16-WEEK VERTICAL JUMP TRAINING PROGRAM

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
 ACTION IS EVERYTHING

CONTENTS
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

   12     16
EXERCISE DEMONSTRATIONS
PHASE 1
How To Perform Each Exercise
Your Training Starts Here!

BEYOND THE RIM  |   2


INJURY DISCLAIMER
"Take care of your body. It's the only place you have to live."
by Nathanael Morton
W
             ithin this vertical jump
training program, you will be
performing body weight exercises
that work the muscles of the legs,
back, and core. Training intensity
and difficulty begin at a moderate
to low level and increase to a
higher level throughout the
program.
If at any time during the program
you begin to experience signs of
excessive pain, fatigue, or
dizziness, you should stop the
training session immediately. It is
important for you to know that
you may stop the program or
refuse to perform any of the
suggested exercises at any time.
During this program, there exists
the possibility of abnormal blood
pressure, increased heart rate,
dizziness, fainting, joint, bone, or
ligament damage, and in rare
cases, heart attack, stroke, or
death.
You should undergo a complete
physical examination by a
qualified physician prior to the
start of this program. You should
inform the physician of the
training protocol that you are
about to begin, and ask to be
released to participate in this and
any other training that you may be
doing.
NATHANAEL MORTON
Within this vertical
jump training
program you will be
performing body
weight exercises
that work the
muscles of the legs,
back, and core.
The author of this manual, the
contributors, and the distributors
of this program accept no
responsibility for any injury,
damage, or death due to training
with this protocol. If any questions
remain, please contact a qualified
expert prior to the start of this
vertical jump training program. 
If at any time during
the program you
begin to experience
signs of excessive
pain, fatigue, or
dizziness, you should
stop the training
session immediately.
BEYOND THE RIM  |   3

INTRODUCTION
"Is it possible for me to increase my vertical jump without lifting weights?"
T
            he question often
arises, "is it possible for me to
increase my vertical jump
without lifting weights?" My
answer, more often than not,
is absolutely!
In order to increase your
vertical jump, you need to do
two things. You need to
increase your maximum
strength (increase the
strength of your glutes, quads,
hamstrings, calves, posterior
chain, lower back, and core),
and you need to increase
your velocity (increase the
speed at which you can apply
that strength (force) into the
ground to get an equal and
opposite reaction into the air).
NATHANAEL MORTON
It is entirely possible to do
both of those things (increase
The 16 weeks is broken down
into 4-week phases. There are
your strength and increase four phases (Phase 1, Phase 2,
your velocity) with body weight Phase 3, and Phase 4), each
training, in the comfort of your lasting one month long. During
own home, without the use of the month, each week has a
20-year-old
weights, a gym membership, series of specific
Marianneexercises
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or a training facility. designed torecently
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the
her first young
maximum amount of power,
adult novel, and
This program is set up to help strength, speed, and
in only a month,
you increase your strength and it has
explosiveness reached
needed tothe
New York Times
velocity through a series of increase your verticallist.
Bestsellers and
strength training and dunk a basketball. Each week
plyometric exercises. By giving is harder, and has a greater
your best effort to every single number of sets, reps, and
exercise, you will put yourself intensity than the week before.
in a position to increase your By following through and
vertical as much as possible giving your absolute best
during these next 16 weeks.  effort, you will see results
within the first week of
training.
By following
through and giving
your absolute best
effort, you will see
results within the
first week of
training.
BEYOND THE RIM  |   4
NATHANAEL MORTON

THE SCIENCE
1 2
INCREASE STRENGTH
In order to increase your vertical
jump, you essentially must
increase your strength so that you
can apply more force into the
ground and get an equal and
opposite reaction into the air. The
more force that you can press into
the ground, the higher you will
jump. Within this program you will
be using body weight exercises
that will help you do exactly that.
By completing this program, you
will increase the strength of your
legs, core, and lower back,
therefore increasing the height of
your vertical jump.
INCREASE SPEED
The second thing you must do to
increase your vertical jump is
increase your speed of
movement. We can accomplish
this by doing specific explosive
body weight exercises, jumps,
and plyometrics. This program is
complete with the perfect
number of sets, reps, and
exercises to increase your speed
of movement as much as
possible, therefore increasing
your vertical jump.
3
INCREASE POWER
Vertical Jump is nothing more than
a test of power. The way that we
increase our power is by
increasing our maximum strength
and our speed of movement. As I
just explained, this program will
help you do both of those things.
What I need from you now, is
100% effort and intensity with
every single rep. You get in what
you put out. That's life. By giving
every ounce of your energy to
every single rep, you will end this
training program bigger, stronger,
faster, and more powerful than
ever before.

“ Vertical Jump is nothing more than a test of power.

EXPLOSIVE VERTICAL JUMP

”
BIGGER
"You get in what you put out. That's life."

STRONGER
“In order to increase your vertical jump, you
essentially must increase your strength so that
you can apply more force into the ground and
get an equal and opposite reaction into the air.” 

FASTER
"This program is complete with the perfect
number of sets, reps, and exercises to increase
your speed of movement as much as possible,
therefore increasing your vertical jump.."

MORE EXPLOSIVE
"By giving every ounce of your energy to every
single rep, you will end this training program
bigger, stronger, faster, and more powerful than
ever before."

5   |   BEYOND THE RIM


NUTRITION 101
"What should I be eating to maximize my potential as an athlete?"
W
hen it comes to nutrition, there is
so much contradicting information
and so many different opinions
out there that it becomes
confusing where to even start.
From how much protein you
should be consuming daily, to
whether or not fats are good or
bad for you, to which specific
foods you should be eating daily,
information is often misconstrued
and also very misguided, leaving
you with a head full of knowledge
but no clear direction to take. 
The question that I am often
asked, in a variety of different
ways and from many different
angles, is, "what should I do to
maximize my potential as an
athlete?"
Within this program, I will give you
this answer through a series of
practical and actionable principles
and strategies that you can apply
to your nutrition plan right now. If
you apply these principles to your
nutrition plan, you will quickly
become a bigger, stronger, faster,
and more explosive athlete, and
your vertical jump will increase
significantly more than if you do
not apply these principles and
strategies.
I also want you to know that these
principles and strategies must
become habits, meaning that you
must follow them strictly and
consistently every single day to
maximize your results and get the
most out of your abilities.
NATHANAEL MORTON
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.
If you do happen to miss a day, do
not fear. Simply get back to the
plan and begin applying the
nutrition principles again the
following day. As the great Navy
Seal leader and commander Jocko
Willink would say, "What do you
do when you diverge from the
path? You get back on the path!"
Plain and simple. Follow the plan
with the best of your ability. If you
mess up, get back on the path as
quickly as possible. 
"What do you do
when you diverge
from the path?
You get back on the
path!" 
BEYOND THE RIM  |   6
NATHANAEL MORTON

PRINCIPLE 1 PRINCIPLE 2 PRINCIPLE 3

1 GRAM OF PROTEIN
PER POUND OF
BODYWEIGHT
Proteins are the building blocks of
muscle. If you want to build muscle
and get bigger, faster, stronger, and
more explosive, then you need to
be consuming enough protein. The
rule that you should follow as an
athlete is to eat 1 gram of protein
per pound of body weight (For
example: if you weigh 170lbs, you
should eat 170 grams of protein
per day). If I were you, I would track
the amount of protein that I eat
each day (either with the
MyFitnessPal free app on a smart
HEALTHY,
UNSATURATED FATS
When it comes to fats, there are
three types: Unsaturated Fats
(Good Fat), Saturated Fats (Bad
Fat), and Trans Fats (SUPER BAD
FAT). Unsaturated fats include
healthy nuts, oils, avocado,
peanut and almond butters, and
more. Saturated fats include fatty
meats, butter, cheese, and
others. Trans fats include fast
food, some cakes and cookies,
donuts, desserts, and more.  Rolled Oats (Not instant oatmeal)
To make this easier, see the full
shopping list of foods that you
EAT THESE
CARBOHYDRATES
Carbohydrates are the main
source of energy for the body.
However, not all carbohydrates
are created equally. In order to
maximize your performance,
there are certain carbohydrates
that will give you the greatest
benefit and help you achieve your
full potential as an athlete.
These carbohydrates are: 
ALL Fruits and Vegetables
Yams & Sweet Potatoes
Brown Rice

”
should eat on page 9 of the Greek Yogurt
phone, or on a piece of paper program. Whole Wheat Pasta
throughout the day). 

“ "If you don't eat according to your goals, don't expect to reach them."

MACRONUTRIENTS

PROTEINS
"Proteins are the building blocks of muscle. If
you want to build muscle and get bigger, faster,
stronger, and more explosive, then you need to
be consuming enough protein.”

FATS
“Unsaturated fats include healthy nuts, oils,
avocado, peanut and almond butters, and
more. These are the fats that you want."

CARBOHYDRATES
"Not all carbohydrates are created equally. In
order to maximize your performance, there are
certain carbohydrates that will give you the
greatest benefit and help you achieve your full
potential as an athlete."

7   |   BEYOND THE RIM

NATHANAEL MORTON

PRINCIPLE 4 PRINCIPLE 5 PRINCIPLE 6

DRINK 1 GALLON OF
WATER PER DAY
In order to reach your full potential as
an athlete, you must stay hydrated
and drink lots of water. For the
average person, the recommendation
is that they drink half of their body
weight in ounces of water (For
example: If you weigh 200lbs, then you
should drink 100 ounces of water per
day). For athletes, however, you need
more water than the average human
being. You can be sure to hit your
water intake and hydration goals by
drinking 1 gallon of water per day.
Either carry around a gallon, or get a
water bottle and measure how many
times you need to fill it up to equal
one gallon.
FOLLOW THE 90/10
RULE
Down below I have presented a list of
foods and drinks that you should avoid.
The question often arises, "You mean I
can't ever eat those foods again?" No. You
don't have to avoid those foods to the
point where you never eat them again. I
enjoy some of those foods (especially
donuts) and I probably always will.
However, I follow the 90/10 rule. 90% of
the time I eat clean, and 10% of the time I
eat whatever I want. My cheat days are on
Sundays from 1pm-8pm. I eat whatever I
want, no matter what it is (excluding fast
food and soda - I can't remember the last
time I've had either of those). The point is,
if you follow the 90/10 rule, you can still
enjoy some of your favorite foods while
accomplishing your goals as an athlete.
IF YOU'RE OVERWEIGHT
OR TOO SKINNY
I often hear athletes say, "I'm too skinny and I
can't build muscle", or the opposite, "I'm
having a hard time losing weight. How do I
get lean?" These answers are extremely
complex and are probably very unique to you
and your nutrition/exercise plan. 
However, the universal law when it comes to
gaining or losing weight is "calories in vs.
calories out". If you consume more calories
than you burn, you gain weight. If you burn
more calories than you consume, you lose
weight." One simple tip to gain weight is to
eat a lot of peanut butter and drink a lot of
milk. Both of these are high in calories and
good sources of protein and carbohydrates.
Peanut butter is also a good source of healthy
fats. In order to lose weight, you should
slowly restrict the amount of carbohydrates
that you eat each day. If you eat less
carbohydrates, you will lose weight.

“ Athletes don't diet and exercise. They eat and train.

WHAT YOU SHOULD AVOID
FAST FOOD
CANNED FOODS (SOUP, ETC)
”
WHITE BREAD & WHITE PASTA
COOKIES, CAKES, AND DONUTS
CANDY
SALAD DRESSING
SODA (YES, AVOID DIET SODA TOO)
ALCOHOL
FRUIT JUICE
ENERGY DRINKS
MICROWAVE POPCORN
SUGARY SPORTS DRINKS (GATORADE)
SUGARY CEREAL

DO I EAT ANY OF THESE FOODS?

YES, I DO.
BUT I FOLLOW THE 90/10 RULE.
90% HEALTHY, 10% FUN.

"When you have a burning desire to achieve a

goal, then you are willing to do whatever it takes
to get there. You don't even want to cheat on
your nutrition plan."

8   |   BEYOND THE RIM

 NATHANAEL MORTON

SHOPPING LIST
Keep in mind: You do not have to buy every single one of these foods.
Just buy the foods that you are going to include in your nutrition plan.

PROTEIN
Grass-fed Lean Ground Beef
"Water is the only drink
Ground Turkey for a wise man."

Cod - Henry David Thoreau

Salmon
Tilapia Don't forget to get
your gallon.
Chicken
Eggs
Greek Yogurt
Cottage Cheese

CARBOHYDRATES
Rolled Oats
FATS Yams & Sweet Potatoes
Brown Rice or Wild Rice
Almonds Whole Wheat Pasta
Almond Butter Quinoa
Walnuts All Fruits
Peanut Butter All Vegetables
Coconut Oil
Olive Oil
Chia Seeds
"Proper nutrition is the
Flax Seeds
key to unlocking your
Avacado bodies full potential."

BEYOND THE RIM  |   9


SUMMARY
How To Get The Most Out Of This Program
DO THE WORKOUTS 2-3 TIMES PER
WEEK
If you are a beginner, then you should do
these workouts two times per week, with
two days of rest in between (For example:
Once on Monday, and then again on
Thursday) If you are more advanced, and
have participated in vertical jump training
before, then you should do these workouts
three times per week, with at least one day
of rest in between (For example: Monday,
Wednesday, and Friday)
The catch here is: If you play your sport
(basketball, volleyball, football) more than
two times per week intensely, then you
should only do these workouts two times
per week, even if you are advanced. The
reason why is because basketball,
volleyball, and football are already
plyometric exercises in and of themselves,
especially if you are playing 5 on 5
basketball and doing a lot of running. You
need to give your body time to rest and
recover in order for you to build muscle and
increase your vertical jump.
DON'T SKIP WORKOUTS
If you absolutely need to skip a workout,
then I would move the workout one day
after it was supposed to be completed (For
example: If you train Monday and cannot
train on Thursday, then I would move your
training to Friday, not Wednesday). If you
need to skip your workouts for a week
(vacation, etc), then I would not worry
about it - Just come back to the training
and start where you left off. If you need to
stop training for two weeks or more, then I
would start all over from the beginning. To
see the best results, do not skip workouts
at all.
GET 7-8 HOURS OF SLEEP AT NIGHT
I cannot stress it enough; If you do not
take the time to properly rest and
recover, you will not see the results in
your vertical jump that you are hoping
to. You need to train hard, but then
you need to rest and recover just as
hard. The way that we do this is with
proper sleep and nutrition. You need
7-8 hours of sleep per night, maybe
even more, to properly recover as
much as possible from your training.  Bestsellers list.
EAT 1 GRAM OF PROTEIN PER
POUND OF BODY WEIGHT
As stated in the nutrition section of
this program, proteins are the building
blocks of muscle. In order to get
bigger, faster, stronger, and more
explosive, and to properly recover
from intense workouts, you will need
to consume 1 gram of protein per
pound of body weight.
DRINK 1 GALLON OF WATER
Athletes need more water than the
average human being. By drinking one
gallon per day, you can be sure to stay
hydrated, reach your goals, and realize
your full potential as an athlete.
EAT HEALTHY, UNSATURATED FATS
Healthy fats do not make you fat. They
do, however, help you reach your
athletic goals. Walnuts, almonds,
avacados, peanut butter and almond
butter, coconut oil, and seeds should
become your best friend.
NATHANAEL MORTON
FRUITS & VEGGIES
Eat fruits and vegetables. All of them.
Fruits and veggies have extremely
important vitamins and minerals that
your body needs to function at it's
20-year-old
highest peak. If you want to become a
Marianne
world-class Teigen
athlete, fruits and
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vegetables must be a part of your
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novel, and
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York Times
DO NOT TRAINING WHEN
YOU START TO SEE RESULTS
I have personally been a victim of this
mistake. It was the summer in between
my freshman and sophomore year of
high school. I wanted to take my game
to the next level, and figured that
increasing my vertical jump could help
me do that. I picked up a vertical jump
training program, started training hard,
and was able to dunk within the first
few months of the program! (Keep in
mind I was already close)
But then, I made a critical mistake that I
see all too many athletes do - I stopped
training my vertical jump. In my mind, I
thought that it was like riding a bike. As
soon as I could do it, I could do it
forever. I thought that as soon as I
could dunk, I would be able to dunk
forever. THIS IS NOT THE CASE. If you
stop doing what you did to get the
results in the first place, you will lose
the results that you worked so hard for.
If you stop your training as soon as you
see results, your vertical will go back
down to where it originally was. You
have to keep training, even after you
finish the program. When you are
finished with this program, either start
it over and do it again, or get another
more intense vertical jump training
program. But please, do not stop.
BEYOND THE RIM  |   10
 NATHANAEL MORTON

GO THE EXTRA MILE

Warm Up, Core, and Stretching
WARM UP

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

Side Plank 30 Seconds 45 Seconds 60 Seconds 90 Seconds

Reverse Plank 30 Seconds 45 Seconds 60 Seconds 90 Seconds

Other Side Plank 30 Seconds 45 Seconds 60 Seconds 90 Seconds

Alternating Superman 30 Seconds 45 Seconds 60 Seconds 90 Seconds

Superman 30 Seconds 45 Seconds 60 Seconds 90 Seconds

Toe Touches 30 Seconds 45 Seconds 60 Seconds 90 Seconds

Core Rotations 30 Seconds 45 Seconds 60 Seconds 90 Seconds

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.

BEYOND THE RIM  |   11

 PHASE 1
NATHANAEL MORTON

Your Training Starts Here

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 Teigen
seconds each leg. You will continue down the list until you get to ski jumps for two sets of five reps 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

WEEK 1 WEEK 2 WEEK 3 WEEK 4

Wall Sits 30 Seconds 60 Seconds 90 Seconds 120 Seconds

Lunge Hold 30 Seconds Each Leg 60 Seconds Each Leg 90 Seconds Each Leg 120 Seconds Each Leg

Feet Elevated Glute 30 Seconds 60 Seconds 90 Seconds 120 Seconds

Bridge Hold

Tip Toe Squat Hold 30 Seconds 60 Seconds 90 Seconds 120 Seconds

Ankle Jumps 2 Sets x 25 Reps 2x50 3x25 3x50

Line Jumps 2x25 2x50 3x25 3x50

Split Leg Lunge Jumps 2x5 Each Leg 2x10 Each Leg 3x5 Each Leg 3x10 Each Leg

Squat Jumps 2x10 2x15 3x10 3x15

Ski Jumps 2x5 Each Leg 2x10 Each Leg 3x5 3x10 Each Leg

BEYOND THE RIM  |   12

 NATHANAEL MORTON

PHASE 2
Keep Going!

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.

WEEK 1 WEEK 2 WEEK 3 WEEK 4

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

Feet Elevated Hip Thrusters 2x10 2x15 3x10 3x15

Body Weight Squats 2x25 2x50 3x25 3x50

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

Broad Jumps 2x5 2x5 3x5 3x5

Squat Jumps 2x15 2x20 3x15 3x20

Tuck Jumps 2x5 2x10 3x5 3x10

BEYOND THE RIM  |   13

 NATHANAEL MORTON

PHASE 3
Almost There!
Test your vertical!

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.

WEEK 1 WEEK 2 WEEK 3 WEEK 4

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

Feet Elevated Hip Thrusters 2x15 2x20 3x15 3x20

Body Weight Squats 2x50 2x75 3x50 3x75

1-Leg Line Jumps 2x50 Each Leg 2x75 Each Leg 3x50 Each Leg 3x75 Each Leg

Lateral Jumps Over Small Object 2x10 2x15 3x10 3x15

Tape or String Jumps 2x5 2x10 3x5 3x10

Kneeling Jump to Tuck Jump 2x5 2x10 3x5 3x10

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

BEYOND THE RIM  |   14

 NATHANAEL MORTON

PHASE 4 Finish Strong!

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.

WEEK 1 WEEK 2 WEEK 3 WEEK 4

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

Feet Elevated Hip Thrusters 2x20 3x15 3x20 4x15

Body Weight Squats 2x75 2x100 3x75 3x100

1-Leg Squat Onto Chair 2x5 Each Leg 2x10 Each Leg 3x5 Each Leg 3x10 Each Leg

Shock Jumps (Use a 24-48 Inch 2x10 3x10 4x10 4x10

Height)

Depth Jumps (Use a 6-12 Inch 2x5 2x10 3x5 3x10

Height)

Kneeling Jump to Tuck Jump

2x10 3x5 3x10 4x5

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

BEYOND THE RIM  |   15

 NATHANAEL MORTON

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.

Feet Elevated Glute Bridge Hold Tip Toe Squat Hold

Ankle Jumps Ankle Jumps

BEYOND THE RIM  |   16
 NATHANAEL MORTON

EXERCISE DEMONSTRATIONS

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.

Split Leg Lunge Jumps Split Leg Lunge Jumps

Split Leg Lunge Jumps Squat Jumps

BEYOND THE RIM  |   17
 NATHANAEL MORTON

EXERCISE DEMONSTRATIONS

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.

Ski Jumps Ski Jumps

Bulgarian Split Squats Bulgarian Split Squats

BEYOND THE RIM  |   18

EXERCISE DEMONSTRATIONS
Dynamic Step Ups
Alternating Lunges
Feet Elevated Hip Thrusters
NATHANAEL MORTON
20-year-old
Marianne Teigen
recently published
her first young
adult novel, and
Dynamic Step Ups
in only a month,
it has reached the
New York Times
Bestsellers list.
Alternating Lunges
Feet Elevated Hip Thrusters
BEYOND THE RIM  |   19
 NATHANAEL MORTON

EXERCISE DEMONSTRATIONS

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.

1-Leg Ankle Jumps 1-Leg Ankle Jumps

1-Leg Line Jumps 1-Leg Line Jumps

BEYOND THE RIM  |   20
 NATHANAEL MORTON

EXERCISE DEMONSTRATIONS

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.

Tuck Jumps Tuck Jumps

Explosive Bulgarian Split Squats Explosive Bulgarian Split Squats

BEYOND THE RIM  |   21

EXERCISE DEMONSTRATIONS
Explosive Step Ups
Lateral Jumps (Over Small Object) Lateral Jumps (Over Small Object)
Tape or String Jumps
NATHANAEL MORTON
20-year-old
Marianne Teigen
recently published
her first young
adult novel, and
Explosive Step Ups
in only a month,
it has reached the
New York Times
Bestsellers list.
Tape or String Jumps
BEYOND THE RIM  |   22
 NATHANAEL MORTON

EXERCISE DEMONSTRATIONS

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.

Kneeling Jump to Tuck Jump Kneeling Jump to Tuck Jump

High Object Touches High Object Touches

BEYOND THE RIM  |   23
 NATHANAEL MORTON

EXERCISE DEMONSTRATIONS

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.

Shock Jumps Shock Jumps

Depth Jumps Depth Jumps Depth Jumps

BEYOND THE RIM  |   24

 NATHANAEL MORTON

WHAT'S NEXT?
Congratulations! If you have finished the program, I can promise you
that you are part of the 5% of people who actually invest in a fitness
program and follow it all the way through to completion. You should
be extremely proud of yourself!

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?"

As I stated earlier in this program, if you stop training for vertical

jump, your vertical will go down! I want to make this as clear as
possible. Please understand that you must continue training if you
want your vertical jump to continue to increase.

Because you have completed the program, I am willing to make you an

offer. 

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

BEYOND THE RIM  |   25