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Increase Your Vertical
Increase Your Vertical
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
5 6 10
THE SCIENCE: How To NUTRITION 101: Learn What To SUMMARY: How To Get The
Increase Your Vertical Jump Eat, What Not To Eat, and More 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
16
EXERCISE DEMONSTRATIONS
How To Perform Each Exercise
Your Training Starts Here!
INJURY DISCLAIMER
"Take care of your body. It's the only place you have to live."
ithin this vertical jump During this program, there exists The author of this manual, the
training program, you will be the possibility of abnormal blood contributors, and the distributors
performing body weight exercises pressure, increased heart rate, of this program accept no
that work the muscles of the legs, dizziness, fainting, joint, bone, or responsibility for any injury,
back, and core. Training intensity ligament damage, and in rare damage, or death due to training
and difficulty begin at a moderate cases, heart attack, stroke, or with this protocol. If any questions
to low level and increase to a death. remain, please contact a qualified
higher level throughout the expert prior to the start of this
program. You should undergo a complete vertical jump training program.
physical examination by a
If at any time during the program qualified physician prior to the
you begin to experience signs of start of this program. You should
excessive pain, fatigue, or inform the physician of the
dizziness, you should stop the training protocol that you are
training session immediately. It is about to begin, and ask to be
important for you to know that released to participate in this and
you may stop the program or any other training that you may be
refuse to perform any of the doing.
suggested exercises at any time.
INTRODUCTION
"Is it possible for me to increase my vertical jump without lifting weights?"
By following
through and giving
your absolute best
effort, you will see
results within the
first week of
training.
THE SCIENCE
1 2 3
In order to increase your vertical The second thing you must do to Vertical Jump is nothing more than
jump, you essentially must increase your vertical jump is a test of power. The way that we
increase your strength so that you increase your speed of increase our power is by
can apply more force into the movement. We can accomplish increasing our maximum strength
ground and get an equal and this by doing specific explosive and our speed of movement. As I
opposite reaction into the air. The body weight exercises, jumps, just explained, this program will
more force that you can press into and plyometrics. This program is help you do both of those things.
the ground, the higher you will complete with the perfect What I need from you now, is
jump. Within this program you will number of sets, reps, and 100% effort and intensity with
be using body weight exercises exercises to increase your speed every single rep. You get in what
that will help you do exactly that. of movement as much as you put out. That's life. By giving
By completing this program, you possible, therefore increasing every ounce of your energy to
will increase the strength of your your vertical jump. every single rep, you will end this
legs, core, and lower back, training program bigger, stronger,
therefore increasing the height of faster, and more powerful than
your vertical jump. ever before.
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.
hen it comes to nutrition, there is Within this program, I will give you If you do happen to miss a day, do
so much contradicting information this answer through a series of not fear. Simply get back to the
and so many different opinions practical and actionable principles plan and begin applying the
out there that it becomes and strategies that you can apply nutrition principles again the
confusing where to even start. to your nutrition plan right now. If following day. As the great Navy
From how much protein you you apply these principles to your Seal leader and commander Jocko
should be consuming daily, to nutrition plan, you will quickly Willink would say, "What do you
whether or not fats are good or become a bigger, stronger, faster, do when you diverge from the
bad for you, to which specific and more explosive athlete, and path? You get back on the path!"
foods you should be eating daily, your vertical jump will increase Plain and simple. Follow the plan
information is often misconstrued significantly more than if you do with the best of your ability. If you
and also very misguided, leaving not apply these principles and mess up, get back on the path as
you with a head full of knowledge strategies. quickly as possible.
but no clear direction to take.
I also want you to know that these
The question that I am often principles and strategies must
asked, in a variety of different become habits, meaning that you
ways and from many different must follow them strictly and
angles, is, "what should I do to consistently every single day to
maximize my potential as an maximize your results and get the
athlete?" most out of your abilities.
PRINCIPLE 1 PRINCIPLE 2 PRINCIPLE 3
"If you don't eat according to your goals, don't expect to reach them."
In order to reach your full potential as Down below I have presented a list of I often hear athletes say, "I'm too skinny and I
an athlete, you must stay hydrated foods and drinks that you should avoid. can't build muscle", or the opposite, "I'm
and drink lots of water. For the The question often arises, "You mean I having a hard time losing weight. How do I
average person, the recommendation can't ever eat those foods again?" No. You get lean?" These answers are extremely
is that they drink half of their body don't have to avoid those foods to the complex and are probably very unique to you
weight in ounces of water (For point where you never eat them again. I and your nutrition/exercise plan.
example: If you weigh 200lbs, then you enjoy some of those foods (especially However, the universal law when it comes to
should drink 100 ounces of water per donuts) and I probably always will. gaining or losing weight is "calories in vs.
day). For athletes, however, you need However, I follow the 90/10 rule. 90% of calories out". If you consume more calories
more water than the average human the time I eat clean, and 10% of the time I than you burn, you gain weight. If you burn
being. You can be sure to hit your eat whatever I want. My cheat days are on more calories than you consume, you lose
water intake and hydration goals by Sundays from 1pm-8pm. I eat whatever I weight." One simple tip to gain weight is to
drinking 1 gallon of water per day. want, no matter what it is (excluding fast eat a lot of peanut butter and drink a lot of
Either carry around a gallon, or get a food and soda - I can't remember the last milk. Both of these are high in calories and
water bottle and measure how many time I've had either of those). The point is, good sources of protein and carbohydrates.
times you need to fill it up to equal if you follow the 90/10 rule, you can still Peanut butter is also a good source of healthy
one gallon. enjoy some of your favorite foods while fats. In order to lose weight, you should
accomplishing your goals as an athlete. slowly restrict the amount of carbohydrates
that you eat each day. If you eat less
carbohydrates, you will lose weight.
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
personally use before a vertical jump training workout. 20-year-old
Marianne Teigen
recently published
Components of a proper warm up: her first young
1) Increase the body's core temperature 4) Stimulate nervous system adult novel, and
2) Increase blood flow to the muscles 5) Improve joint mobility and flexibility in only a month,
it has reached the
3) Increase heart rate 6) Decrease risk of injury
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
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.
PHASE 1
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
seconds each leg. You will continue down the list until you get to ski jumps for two sets of five reps Teigen
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
Be sure to test your vertical before you start. (Click HERE for a video on How To Test Your Vertical a month,
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
Lunge Hold 30 Seconds Each Leg 60 Seconds Each Leg 90 Seconds Each Leg 120 Seconds Each Leg
Split Leg Lunge Jumps 2x5 Each Leg 2x10 Each Leg 3x5 Each Leg 3x10 Each Leg
Ski Jumps 2x5 Each Leg 2x10 Each Leg 3x5 3x10 Each Leg
PHASE 2
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
Strength Training + Plyometrics Marianne Teigen
recently published
her first young
Goals for Phase 2: Build Muscle Strength, Reactive Strength, Rate of Force Development, Balance, Body
adult Control,
novel, and 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.
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
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
You should be seeing major results at this point. Keep working hard and pushing yourself to the limits.
20-year-old
Strength Training + Plyometrics
Marianne Teigen
recently published
Goals for Phase 3: Build Muscle Strength, Reactive Strength, Rate of Force Development, Balance,herBody
first Control,
young and
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.
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
1-Leg Line Jumps 2x50 Each Leg 2x75 Each Leg 3x50 Each Leg 3x75 Each Leg
High Object Touches 2x5 Each Leg; 2x5 2x10 Each Leg; 3x5 Each Leg; 3x10 Each Leg;
Both Legs 2x10 Both Legs 3x5 Both Legs 3x10 Both Legs
PHASE 4
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
Strength Training + Plyometrics Marianne Teigen
recently published
Goals for Phase 3: Build Muscle Strength, Reactive Strength, Rate of Force Development, Balance,herBody
first Control,
young and
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.
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
1-Leg Squat Onto Chair 2x5 Each Leg 2x10 Each Leg 3x5 Each Leg 3x10 Each Leg
High Object Touches 2x10 Each Leg; 3x5 Each Leg; 3x10 Each Leg; 4x5 Each Leg;
2x10 Both Legs 3x5 Both Legs 3x10 Both Legs 4x5 Both Legs
EXERCISE DEMONSTRATIONS
How To Perform Each Exercise
20-year-old
Marianne Teigen
recently published
her first young
adult novel, and
Wall Sits Lunge Hold
in only a month,
it has reached the
New York Times
Bestsellers list.
20-year-old
Marianne Teigen
recently published
her first young
adult novel, and
Line Jumps Line Jumps
in only a month,
it has reached the
New York Times
Bestsellers list.
20-year-old
Marianne Teigen
recently published
her first young
adult novel, and
Squat Jumps Ski Jumps
in only a month,
it has reached the
New York Times
Bestsellers list.
20-year-old
Marianne Teigen
recently published
her first young
adult novel, and
Dynamic Step Ups Dynamic Step Ups
in only a month,
it has reached the
New York Times
Bestsellers list.
20-year-old
Marianne Teigen
recently published
her first young
adult novel, and
Body Weight Squats Body Weight Squats
in only a month,
it has reached the
New York Times
Bestsellers list.
20-year-old
Marianne Teigen
recently published
her first young
adult novel, and
Broad Jumps Broad Jumps
in only a month,
it has reached the
New York Times
Bestsellers list.
20-year-old
Marianne Teigen
recently published
her first young
adult novel, and
Explosive Step Ups Explosive Step Ups
in only a month,
it has reached the
New York Times
Bestsellers list.
Lateral Jumps (Over Small Object) Lateral Jumps (Over Small Object)
20-year-old
Marianne Teigen
recently published
her first young
adult novel, and
Kneeling Jump to Tuck Jump Kneeling Jump to Tuck Jump
in only a month,
it has reached the
New York Times
Bestsellers list.
20-year-old
Marianne Teigen
recently published
her first young
adult novel, and
1-Leg Squat Onto Chair 1-Leg Squat Onto Chair
in only a month,
it has reached the
New York Times
Bestsellers list.
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?"
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