jumps

2x25 Each Leg

2x50 Each Leg

3x25 Each Leg

3x50 Each Leg

Broad Jumps

2x5

2x5

3x5

3x5

Squat Jumps

2x15

2x20

3x15

3x20

Tuck Jumps

2x5

2x10

3x5

3x10

BEYOND THE RIM  |   13

NATHANAEL MORTON

PHASE 3 Almost There!

Test your vertical! You should be seeing major results at this point. Keep working hard and pushing yourself to the limits. 

20-year-old Marianne Teigen recently published herBody first Control, young and Goals for Phase 3: Build Muscle Strength, Reactive Strength, Rate of Force Development, Balance, adult novel, and Stability in only a month, it has reached the New York Times Also, make sure to do your warm up, core training, and static stretching to maximize your results!  Bestsellers list.

Strength Training + Plyometrics

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Explosive Bulgarian Split Squats

2x10 Each Leg

2x15 Each Leg

3x10 Each Leg

3x15 Each Leg

Explosive Step Ups

2x10 Each Leg

2x15 Each Leg 

3x10 Each Leg

3x15 Each Leg

Alternating Lunges

2x15 Each Leg

2x20 Each Leg

3x15 Each Leg

3x20 Each Leg

Feet Elevated Hip Thrusters

2x15

2x20

3x15

3x20

Body Weight Squats

2x50

2x75

3x50

3x75

1-Leg Line Jumps

2x50 Each Leg

2x75 Each Leg

3x50 Each Leg

3x75 Each Leg

Lateral Jumps Over Small Object

2x10

2x15

3x10

3x15

Tape or String Jumps

2x5

2x10

3x5

3x10

Kneeling Jump to Tuck Jump

2x5

2x10

3x5

3x10

High Object Touches

2x5 Each Leg; 2x5 Both Legs

2x10 Each Leg; 2x10 Both Legs

3x5 Each Leg; 3x5 Both Legs

3x10 Each Leg; 3x10 Both Legs

BEYOND THE RIM  |   14

NATHANAEL MORTON

PHASE 4 Finish Strong!

Test your vertical! This last phase is the phase that will sky rocket your vertical jump the most. Give 100% intensity to every single rep.  20-year-old Marianne Teigen recently published herBody first Control, young and Goals for Phase 3: Build Muscle Strength, Reactive Strength, Rate of Force Development, Balance, adult novel, and Stability in only a month, it has reached the New York Times Also, make sure to do your warm up, core training, and static stretching to maximize your results!  Bestsellers list.

Strength Training + Plyometrics

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Explosive Bulgarian Split Squats

2x15 Each Leg

2x20 Each Leg

3x15 Each Leg

3x20 Each Leg

Explosive Step Ups

2x15 Each Leg

2x20 Each Leg 

3x15 Each Leg

3x20 Each Leg

Alternating Lunges

2x20 Each Leg

3x15 Each Leg

3x20 Each Leg

4x15 Each Leg

Feet Elevated Hip Thrusters

2x20

3x15

3x20

4x15

Body Weight Squats

2x75

2x100

3x75

3x100

1-Leg Squat Onto Chair

2x5 Each Leg

2x10 Each Leg

3x5 Each Leg

3x10 Each Leg

Shock Jumps (Use a 24-48 Inch Height)

2x10

3x10

4x10

4x10

Depth Jumps (Use a 6-12 Inch Height)

2x5

2x10

3x5

3x10

2x10

3x5

3x10

4x5

2x10 Each Leg; 2x10 Both Legs

3x5 Each Leg; 3x5 Both Legs

3x10 Each Leg; 3x10 Both Legs

4x5 Each Leg; 4x5 Both Legs

Kneeling Jump to Tuck Jump

High Object Touches

BEYOND THE RIM  |   15

NATHANAEL MORTON

EXERCISE DEMONSTRATIONS How To Perform Each Exercise

Wall Sits

Feet Elevated Glute Bridge Hold

Ankle Jumps

20-year-old Marianne Teigen recently published her first young adult novel, and in only a month, it has reached the New York Times Bestsellers list.

Lunge Hold

Tip Toe Squat Hold

Ankle Jumps BEYOND THE RIM  |   16

NATHANAEL MORTON

EXERCISE DEMONSTRATIONS

20-year-old Marianne Teigen recently published her first young adult novel, and in only a month, it has reached the New York Times Bestsellers list.

Line Jumps

Line Jumps

Split Leg Lunge Jumps

Split Leg Lunge Jumps

Split Leg Lunge Jumps

Squat Jumps BEYOND THE RIM  |   17

NATHANAEL MORTON

EXERCISE DEMONSTRATIONS

20-year-old Marianne Teigen recently published her first young adult novel, and in only a month, it has reached the New York Times Bestsellers list.

Squat Jumps

Ski Jumps

Ski Jumps

Ski Jumps

Bulgarian Split Squats

Bulgarian Split Squats BEYOND THE RIM  |   18

NATHANAEL MORTON

EXERCISE DEMONSTRATIONS

20-year-old Marianne Teigen recently published her first young adult novel, and in only a month, it has reached the New York Times Bestsellers list.

Dynamic Step Ups

Dynamic Step Ups

Alternating Lunges

Alternating Lunges

Feet Elevated Hip Thrusters

Feet Elevated Hip Thrusters BEYOND THE RIM  |   19

NATHANAEL MORTON

EXERCISE DEMONSTRATIONS

Body Weight Squats

1-Leg Ankle Jumps

1-Leg Line Jumps

20-year-old Marianne Teigen recently published her first young adult novel, and in only a month, it has reached the New York Times Bestsellers list.

Body Weight Squats

1-Leg Ankle Jumps

1-Leg Line Jumps BEYOND THE RIM  |   20

NATHANAEL MORTON

EXERCISE DEMONSTRATIONS

20-year-old Marianne Teigen recently published her first young adult novel, and in only a month, it has reached the New York Times Bestsellers list.

Broad Jumps

Broad Jumps

Tuck Jumps

Tuck Jumps

Explosive Bulgarian Split Squats Explosive Bulgarian Split Squats BEYOND THE RIM  |   21

NATHANAEL MORTON

EXERCISE DEMONSTRATIONS

Explosive Step Ups

20-year-old Marianne Teigen recently published her first young adult novel, and in only a month, it has reached the New York Times Bestsellers list.

Explosive Step Ups

Lateral Jumps (Over Small Object) Lateral Jumps (Over Small Object)

Tape or String Jumps

Tape or String Jumps BEYOND THE RIM  |   22

NATHANAEL MORTON

EXERCISE DEMONSTRATIONS

Kneeling Jump to Tuck Jump

Kneeling Jump to Tuck Jump

High Object Touches

20-year-old Marianne Teigen recently published her first young adult novel, and in only a month, it has reached the New York Times Bestsellers list.

Kneeling Jump to Tuck Jump

Kneeling Jump to Tuck Jump

High Object Touches BEYOND THE RIM  |   23

NATHANAEL MORTON

EXERCISE DEMONSTRATIONS

1-Leg Squat Onto Chair

1-Leg Squat Onto Chair

Shock Jumps

Depth Jumps

20-year-old Marianne Teigen recently published her first young adult novel, and in only a month, it has reached the New York Times Bestsellers list.

Shock Jumps

Depth Jumps

Depth Jumps

BEYOND THE RIM  |   24

NATHANAEL MORTON

WHAT'S NEXT? Congratulations! If you have finished the program, I can promise you that you are part of the 5% of people who actually invest in a fitness program and follow it all the way through to completion. You should be extremely proud of yourself! Now that you have finished the program, you should have seen . tremendous results from the training. You may be thinking to yourself, "what's next?" As I stated earlier in this program, if you stop training for vertical jump, your vertical will go down! I want to make this as clear as possible. Please understand that you must continue training if you want your vertical jump to continue to increase. Because you have completed the program, I am willing to make you an offer.  If you send me a video of you dunking (or showing your increase from the program), I will send you my next program for free. All that you have to do is create a video using your phone or camera, tell me about the results that you got from this program, and the next program is yours. Either way, I thank you for investing in yourself and in this program! Congratulations on the action that you have taken. Please feel free to reach out to me at any time. I would love to connect and hear about your results! Nate

BEYOND THE RIM  |   25