Nathanael Morton: What's up everybody, and welcome to week one, day five of my Vertical Jump
Training Program.
If you are seeing this right now for the first time and you do not have my weight training,
vertical jump program, you can get it for free by going to my Instagram, following me,
tagging three friends on any one of my posts and turning on my post notifications.
What I'm going to do within this video is go through the entire workout.
Week one, day five I'm going to talk to you about all the equipment that you're going
to need.
I'm going to talk to you about all the exercises that you're going to do, I'm going to talk
to you about exactly how to do them, when you should be going fast and explosive to
build your vertical, when you should be going slow and controlled for hypertrophy and stabilization.
Nathanael Morton: I'm going to give you all of the details on how to perform this to best maximize
your vertical jump.
And I'm going to go through the warmup, the actual workout, then the core, and then we'll
finish with the stretching.
So here we go.
The equipment that you are going to need for this workout.
You are going to meet a squat rack.
You're going to need two bands to use on the squat rack for the banded squats, you're going
to need a band to use for the band squats and the band good mornings and the band pull
throughs, then you're going to need some boxes for box jumps.
You will need a hyperextension machine, and if you don't have a hyperextension machine,
then you could do Superman's or alternating Superman's as a replacement exercise for that
exercise, the hyperextensions.
So that's the equipment that you're going to need.
Nathanael Morton: Let's go into the exercises now.
Starting with the warmup, you're going to get on a stationary bike for 10 minutes so
that you can warm up your knees and get ready for the vertical jump.
Then you're going to do five minutes of foam rolling to break up your tissue and make sure
that you are ready for this workout.
Then you're going to go through a quick dynamic warmup, which is jumping jacks, high knees,
butt kicks, squats, good mornings, lunge and twist, one leg Romanian dead lifts, high kicks,
scorpions, iron cross, and glute bridges.
Now listen, if you want to do your own warm up, like you want to go into the gym and play
pickup basketball for your warmup, or if you're a young athlete, I still suggest that you
do a warm up, but you may not need as long of a warmup as somebody like me who's 28 years
old or somebody who's in their 30s or 40s.
Nathanael Morton: So if you're a younger athlete and you want to go through your own warmup,
then you may do so.
Or you could play some pickup basketball.
But this is the warm up that I'm taking you through on my program, but the main point
is just warm up your body.
Makes sure that you break a sweat, make sure that your heart rate is elevated, make sure
that you are ready.
Your muscles and your body is ready to go to perform each exercise.
After the warm up, so we did the bike, we did the foam rolling, we did the dynamic warmup,
then we get into the good stuff.
We get into the weight training.
The first exercise that we do is box squat with bands.
What we're going to do is 10 sets of three reps with 45% of your one rep max.
So on day one you should have calculated your one rep max.
Nathanael Morton: How much weight can you squat for one rep?
What's the most that you can do for one rep?
You're going to take 45% of that number and you are going to do that for 10 sets of three
reps.
Now listen, the very important point that I want you to get about these box squats.
Now, height of the box, make it around 18 inches.
18 inches, that's the magic number for these box squats.
But for these box squats, to get the most out of them and maximize the potential of
your vertical job, you have to be doing the box squats like this, three seconds down,
slow and controlled, even three to five seconds down.
You don't have to count.
Just make sure you are going down slow, pause on the box for a second, and then explode
up as fast as you can.
So this is very important.
Nathanael Morton: Like I said, go down slow, pause for one second and explode up as fast as you
can.
Now when you explode up as fast as you can, that is when you increase your vertical jump.
That is when you work on the tight to be fast twitch muscle fibers that translate over to
an explosive vertical jump.
So make sure you're doing that in the way that I just explained.
10 sets of three reps, 45% of your max.
And the bands that you're going to put on, if you don't have band pegs like I do on my
squat rack, you can loop the bands around, just put them through and then put them up
over the bar.
I'll show you two ways to do that on the screen.
Next exercise is band squats, superset with band good mornings.
You're going to do three sets of 15 reps of the band squats superset with three sets of
10 reps of the band good mornings.
Nathanael Morton: So you're going straight from one to the other.
So after you do three sets... oh, I'm sorry, after you do 15 reps of the band squats, immediately
you do 10 reps of the band good mornings.
And for every exercise during this workout, you're going to be resting for one to two
minutes.
Listen to your body, think about whether or not you think you are ready to go on for that
next set.
If you're sitting there breathing, then you're not ready to go in.
Make sure you are recovered one to two minutes and ready to go back into that next set.
So that's that.
Band squats and band good mornings.
Put it down under your feet, put it up over your head onto your traps and do the band
squats and band good mornings as explosive as you can, as fast as you can.
Nathanael Morton: We are working on those type to be fast twitch muscle fibers.
This is a great exercise for that goes fast as you can for those two exercises.
The next exercise you're going to do is band good mornings.
For the band good mornings, we're doing three sets of 10 reps, once again, one to two minutes
in between.
I'm telling you if you rest any longer than one to two minutes, your workout is going
to end up taking a long time.
We want these workouts to be about 45 minutes to one hour long.
No longer than that.
We don't want to be in the gym for three hours straight.
45 minutes to an hour and then we want to get out of there.
Hit it hard and get out.
Nathanael Morton: So the band pull throughs, wrap your band around the squat rack, around the
railing, whatever you need to, three sets of 10 reps, once again, this exercise is as
explosive as you can.
This is to work on your hip extension.
When you do a vertical jump, you use tons of hip extension.
This transfers directly over to that hip extension portion of the vertical jump.
So as explosive as you can for the band good mornings.
The next one that we're going to do is...
I'm sorry, that was for the band pull throughs.
As explosive as you can.
The next thing we're going to do is a standing box jumps.
So set your boxes up as high as you can.
You want to be jumping as high as you can for these, for three sets of six reps.
Nathanael Morton: Now for these, maybe you're going to take about a two minute rest.
More towards the two minutes so that you can get that because if you're jumping actually
as high as you can after the squats and band squats and band good mornings and band pull
throughs, you're going to be a little bit fatigued, your muscles are going to be tired,
so you might need to lean towards that two minutes of rest.
But the box squats, three to six sets, jumping as high as you possibly can.
Nathanael Morton: The last exercise for the weight training portion are hyperextensions.
Remember to increase your vertical jump, you have to increase the strength in the explosiveness
of your posterior chain.
Also your quads, your core and other muscles in your legs and lower back, but the posterior
chain, which is everything on the back side of you, is going to be extremely important.
And if you increase your strength in your explosiveness in all of those muscles, then
your vertical jump has to increase.
So for hyperextensions, we're doing two sets of 20 reps using body weight.
For this one, you can go fast, but make sure that you have good form.
Nathanael Morton: I would air on the side of going slow until your form is immaculate and then
you could start to go faster because lower back isn't something that you want to be messing
around with having bad form, arching your back, you want to do these with optimal form.
So that's the hyperextensions, two sets of 20 reps with body weight.
Now we move on to your core.
This is self-explanatory.
We have half sit ups for 30 seconds, crunches for 30 seconds, planks for 30 seconds, and
then Superman's for 30 seconds.
Then you're going to repeat that and do that one more time through, so two times total.
For these 30 seconds, if your core isn't strong enough yet to do the 30 seconds all the way
through, so the four exercises, each 30 seconds, that means it's two minutes through before
you take a break and repeat it.
Nathanael Morton: If your core isn't strong enough to go two minutes through, then take 15 seconds
rest between each of these exercises.
So do half sit ups per 30 seconds and then rest for 15 seconds.
Then do crunches for 30 seconds, and then rest for 15 seconds.
Planks for 30 seconds, rest for 15 seconds, Superman's for 30 seconds, rest 15 seconds,
and then repeat all over again.
So if you don't have a strong core, that is what you should do.
And core is self-explanatory.
You guys know how to do crunches and planks and Superman's and all that.
And then after that, do not skip this part.
This is where you can get ahead of other athletes because athletes are phenomenal at skipping
stretching, myself included.
When I was younger, I never stretched until I realized how important it was.
Your vertical jump will be a lot higher if you are looser and more flexible, not crazy
flexible, but more flexible than you are now probably.
Nathanael Morton: Your vertical jump will be higher than if you were tight.
Tight muscles equal a lower vertical jump.
I will say it again.
Tight muscles equal a lower vertical jump.
So don't skip the stretching.
For the stretching, everything's going to be for 60 seconds.
You're going to do the couch stretch, then you're going to switch legs, then you do the
hamstring stretch, and then you switch legs, or if you're going to do a hamstring stretch
where you use both legs, then it's just one set of 60 seconds.
Then you do a quad stretch for 60 seconds, switch legs, Achilles stretch, switch legs,
pigeon stretch, then switch legs, butterfly stretch, which is both legs at the same time,
the frog stretch, which is both legs and then the squat stretch, which is both legs.
So you're going to do each stretch in the vertical jump training program for 60 seconds
each.
Nathanael Morton: These stretches are pretty self explanatory.
You'll learn through doing it what muscles that you should feel while you are stretching,
but the main part that I want you to take away from this is that tight muscles equals
a lower vertical jumps.
So do not skip the stretching.
And ladies and gentlemen, that is it for week one, day five of my weight training vertical
jump workout.
Remember, if you do not have this, you can go over to Instagram right now, follow me
on Instagram, tag three people on any one of my posts, turn on post notifications and
I will send it to you absolutely for free so that you can increase your vertical jump.
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