Nathanael M.: What's up everybody and welcome to week three day one of my weight training
vertical jump program. If you do not already have my weight training vertical jump program,
you can get it for free by going to my Instagram, following me @NathanaelMortonn, tagging three
people on any one of my posts and turning on my post notifications. You can also get
a free body weight vertical jump program by liking this video and commenting "Jump", J
U M P, down below in the comment section of this video. All right, let's get into it.
What I'm going to do within this video is I'm going to explain week three day one of
my weight training vertical jump program. I'll go through the warmup, the weight training,
the core and the stretching. I will explain each exercise to you and how you should be
doing each exercise to best maximize your vertical jump.
Nathanael M.: I'll teach you when you should be going fast and explosive to build your
speed, your explosiveness, your velocity, and then I'll teach you when you should be
going slow and controlled for stability and hypertrophy. And remember guys, the main thing
that we want to do here is increase our power because vertical jump is nothing more than
a test of power. So, the way that we increase our power, is to increase the strength in
the speed of all of the muscles of our legs, our hamstrings, our quads, our calves, our
glutes, our lower back, our posterior chain, and our core. So if we get stronger and we
get faster and more explosive in all of those areas, we therefore increase our power and
therefore, force our vertical jump to get higher. Okay, so here we go. First we're going
to do the warmup. And as always you can do your own warmup if you want to.
Nathanael M.: If you want to go play one or two pickup games of basketball, you can do
that. But for my warmup, what I like to do is get on a stationary bike for 10 minutes
or an exercise by 10 minutes, and I like to do that because it warms up my knees and gets
the blood flowing specifically to the lower part of my body. After the stationary bike,
I like to do foam rolling for five minutes, foam rolling my it band, my quads, my hamstrings,
my glutes, my calves, and my lower back. So all of the muscles of your legs and your lower
back. Make sure that you foam roll and you will be ready to go for the weight training
portion. Then, we do a dynamic warmup. And for a warmup, if you're going to do your own
warm up, make sure that you cover the three essentials of a warmup.
Nathanael M.: Number one, has to get your heart rate elevated. Number two, you have
to break a sweat, and number three, you have to get the blood flowing to all of your body,
especially your lower body for this workout. Okay, so for the dynamic warmup, for my warmup,
you're going to do jumping jacks for 30 seconds, high knees, butt kicks, squats, good mornings,
lunge and twist one leg, Romanian dead-lifts, high kicks, scorpions, iron cross, and bucks,
all for 30 seconds. Okay, and that's going to be my dynamic warmup. That will get your
heart rate elevated, that should get you breaking a sweat and that'll get the blood flowing
to your, your body and that will get you moving in all the various ranges of motion that you
need for this workout. Okay. Then, jumping into the fun stuff, the weight training. What
you're going to do first is box squat and you're going to have six sets of box squat.
Nathanael M.: The first is 30 percent of your one rep max for 10 reps. Second set is 47
percent of your one rep max per eight reps. Sets three, four, and five are 60 percent
of your one rep max for five reps and then set six it's 47 percent for twelve reps. Now
, in the first workout of this program, you should have taken your one rep max, you should
have calculated that in the way that you find the percentage of the weight that you're supposed
to use for these is by taking your one rep max. For myself, it is 365 pounds. So the
most that I can box squat is 365 pounds for one rep. So what I'm going to do is for set
number one, I'm going to type into my phone, into the calculator, 365 times 0.3 for 30
percent and I'm going to do whatever that number is. That is the weight that I use for
10 reps and that's set one.
Nathanael M.: Then for set two, I would type 365 times 0.47 for 47 percent. I would do
that number for eight reps. Okay, and so on. Now for these, for the box that you want to
use, make sure your box is 12 inches to 24 inches and 18 inches is the magic number.
Now I always get the question, do I have to do box squats? You do not have to do box squats,
but make sure that you do your squats, whether they are box squats or normal back squats,
in this order. Down slow for three seconds, eccentric portion down one Mississippi, two
Mississippi, three Mississippi, touch your butt on the box and then explode up as fast
as you can. So for the first set you got 10 reps going slow and controlled, pause, explode
up, slow and controlled, pause, explode up. Okay. That is how you should do the squats,
whether they are box squats or regular back squats.
Nathanael M.: That is how you should perform these squats to best maximize your vertical
jump to get you strong and fast, therefore, getting you more powerful, therefore forcing
your vertical jump to increase. Okay, so that is the box squat. Next we have band squats
superset with band good mornings and once again, as I say in every single video, everything
is linked down below in the description for you. So if you don't have a foam roller, if
you don't have resistance bands, if you don't have a mini band, you can get them by going
to the link in the description, clicking that link, it'll take you to Amazon and you can
get the same exact foam roller and bands and mini bands that I personally use for all of
my workouts. Okay. So band squats, superset with band good mornings. What you're going
to do is put the band down under your feet, up over your head and onto your traps.
Nathanael M.: You're going to do band squats for 15 reps as fast as you possibly can. Okay.
These are as fast and explosive as you can because we are working on the speed, the explosiveness,
building that rate of force development, therefore increasing our vertical jump. Immediately
after you do 15 band squats, immediately you're going to do 10 band good mornings, also as
fast as you possibly can. Then you rest for about one to two minutes and then you repeat
that for two sets. For our rest periods, one to two minutes is what you should be resting
for each of these exercises. If you rest any longer than that, your workouts going to take
a long time. And what you want to do is get in, hit it hard, and then get out. Okay. So
box squats, slow down, pause, explode, band squats, and band good mornings as explosive
as possible.
Nathanael M.: Okay. Now we have lateral step ups. These are in the family of dynamic step-ups,
in the family of explosive step ups. But for these, you're going to turn to the side, you're
going to step up laterally, and you have three sets of eight reps each leg. If I were you,
if you have never done these before, you should use body weight because as I say in almost
every video, your knees, the tendons in your knees, the way to get jumper's knee and patellar
tendonitis is to progressive overload too quickly. Using too much weight too fast will
hurt your knees in the long run, because your muscles may be strong enough to do this weight,
but your tendons can only catch up about three to four weeks after your muscles have done
that load. So, to make it simple, it takes about three to four times longer for your
tendons to adapt to a stimulus than it does for your muscles.
Nathanael M.: So your muscles might be getting stronger and stronger and stronger, but your
tendons may be lagging behind. And if you're starting off with 40 pound dumbbells for these,
you've never done them before, and then you go hit it again with 50 pound dumbbells, then
you go hit it again with 60 pound dumbbells, your tendons are going to be screaming, and
that is how you eventually get overstraining, patellar tendinitis and jumper's knee. So
make sure to progressive overload very slowly. Use body weight if you need to, then use five
pounds the next time and use 10 pounds the next time. Then use 10 pounds again and use
15 pounds. Okay. So go up very slowly and you'll be fine, okay. For those, you're going
to do those with good form, as explosive as you can, but make sure you are using all of
the muscles of the leg that is working without assistance from the other leg.
Nathanael M.: Moving on, we have one leg Romanian deadlifts. For these, you're going to be going
slow and controlled, focusing on your hamstrings on the way down, and then focusing on your
glute. Whichever leg you're standing on, focused on that butt cheek, that glute, to bring you
back up. So focused on your hamstrings on the way down, slow and control. Focus on your
glutes on the way back up, slow and control. And for those, if you want to hold a dumbbell
on the opposite hand, you can. If you want to hold two dumbbells, you can, but make sure
that you progressive overload slowly and listen for your tendons adapting three to four times
slower than your muscles. That is mainly for muscles that use the quads. So for your glutes
and your hamstrings, you can progressive overload more quickly than you can with exercises for
the quads and for knee extension, cause that's what gets overloaded quicker. The hamstrings
and the glutes, you get pretty much overload. If your muscles can do it, your tendons will
be okay.
Nathanael M.: You're going to do that for three sets of eight reps, each leg, about
60 seconds rest in between. Then you're going to move on and you're going to do monster
walks, half moonwalks and lateral shuffles. For the monster walks, you have three sets
of 10 steps forward. And then backward half moons, you have three sets of 10 steps forward
and backwards. And then lateral shuffles, you have three sets of 10 steps each direction.
So the mini band that I use is linked down below in the description, or you can get your
own mini band or you can get your resistance band folded in half and put it around your
legs. The main things for these is that you go slow and controlled focusing on your glute
medius on the side of your butt. Make sure that for the monster walks, you don't just
do steps forward, one, two, three, four.
Nathanael M.: You do one step forward and then you meet it with your other foot. Another
step forward, meet it with your other foot, so that way, you'll be getting more strength
and more use out of your glutes for that exercise. For the half moonwalks, the technique is kind
of tough to get, but if you just remind yourself to start with your feet spread apart, sweep
in, and end apart. So start apart, sweep in and apart, sweep in and apart, sweep in and
apart. That is how you do the half moonwalks. Okay. Then lateral shuffles, those are pretty
much everybody can get those lateral shuffles, 10 steps one direction and 10 steps the other
direction. The last exercise that we have, are reverse hyper extensions. We have two
sets of 20 reps. For this, you're going to get in a hip hyper extension machine the opposite
direction with your legs sticking out, you're going to swing your legs up in the air, focusing
on your lower back.
Nathanael M.: For these, I would go slow and control. Once you have the form, then you
can start going faster on the way up and slower as you lower your legs down. So slow and controlled
as you lower your legs down, and fast on the way up, if you have good form. Okay. If you,
have a weak lower back, I would go slow and controlled on the, on all of the reps. Okay.
And then two sets of 20 reps for that. Then we move into the core. For the core, as always,
we have four exercises, 30 seconds each and then you repeat, so two times through. We
have alternating Pikes for 30 seconds, suitcase crunches for 30 seconds, planks for 30 seconds,
and then Superman for 30 seconds. So if you can do 30 seconds for each of these all in
a row, so immediately going from one exercise to the other, then that is great.
Nathanael M.: If you cannot do that, if your form is going to be falling apart and lagging,
then take 15 to 30 seconds rest. In between each one of these add exercises or core exercises.
After the core, we have stretching for the stretching. We're going to do each stretch
for 60 seconds. We have the couch stretch, then you do the other leg, so make sure you
do both legs for all of these. Couch stretch, then we have the hamstring stretch. Then we
have the quad stretch. Then we have the Achilles stretch. Then we have the pigeon stretch.
Then we have the butterfly stretch, and then the frog stretch, and then we end with the
squat stretch. All of these are first 60 seconds. Now, as I say in each video, remember the
main thing was stretching, is that tight muscles equal less athleticism. The tighter your muscles,
especially the tighter your hips, the less athletic that you will be.
Nathanael M.: So this stretching routine here is meant to loosen your hips and loosen all
the muscles of your legs and your lower back and your glutes so that you are more athletic,
therefore, increasing your vertical jump more than someone who does not stretch. So this
is a way that you can get ahead of people who skip their stretching, because let's face
it, if you want to go to the NBA, if you want to be a professional Olympic volleyball player,
whatever you want to do, whatever sport you want you play or you want to do, there are
millions of other people who want that same thing. So you have to think to yourself what
is going to separate you from the rest of those kids who want the same exact thing that
you want. Now, you are already separating yourself because not, many of them are doing
a vertical jump program trying to improve themselves, but you can also separate yourself
by doing a proper warmup and then by doing the proper stretching.
Nathanael M.: You can also separate yourself by reading books that relate to your sport
and reading books that relate to you eating better. By the way, down below in the description,
I have a list of top 10 books athletes should read to succeed. You could check out any of
those books that will help you separate from the rest of the people who want the same thing
you want. Working on your skills, working harder, working smarter, and working longer
hours on your skill will make you better, will separate you from everyone else who wants
the same exact thing that you want. So make sure you are taking those steps. All right,
so guys, that is it. That's it for week three, day one, of my weight training program. Remember,
if you do not have my weight training program, you can get it for free by going to my Instagram,
following me @NathanaelMortonn, commenting or tagging three people on any one of my posts.
Nathanael M.: I'm turning on my post notifications. If you also want a free body weight program,
you can get it by liking this video and commenting jump, J U M P, down below in the comment section
of this video. And as always, remember that action is everything. Knowledge is not power.
It is only potential power, until you take action on what you know. The only way that
you know something, is to take what you know, take what you've learned today in this video
and create a result from it in your life. The only way that you know something, is to
take what you know and create a result from it in your life. So take what you've learned
today, create a result, which will be a higher vertical jump in your own life, making you
a better athlete, separating you from all those other people who want the same thing
that you want for. All right guys. Good luck with this. Give it everything you have and
I will see you guys in the next video