Nathanael Morton: Ladies and gentlemen, so far I have reviewed
Vert Shock, Vert Code Bodyweight, Nick Briz's Vertical Jump Training program, Flight School,
by The Lost Breed, Boing Vert, Bounce Kit, Fat Don't Fly, Vert Code Elite, Knees Over
Toes Guy's Vertical Jump Training program, and Isaiah Rivera's Vertical Jump Coaching
with THP Strength. Nathanael Morton:
And the prices of all of these programs... Let's see if I can do this on the first try...
Were... Vert Shock was $67. Vert Code Bodyweight was $85. Nick Briz's program was $67. Boing
Vert was $7. Flight School was $29.99. Isaiah Rivera's Coaching was $89 a month, at least
the option that I chose. Vert Code Elite was $267 for lifetime access. Overtime Athletes
was $134. Knees Over Toes Guy was $50 a month and Bounce Kit was $77.
Nathanael Morton: Today I'll be reviewing Jump Attack by Tim
Grover, who was the trainer of Michael Jordan, Kobe Bryant, Dwyane Wade, Charles Barkley,
tons of the greatest players of all time, tons of the greatest players who've gone through
the league. This is their trainer and he has a book teaching you how to jump higher. Jump
Attack by Tim Grover, the formula for explosive athletic performance, jumping higher and training
like the pros. So this is actually a book. I actually have this book. I already have
the book Jump Attack by Tim Grover. This is actually one of the first books that I ever
read when I was trying to increase my vertical jump. This and the Vertical Jump Development
Bible, which is also very good. So I'm not going to look through the physical book. I
actually have the PDF on my phone, so I am going to go through this.
Nathanael Morton: Within this book, you actually get a lot of
information. He talks about the Relentless pursuit of explosiveness, the Jump Attack
formula for flight, rules for Relentless Training, Jump Attack question and answer, the most
frequently asked questions. Then he gets into the Jump Attack workout, and there are three
phases: fire, force and flight. And then there's more chapters after that: Jump Attack Fuel,
The Trainer's Room and The Results. And then the maintenance phase, which you should never
maintain. Always try to be getting more. And what I'm going to do is just get straight
into the program. I just wanted you to know there is more in this book for you to read,
but I'm going to jump right into it because I don't want this video to be any longer than
15 minutes. Nathanael Morton:
Jump Attack, phase one: fire. The first phase of this program got it's name for two reasons.
Number one, we're preparing your muscles to fire and two, these exercises will make them
feel like they're on fire. This phase is three weeks and it's going to be very good for beginners.
It's going to be building the base, giving us the foundation for the next two phases.
So let's get into it. Nathanael Morton:
He has upper body as well as lower body. So day one is Relentless Legs. Day two is Relentless
Total Body. Everything is Relentless. He has a book called Relentless, which I actually
have that too, but I think I gave that to a young athlete. But I will link both of these
books down below in the description if you want to get them. But the point is, if you
want to be the best of the best, if you want to be the G.O.A.T, if you want to be the Kobe
Bryant, the Michael Jordan, you got to be relentless and take relentless action towards
your goals. Nathanael Morton:
So here we go. Day three is rest and recovery. Day four is Relentless Legs. Day five, Relentless
Total Body. Day six and day seven, rest and recovery. Then you got week two, which is
the same thing. Week three is the same thing. And then week four is a complete recovery
week. That's something we don't see very often. Nathanael Morton:
Sequence one, which for him sequence just means a superset or a tri-set or a giant set.
So a superset is two exercises back to back. A tri- set is three exercises back to back
to back. And then a giant set is four or more exercises back to back to back to back. Also
called a circuit. We got some fire hydrants, which is hip mobility. Then we got some isometrics.
Then we got to hip flexor stretch. And then that is your tri-set number one, or your superset
number one, whatever you want to call it, you do those exercises back to back to back.
Nathanael Morton: And he tells you, week one, do 60 seconds
for the isometric. Week two, do 90 seconds. Week three, do 120 seconds. And then week
four, obviously, we are resting and recovering that entire week. Do you agree with that?
Nathanael Morton: And I do want you to know that this book is
a little bit or a lot a bit outdated. So there's no exercise demonstrations. There are literally
just pictures and words describing what you should be doing. I wish there were videos
that we could see, but that's okay. It's Tim Grover.
Nathanael Morton: Sequence two, we got some fire hydrants. Then
we got some lunge holds. Then we've got some lunge pumps and then we have a hip flexor
stretch. So some more hip mobility, some more isometrics and we got some pumps. And then
we got a hip flexor stretch to finish it at the end.
Nathanael Morton: Sequence three is very similar, fire hydrants,
elevated Bulgarian lunge hold, elevated Bulgarian lunge pump, and then a hip flexor stretch.
So he's very big on the hip flexor stretch. Nathanael Morton:
Sequence four, we get some fire hydrants. So you also notice that he's very big on fire
hydrants, very big on hip mobility. He actually states in here that tight hips equal less
athleticism. He says that tight hips equal less athleticism. So if you want to a hip
mobility routine, I will link that down below in the description. I have made a hip mobility
routine that can loosen your hips and make you more athletic and less tight. Then we
got a straight leg deadlift hold. Then we got a straight leg deadlift pump, which is...
I've never even heard of that aside from when I read this when I was 12.
Nathanael Morton: Sequence five is fire hydrants. So we got
some upper body. Then we got a calf stretch. And that is it for days one and four of weeks
one, two and three. Let's get into days two and five.
Nathanael Morton: We got to a pushup hold. Then we got to pull-up
hold, then we got an overhead hold, then a bicep hold, so these are upper body isometrics,
which are also going to be very good. Your body loves isometrics. Your tendons love isometrics.
Your tendons love eccentrics. It's the concentric, the fast movement, that your body and your
tendons do not like, but that's what makes you jump higher. So you need to teach it to
do isometrics first, then eccentrics so that it is prepared for those fast, concentric
movements. Then we got a frog plank hold and a side plank hold, so we got some core in
there. Nathanael Morton:
Moving on to phase two. So yes guys, that was it for phase one. It's a little bit cookie
cutter. You're not going to jump much higher by doing those exercises. I will tell you
right now, but your body's going to love you. Your tendons are going to love you. You're
going to build that foundation at first, then we're going to get into the force and then
we're going to get into the... I can't remember what the third one is, but we need that fire
phase to get into the force phase and then the last phase.
Nathanael Morton: The phase two schedule is very similar to
the phase one schedule, except now instead of Relentless Legs, we have Power Legs. So
day one and day four are Power Legs. Day two and day five are Power Total Body. Day three,
six and seven are rest and recovery. And all of week eight, the last week of phase two,
is rest and recovery. Nathanael Morton:
Days one and four, we have glute bridges. Then we have sitting squats, where you hold
for 30 seconds, then immediately do 10 reps. And then week six, hold for 20 seconds, immediately
do 10 reps and then hold for 10 seconds, immediately do 10 reps. So those are the sitting squats.
And we got lunge butt kickers. Then we got a hip flexor stretch. So that's sequence six.
Nathanael Morton: Sequence seven we have glute bridges, so notice
that we are no longer doing the fire hydrants. We aren't doing the hip mobility before each
workout. We're doing glute activation before each workout. So we got glute bridges. Then
we got reverse lunges. Then we got some plyometrics, so tuck jumps. So it went isometrics, now
we are getting into our plyometrics. We didn't do any of that in the first phase. So we got
tuck jumps and then we got a hip flexor stretch. Nathanael Morton:
Sequence eight, we got some glute activation, some burpee deadlifts. We have seated box
jumps, something that I love, but I don't do nearly as much as I would like to. They
are very fun and it's rapid force production. I love seated box jumps. Then we've got a
hip flexor stretch. Nathanael Morton:
Sequence nine, we got some glutes. Then we got straight leg deadlifts, but check it out.
You hold for 30 seconds, so it's an isometric. And then you actually do your reps and you
add the eccentric and the concentric. So you're holding it in an iso then you're actually
doing 10 reps of the exercise. Nathanael Morton:
Moving into days two and five, Power Total Body. So now we have upper body isometrics
and then the full rep. So we have pushup hold and then you do 10 reps. Pull-up hold, and
then you do 10 reps. So that's kind of hard. In week seven, you are holding a pull-up for
90 seconds. 90 seconds. That's not easy. Then you are immediately doing 10 reps. Can you
do that? Because I don't even know if I could do that. Hold it for 90 seconds, then hit
10 reps? I'm not sure. Let's try it. Nathanael Morton:
See guys, I'm telling you. I am telling you. That is not easy. I don't hold pull-up holds
all the time, but I'm not a weak guy. And I got one minute and 20 seconds. I couldn't
even hold the full 90 seconds. I couldn't hold one minute and 30 seconds, let alone
right now do 10 pull-ups immediately afterwards with my noodle arms.
Nathanael Morton: Then we got a overhead hold, we got a bicep
hold, we got a tricep hold and then we got some core. And ladies and gentlemen, finally,
what you've all been waiting for, phase three: Flight, where we do attack depth jumps. By
now you understand that we've been laying the foundation for the hardest work, training
your body in a very specific way. You're now ready for Flight. Let's go. Here's the phase
three schedule: we've got Explosive Legs, Explosive Total Body, rest and recovery, Explosive
Legs, Explosive Total Body, rest and recovery, rest and recovery and we have 12 week, that's
always a full week of recovery. Nathanael Morton:
Sequence 11, we have fire hydrants/bridge walkout combo, which is going to be some hamstrings.
Then we have deadlift, max reps for 30 seconds. I can name 4,673 things that are wrong with
that statement. What weight do I use? I guess I would just use a weight that is light enough
that I could continue for 30 seconds because of weak tendons, we have max reps for 20 seconds,
so you could then go heavier and only do 20 seconds less time. Then week 11, max reps
for 15 seconds. So I guess it makes sense. I've just never seen it set up like that,
but you would get heavier and heavier and heavier and you would do less and less and
less time. So you would increase the intensity, but you would lower the volume.
Nathanael Morton: Sequence 12 is similar, but now we got fire
hydrant/bridge walkout combo. And then we got squats, max reps, 30 seconds. And then
week 10, max reps, 20 seconds. Week 11, max reps for 15 seconds. So increasing the weight,
decreasing the time. Then we have a back roll tuck jump. So this is when you roll on your
back and then you roll forward and then stand up and do a tuck jump. So this is good because
you're standing up from the floor. You're using your momentum to stand up from the floor,
which is already strengthened in your legs, and then you're doing a jump on top of that,
which is an explosive plyometric. Then we do the hip flexor stretch.
Nathanael Morton: Sequence 13, instead of squats we've got elevated
Bulgarian lunges, and instead of tuck jumps or back roll tuck jumps, we got Bronco kick
tuck jumps. Nathanael Morton:
Sequence 14, we got some straight leg deadlifts. So you have straight leg deadlifts, you have
deadlifts and then you have squats and Bulgarian split squats, so you got two exercises that
are quad dominant and then two exercises that are posterior chain hamstring and glute dominant.
So this is pretty good actually. Nathanael Morton:
And then we have Attack depth jumps, which is essentially a kneeling jump to your feet
and then a box jump. And then for Explosive Total Body days two and five, we got some
clapping pushups. We got some pull-ups, we got some cleans to an overhead press. So that's
going to be a good move right there. And then bicep curls and then we got some core.
Nathanael Morton: Let me just tell you what I think about this
program as a whole. This book is a little bit outdated, so it's not to say the program's
outdated, but the book is a little bit outdated. You're not going to get any exercise demonstrations
of somebody actually showing you what to do. You're going to have to look at a picture
and read the words and try to put it in your mind what you think you are actually supposed
to do. But the program is actually good. He gives you the base foundation. It's called
the Fire Foundation. It's called fire, because if you've ever done my bodyweight program,
where I give you some isometrics in the beginning, if you're doing a lunge hold for two minutes
straight, it's going to burn. That's why it's called the Fire phase. He has a lot of isometrics
in there, teaching our tendons to get ready for the next phase, which is Force and then
the last phase, which is Flight, where you're actually doing your jumping. So it is a good
program. It is 100% going to help you increase your vertical jump.
Nathanael Morton: I do think that it is missing some things.
A lot of these programs don't allow you to do any plyometrics in the beginning phases.
I think that it is more beneficial if you do jump rope or ankle bounces or some shock
jumps. I think it is more beneficial if you do those beginner, low-level plyometrics,
then if you don't do those plyometrics. You will prepare yourself more for the rest of
the program if you do some low-level plyometrics before you get into medium and high-level
plyometrics. So before we get into the Attack depth jumps, we never did any ankle bounces
or shock pause jumps or shock jumps. Nathanael Morton:
Once again, this is Tim Grover. Tim Grover knows what he's doing, but this is a little
bit cookie cutter. And I do think that if he added some things or if you added some
things, like some sprints, like some jumps technique... There was no jump technique in
this... I think you could get a lot more results if you did some low-level plyometrics in the
beginning, the first phase, before you did your isometrics and then if you added some
more intense plyometrics at the end. I don't think tuck jumps are the absolute best plyometric
that you can be doing to increase your vertical jump.
Nathanael Morton: But like I said, this is a good program, but
I think it is a little bit outdated or at least the book is a little bit outdated. And
I think that it is missing quite a bit of stuff. But Tim Grover is still the G.O.A.T.
He obviously knows much more than I do, but if I were you, or if I myself was going to
choose a program, I would not choose Tim Grover's Jump Attack. He uses plyos and weights, so
that's a really good thing, but I would choose another program that uses plyos and uses weights,
like a Vert Code Elite or a THP Strength or an Overtime Athletes or even a Knees Over
Toes Guy, if you have a little bit of pain. Or my program, which you can get with the
link down below. But there's a lot of other options, a lot of better options, I think.
I know I'm going to get bashed for this, but I think there's a lot of better options out
there than Tim Grover's Jump Attack. That's just my opinion. I'll see you guys in the
next video.