Nathanael Morton: Ladies and gentlemen, welcome to another video.
My name is Nathanael Morton, and I am a strength and conditioning coach who specializes in
vertical jump training.
And recently I posted on my YouTube Channel, a community poll that said, "Which video should
I post next?"
And you guys said that you wanted to see three plyometrics that I do before every weight
training session.
And I thought to myself, I want to over-deliver.
Not only am I going to teach you guys the three plyometrics that I do before every weight
training session, I'm going to teach you all of the plyometrics that I do throughout the
course of a week.
And I'm going to teach you why I do plyometrics every single day.
Nathanael Morton: Now, before everybody out there has a heart
attack and comments in the Comment section, you can't do plyos every day.
Realize that there are low-level plyos, and there are high-level plyos.
If you do high-level plyometrics every single day: depth jumps, sprints, power skips, donk
sessions, of course, that is going to be too much load on your tendons and on your body,
and that is going to cause over-training.
But if you do low-level plyometrics, think about if you did jump rope every day for one
minute.
That's not going to overload your tendons.
That's not going to cause patella tendonitis or patella tendinopathy, or jumper's knee,
it's actually going to progress, probably help you.
It's going to make your tendons more elastic and more springy, and it is probably going
to increase your vertical jump.
Nathanael Morton: So, let's get started.
This is my it's schedule.
Monday, Tuesday, Wednesday, Thursday, Friday, Saturday, and Sunday.
I do high-level plyos on Monday, Wednesday, and Friday, with my lower body workouts before
my weight training sessions, and then I do low level pliers, Tuesday, Thursday, Saturday,
and Sunday.
Then I do upper body on Tuesday, Thursday, and Saturday as well.
The high-evel plyometrics that I do are: jump sessions once per week working on my right
foot approach, my left foot approach, my right left two-foot approach, and my left right
two-foot approach.
And I do an extra set on my two worst approaches, which will be, for me, my right foot and my
left right two-foot approach.
So, jump sessions.
I do backwards sprints, power skips and sprints.
And those are the three that I do before every lower-body weight training session.
Nathanael Morton: So, Monday, Wednesday, and Friday, before
my lower body, I do backwards sprints, I do power skips, and I do forward sprints.
Three sets each before every weight training session.
And that fires up my central nervous system, it works on rate of force development, power,
production, force production.
But, I do it mainly to fire up my CNS, my central nervous system, so that I can get
into the weights and kill my weight training session.
So, we have jump sessions, we have backward sprints, power skips, and sprints.
I do depth jumps, but I only do that once a week.
And I actually don't do that all year round.
I have a video coming with knees over toes guy, it's our second collaboration, and depth
jumps is in there so I'll explain more there.
But, you don't want to do depth jumps all year round.
It's taxing on your central nervous system.
It's something that you want to utilize as a tool when you are trying to peak your vertical
jump.
Nathanael Morton: So, we got depth jumps, then I do repeated
squat jumps and I do bounding.
Those are the seven high-level plyometrics that I do.
I might do some here or there, but these are consistent in my training.
I might do some box jumps for fun, some ski jumps, and some other plyometrics, but those
are the seven that I do that are high-level plyometrics.
Nathanael Morton: The low-level plyometrics that I do, and this
is why I say that I do plyometrics every day because when I'm not doing high-level plyometrics,
I'm doing low-level plyometrics on my off days before I get into my upper body sessions.
Nathanael Morton: So, low-level plyos on Tuesday, Thursday,
Saturday, and Sunday.
And the low-level plyos that I do are some very light backwards jogging, very light skipping,
and then very light forwards running.
Then I get into ankle bounces, and I do three sets of 25 reps of baby ankle bounces.
These aren't normal ankle bounces.
These aren't high-level pogo jumps.
These are very low level.
All we're trying to do is work our Achilles, work our tendons, and get them more springy
and more elastic.
We want ground contact every single day.
And I'm going to tell you who shouldn't be doing this.
I'm telling you who shouldn't be doing these plyos every single day in a second.
Nathanael Morton: So, three sets of 25, four ankle jumps, then
I do three sets of 25 of baby lateral line jumps.
Then I do three sets of 25 forward and backwards line jumps.
Then I do three sets of five baby squat jumps, and three sets of five baby ski jumps.
And the only difference between a baby squat jump and a squat jump is it's a low-level
plyo.
You're not jumping as high as you can.
You're jumping very low, that's why I just call it a baby squat jump.
Nathanael Morton: Now, let's talk about who should not be doing
this every single day.
There are two populations of athletes who should not do plyometrics every single day
the way that I do it.
And those populations are: number one, athletes who are in season; and number two, athletes
who are in pain.
Number one, athletes in season.
If you are in season in basketball season, you are already doing drills practices five,
six days a week.
You are already getting tons of ground contacts through your practices and through your games.
So you don't need the low-level plyos on Tuesday, Thursday, Saturday, Sunday the way that someone
like me would.
I'm a physical education teacher, and we're virtual right now/strength and conditioning
coach/YouTuber.
So, I am home all day.
Most of my work is on the computer, I'm sitting around all day.
I don't get the same ground contacts that you do if you are a high school or college
basketball player.
So I need those additional low-level plyos to make my Achilles in my tendons springy.
Nathanael Morton: Number two, athletes who are in pain.
If you have patella tendinopathy or Achilles tendinopathy, or you have an overuse injury,
any overuse injury, doing plyos every day is just going to be more overuse, and it's
going to make you worse.
So you shouldn't do this if you have an injury.
If you don't feel 100%, don't do this.
And, here's another thing.
Don't just go out and start following this schedule right from the jump, unless you've
been doing plyometrics up until this point.
If you haven't been doing plyos consistently for the past month, don't follow this, don't
do it every day.
Load it slowly.
Use load management, start to do it, maybe do baby plyos every day.
Then start to get into higher-level plyos once a week.
Then get into high-level plyos twice per week.
Then, finally, get into high-level plyos three times per week.
Nathanael Morton: But if you are not currently doing high-level
plyometrics, don't go out and start doing high-level plyometrics three times per week,
that's jumps, jump sessions, repeated squat jumps, sprints, power skips, this stuff is
just going to hurt you.
Hurt your tendons, it's not going to make you more springy.
It's going to make you stay on the floor like you got some concrete feet.
Nathanael Morton: So guys, there you go.
I gave you the high-level plyos that I do.
I gave you the low-level plyos that I do.
I gave you which days of the week I do each of those.
I can't go and give you every rep of every set of every progression.
There's just way too much.
If you want that, then sign up for my $20 a month-access to my membership programs.
You get all of my programs, my knee strength program, my upper body for athletes, my vertical
jump training programs, all of my programs for $20 a month, plus coaching from me.
I will coach you through a customized program to take your vertical jump through the roof.
And I have in-season training programs.
Nathanael Morton: If $20 a month is too much, then you can comment,
jump down below in the Comment section, and I will send you a free body weight, vertical
jump training program, you can follow that and increase your vertical jump.
Nathanael Morton: Anyways.
I'll see you guys next time.
Like this video, subscribe to the channel, click the bell, so that you never miss another
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I'll see you guys in the next video.
Speaker 2: (singing).