Beyond The Rim in Season

n at h a n a e l m o r t o n
jump training program
www.nathanaelmorton.com
Vertical jump Training program

Contents
Injury Disclaimer.........................................................................................................3
Rules for In Season Training......................................................................................4
Conditioning In Season..............................................................................................5
Extra Skill Work.........................................................................................................6
Prioritize Strength Training.........................................................................................7
Minimize Low Level Plyos and Agility........................................................................8
Workout Directly Before or After Your Games...........................................................9
Train on Game Day.................................................................................................10
Game Day Nutrition..................................................................................................11
Perform the Workouts in the Program Monday-Saturday........................................12
The Last Two Rules..................................................................................................13
The Workout Program..............................................................................................14
2
In-Season Training
INJURY DISCLAIMER
It is recommended you 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.
Throughout this vertical jump training program, you will be performing a variety of
exercises using free weights, body weight, resistance bands, and other miscellaneous
equipment. Training intensity and difficulty will begin at a moderate to low level and
increase to a higher level of intensity 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.
It is important to note the use of this program may increase the possibility of abnormal
blood pressure, increased heart rate, dizziness, fainting, joint, bone, tendon, or ligament
damage, and in rare cases, heart attack, stroke, or death.
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.
3
rules for in season training

1) get all of your conditioning from games and practices.
2) if you do extra skill work, make sure that it is not high intensity.
3) prioritize strength training.
4) minimize any extra low level plyometrics and agility work.
5) Do your workouts directly before or after your games or practices, or 6+ hours apart
from games/practices if you cannot complete them directly before or after.
6) train on game day!
- if you have a game on a lower bdy day, you can do that workout before the game, after
the game, or in the morning 6+ hours apart from your game.
- if you have a game on an upper body day, do that workout after the game or in the
morning, 6+ hours apart from your game.
7) Perform the workouts in this program monday through saturday unless:
- you want to switch a workout with another workout (for example, if you want to
switch a lower body with another lower body, or if you want to switch a lower body
with an upper body workout)
- you dont feel comfortable lifting on game day (if this is the case, skip the workout
that day)
8) skip the last accessory or post chain movement on game days if training in the morning
or directly before the game. if training after the game, be sure to do the full workout.
9) be smart and listen to your body! you can always skip a workout if you feel like you are on
the border line of overtraining.
4
In-Season Training
conditioning in season
When in season, you want as little extra breakdown on your body as possible.
With any high school, collegiate, or professional athlete, practices are normally 5-6 days
per week and can be pretty intense. Any outside conditioning can cause extra stress to the
central nervous sysetm, the tendons, and the body as a whole. This can be detrimental for
your game, your explosiveness, and your health in general.
instead of doing extra conditioning, you are better off spending that energy towards your
strength work, skill work (actual basketball itself), or just allowing the body extra rest.
remember, each practice and each game that you play is conditioning in and of itself, and
there is no better way to get in basketball shape than by playing basketball. this is why all
of your conditioning in season should come from playing the game.
there are two reasons why i would ever recommend an athlete to get some extra conditiong
work when in season:
1) if you had a game and didn’t get many minutes, then you can think about getting in some
extra conditioning work. (even still, in most cases I would use this extra energy to do some
strength training, skill work, or gte some extra rest - especially if you don’t feel out of
shape)
2) If you feel out of shape during your games. in this case you may need some extra condi-
tioning to ensure that you are not getting tired during gameplay.
if one of these two rules apply to you, then i recommend following this conditioning guide
that i have made here: how to improve stamina for basketball
but remember the main rule: in season, you want as little extra breakdown on your body as
possible - all of your conditioning in season should come from your practices and games.
5
extra skill work

most nba players are required to get up extra shots on practice days, and even on some
game days. some collegiate athletes have this requirement as well.
for example, you may have practice in the morning, but then it may be a requirement to get up
500 made shots in the evening. this diiffers for each team and organization.
when doing skill work in season, similar rules to conditioning in season will apply. you
don’t want too much extra breakdown on your body, so you do not want your skill work
to be extremely intense and taxing. remember, you only have so much energy - even though
sometimes we want to do it all (trust me i get it - i am a fan of some good hard work). we only
have a certain amount of energy to expend, and all of that extra energy needs to be saved
for practices and games. this is why skill work in season needs to be light and effective.
by light, i mean that:
1) you should keep your extra skill work to 45-60 minutes of effecient work, and then be
done.
2) you should do skill work that is not super taxing on the body.
you can practice game moves and game situations, but be sure that this is 45-60 minutes or
less. doing skills sessions of 2 hours or more will be an energy drainer and will be too
much stress on the body for many athletes.
light ball handling and shooting are always fine as well.
when in season, i like to break down my skill sessions like this:
10 minutes of light ball handling + warm up

10 minutes of shooting
30 minutes of game moves/shooting
10 minutes of shooting
6
In-Season Training
prioritize strength training

while in season, you need to pay attention to what you do not get from the game, and make
sure that you supplement with that.
you already get plenty of low level extensive plyometrics.
you already get plenty of agility/change of direction work.
you already get plenty of mid-intensity jumping.
so what don’t you get? you don’t get power work from the game. you don’t get high intensi-
ty max effort plyometrics. and you don’t get strength work. this is what you then need to
supplement in addition to your basketball in season.
when doing the workouts in this program, you will notice that they are all set up in a simi-
lar layout.
each workout in this program has:
a warm up (this is obvious - we need to warm up and increase tissue temperature)
a high intensity plyometric or a power movement (this is to continue to increase power

development, rate of force development, and explosive strength while in season)
a main strength movement (this is to continue to maintain and even increase strength while
in season)
an accessory or post chain movement (this is because basketball is very knee dominant and
we are lacking post chain work while in season)
every workout is low volume! we do not want high volume while in season - all of our vol-
ume is going to come from basketball itself, so the workout are short, but intense. make the
most of them.
7
minimize low level plyos & agility

when playing basketball, you already get plenty of low level plyometrics and agility/
change of direction work during the game.
remember, the number one rule about training in season is to look at what you are not
getting from your sport and supplement with that (for example, strength training, power
work, max intent plyometrics).
this is a very simple concept and i don’t feel the need to hard on it very much here.
low level extensive plyometrics and agility/speed/change of direction work should be

saved for the off season.
in season, focus on basketball, some light extra skill work, and strength training.
8
In-Season Training
workout directly before or after

your games, or 6+ hours apart
the best time to do your workouts is directly before or after your games.
the reason for this is simple:
when you workout, you break down your muscles, tendons, and central nervous system.
When you play basketball, you break down your muscles, tendons, and central nervous
system.
the best option is to combine these sessions so that all breakdown occurs at one time.
after your workouts you really want to allow your body to recover. if you separate the
workout and practices/games, this means that you will be interrupting that recovery pro-
cess with another workout.
say you do your workout directly before or after practice. you may spend 30-45 minutes in
the weight room, and then 2 hours at practice. this means that all of your breakdown has
occured, and now you can go home and rest for the rest of the night and the next morning
without interrupting that recovery process.
on the other hand, lets say you have practice from 3-5pm and then you go workout at 7pm.
well your body just started recovering from your practice, and then boom - you interrupt
that recovery with another workout. this is not ideal.
if you need to separate the workouts, try to separate them by more than 6 hours so that
your body has adequate time to recover from the previous workout.
if you can’t workout directly before or after, and you also can’t separate more than 6
hours but you still want to get your strength work in, then you really need to make sure to
get a great warm up before your sessions.
9
train on game day

nba players have a schedule of 82 games in the regular season, plus the post season if they
make it that far.
college players will play in about 25-35 games per season, and high school players will play
in about 20-30 games per season.
if you skip your strength workout on game days, that means that you would have skipped
82+ workouts as an nba player, 25-35 workouts as a college player, and 20-30 workouts as a
high school player.
if this is okay with you, then skip the workouts on game days.
my suggestion would be to make sure you get your strength work in. remember, these
workouts only take 30-45 minutes (60 at most) and can be done directly before or after your
game.
if you have a lower body workout on game day, you can do this before the game, after the
game, or 6+ hours apart from the game. if you get a lot of minutes, you’ll likely want to do
your workout before the game, as you may be tired afterwards.
if you have an upper body workout on game day, i would do this after the game. even though
these in season workouts are not super strenuous, you still want a fresh shooting form
for your game. if you have plenty of time to warm up and shoot after your workout but be-
fore your game, then feel free to do your upper body workouts before the game.
*If training lower body before your games, i would skip the last accessory/post chain move-
ment as that will cause fatigue and detract from your gameplay. so be sure to only do the
warm up, plyo, power, and strength movement. you can also do the breathing and visualiza-
tion to get your mind right for the game.
10
In-Season Training
game day nutrition

on game days you will have to experiment with your meal timing to get it right.
but here are some rules to follow:
1) the night before a game, eat a meal that is adequate in complex carbohydrates, protein,
and healthy fats.
- acceptable complex carbohydrates would be pasta, potatoes, bread, oats, beans, etc.
- acceptable proteins would be any fish (salmon, tilapia, tuna, etc), steak, chicken,
eggs, pork, yogurt, etc.
- acceptable fats would be avacado, healthy oils, nuts (almonds, peanuts, walnuts,
etc), nut butters (almond butter, peanut butter, etc).
2) the morning of a game, eat a meal that is adequate in complex carbohydrates, protein, and
healthy fats.
3) 3-5 hours before the game, eat a meal that is adequate in complex carbohydrates, protein,
and healthy fats.
4) 1-3 hours before the game, eat light meal that includes some complex carbohydrates, sim-
ple carbohydrates (fruit), and healthy fats.
my go-to meal is a bagel with peanutbutter and a banana
*i like to eat my last big meal 5 hours before a game, and my bagel with peanutbutter and a
banana 3 hours before a game. personally i do not enjoy feeling full during my games, so
that is why i like to eat a few hours out from a game.
5) if you want to, start sipping a sports drink (gatorade, powerade, body armour, etc) about
30 minutes before your game. you can continue to sip throughout the game.
11
perform the workouts in the

program monday-saturday
for the most part, you can perform the workouts in this program monday through saturday.
it will not make much of a difference if you train lower body on game days or upper body on
game days, especially if you are training after the game.
if you personally feel better doing lower or upper body on a game day, there is no problem
with switching around two workouts, although if you do that you should also switch the
rest of the week so that you do not have lower body two days in a row or upper body two
days in a row.
so for example, if you train lower body on monday, wednesday, and friday, and you train up-
per body on tuesday, thursday, and saturday, and you want to switch a lower body to a game
day on tuesday, then i would train upper body on monday, lower on tuesday, and continue
with this upper/lower split the rest of the week (instead of lower/upper).
you can always train upper on monday, wednesday and friday and lower on tuesday, thurs-
day, and saturday. it won’t matter much.
you can also switch any two lower body workouts - for example, if rdl’s make you sore, you
may not want to do that the day before a game. switch it with another one of the lower body
workouts for that week.
remember, these workouts are very low volume and are designed not to make you sore.
since these workouts are low volume and not super taxing, you are able to perform a leg
day on the day before a game, the day of a game, or the day after a game. it will not matter
much in the long run, but i would do what makes you feel the best for your games.
personally i like to train lower body before my games because it makes me feel bouncy. this
12
In-Season Training
the last two rules

these are the last two rules and then we’ll dive into the program!
number one:
make sure that you skip the last accessory/post chain movement if training on game days
the morning of your game or directly before your game. this exercise is the only exercise
that can detract from your performance on game days and make you tired, so be sure to skip
this exercise if you feel it will take away from your performance.
i’ll say it again - if you are going to train lower body on game day, either the morning of your
game or directly before your game, you can skip the accessory/post chain movement in that
workout (it will be single leg rdl’s, hyperextensions, or a form of banded walks).
if training lower body after your game on game day, do not skip that exercise.
also remember that you can switch any of the lower body days with any of the other lower
body days. if rdl’s make you sore, you may not want to do them the day before or the day of
a game. switch that lower body workout with another lower body workout from the same
week.
number two:
listen to your body. if at any point you feel that you may be overtraining, feel free to skip the
workouts and get some extra rest and recovery!
there is no shame in that.
13
the workout program

the next page begins the workout program.
here are a few things to keep in mind when going through the training.
1) the workouts are supposed to be short and low volume. do not add any extra sets and
reps. if you want to add extra work, make sure that it is not work that will break down your
body even further.
2) each workout is set up in this order:

- warm up
- plyo/power movement
- main strength movement
- accessory/post chain movement
- breathing/visualization
this order is very specific. do not switch the exercises around, and do not skip the warm up
or breathing/visualization. there has never been a time where you need the breathing more
than in season.
3) if training directly before practices or games, do your breathing and visualization after
the practice or game, not after the workout (unless you want to visualize before your game,
but then do another breathing session after the game to promote parasympathetic domi-
nance of the central nervous system and recovery).
4) skip the post chain/accessory movement if training lower body directly before your
game, or the morning of your game. any other time do not skip any exercises.
5) you can switch any lower body workouts with other lower body workouts. if you want to
do wednesdays workout on monday, feel free to switch them. same thing for upper body.
6) work hard! most athletes aren’t training in season. it’s time to get a step ahead.
14
In-Season Training
w e e k 1 d ay 1
lower body Workout
DYNAMIC warm up 7 minutes
reverse deadmills 6 minutes
kettlebell swings 3 sets of 15 reps
Hang clean 5 sets of 3 reps
single leg RDL 3 sets of 8 reps each leg
breathing and visualization 5-10 minutes
most athletes aren’t

training in season.
it’s time to get

a step ahead.
15
w e e k 1 d ay 2
upper body workout
upper body warm up 6 minutes
dumbbell hang clean and press 3 sets of 10 reps
explosive pull ups 5 sets as many reps as possible
renegade row to push up 3 sets of 10 reps
protein is essential
for recovery.
be sure to get
around 0.8 to 1 gram
of protein per pound
of body weight.
16
In-Season Training
w e e k 1 d ay 3
lower body workout
dumbbell box jumps 5 sets of 3 reps
hex bar deadlift 5 sets of 3 reps at 50% of 1rm
monster walks 3 sets of 10 reps
training directly before

or after your games and
practices is a great idea.
it keeps all the tendon,

muscle, and central
nervous system break-
down at the same time.
17
w e e k 1 d ay 4
upper body workout
med ball wall side toss 3 sets of 10 reps
concentric focused bench press 5 sets of 3 reps at 50% of 1rm
barbell bent over rows 3 sets of 10 reps
be sure to do the ex-

ercises in order.
they are in this order

for a reason!
18
In-Season Training
w e e k 1 d ay 5
lower body workout
banded kettlebell swings 3 sets of 15 reps
rdl - heavy weight 5 sets of 3 reps
hyperextensions 2 sets of 20 reps
make sure you con-

sume an adequate
amount of complex
carbohydrates the
night before a game.
19
w e e k 1 d ay 6
upper body workout
band assisted plyo push ups 3 sets of 10 reps
standing arnold reps 5 sets of 10 reps
Face pulls 3 sets of 10 reps
cardio during your sea-

son should come from
practices and games.
adding extra cardio can

cause extra stress on
the joints, tendons, and
central nervous system.
spend that extra energy

somewhere else.
20
In-Season Training
w e e k 1 d ay 7
rest day
acceptable options for your recovery day:
- going for a walk

- foam rolling
- massage gun
- ice bath
- light skills workout
anything else that promotes recovery and does not cause muscle/tendon breakdown
21
w e e k 2 d ay 1
lower body workout
back squats 5 sets of 3 reps at 50% of 1rm
half moon walks 3 sets of 10 reps
22
In-Season Training
w e e k 2 d ay 2
upper body workout
legs up chin up 5 sets of as many reps as possible
dips 3 sets of as many reps as possible
23
w e e k 2 d ay 3
lower body workout
barbell hip thrust 5 sets of 5 reps
single leg rdl 3 sets of 8 reps each leg
24
In-Season Training
w e e k 2 d ay 4
upper body workout
barbell bench press 5 sets of 5 reps
zottman curls 3 sets of 10 reps
25
w e e k 2 d ay 5
lower body workout
power cleans 5 sets of 3 reps
lateral side steps 3 sets of 10 reps each direction
26
In-Season Training
w e e k 2 d ay 6
upper body workout
banded assisted plyo push ups 3 sets of 10 reps
dumbbell bent over rows 5 sets of 10 reps
bench dips 3 sets of as many reps as possible
27
w e e k 2 d ay 7
rest day
- going for a walk

- foam rolling
- massage gun
- ice bath
28
In-Season Training
w e e k 3 d ay 1
lower body workout
29
w e e k 3 d ay 2
upper body workout
30
In-Season Training
w e e k 3 d ay 3
lower body workout
31
w e e k 3 d ay 4
upper body workout
32
In-Season Training
w e e k 3 d ay 5
lower body workout
33
w e e k 3 d ay 6
upper body workout
34
In-Season Training
w e e k 3 d ay 7
rest day
- going for a walk

- foam rolling
- massage gun
- ice bath
35
w e e k 4 d ay 1
lower body workout
36
In-Season Training
w e e k 4 d ay 2
upper body workout
37
w e e k 4 d ay 3
lower body workout
38
In-Season Training
w e e k 4 d ay 4
upper body workout
39
w e e k 4 d ay 5
lower body workout
40
In-Season Training
w e e k 4 d ay 6
upper body workout
41
w e e k 4 d ay 7
rest day
- going for a walk

- foam rolling
- massage gun
- ice bath
42
In-Season Training
w e e k 5 d ay 1
lower body workout
43
w e e k 5 d ay 2
upper body workout
44
In-Season Training
w e e k 5 d ay 3
lower body workout
45
w e e k 5 d ay 4
upper body workout
46
In-Season Training
w e e k 5 d ay 5
lower body workout
47
w e e k 5 d ay 6
upper body workout
48
In-Season Training
w e e k 5 d ay 7
rest day
- going for a walk

- foam rolling
- massage gun
- ice bath
49
w e e k 6 d ay 1
lower body workout
50
In-Season Training
w e e k 6 d ay 2
upper body workout
51
w e e k 6 d ay 3
lower body workout
52
In-Season Training
w e e k 6 d ay 4
upper body workout
53
w e e k 6 d ay 5
lower body workout
54
In-Season Training
w e e k 6 d ay 6
upper body workout
55
w e e k 6 d ay 7
rest day
- going for a walk

- foam rolling
- massage gun
- ice bath
56
In-Season Training
w e e k 7 d ay 1
lower body workout
57
w e e k 7 d ay 2
upper body workout
58
In-Season Training
w e e k 7 d ay 3
lower body workout
59
w e e k 7 d ay 4
upper body workout
60
In-Season Training
w e e k 7 d ay 5
lower body workout
61
w e e k 7 d ay 6
upper body workout
62
In-Season Training
w e e k 7 d ay 7
rest day
- going for a walk

- foam rolling
- massage gun
- ice bath
63
w e e k 8 d ay 1
lower body workout
64
In-Season Training
w e e k 8 d ay 2
upper body workout
65
w e e k 8 d ay 3
lower body workout
66
In-Season Training
w e e k 8 d ay 4
upper body workout
67
w e e k 8 d ay 5
lower body workout
68
In-Season Training
w e e k 8 d ay 6
upper body workout
69
w e e k 8 d ay 7
rest day
- going for a walk

- foam rolling
- massage gun
- ice bath
70
In-Season Training
w e e k 9 d ay 1
deload Session
glute bridge with mini band 30 reps
clams with mini band 3 sets of 10 reps
terminal knee extensions 50 reps each leg
single leg rdl 3 sets of 10 reps
5 major stretchs 20 minutes
71
w e e k 9 d ay 2
upper body pr day
medball wall side toss 3 sets of 10 reps
barbell bench press SET 1: 10 Reps with 30% 1RM

SET 2: 8 Reps with 40% 1RM
SET 7: 1 Rep with 90% 1RM
SET 9: Try to beat your previous 1 Rep Max.
barbell bent over rows 3 warm up sets

1 set of as many reps as possible (new 1rm)
dips 3 warm up sets

body weight pull ups 3 warm up sets

72
In-Season Training
w e e k 9 d ay 3
deload Session
walk 10 minutes
lying knee to chest 2 sets of 30 seconds each leg
supine piriformis stretch 2 sets of 30 seconds
supine lower trunk rotation 60 seconds of 5-10 seconds each side
lying knee pumps 2 sets of 30 seconds each leg
childs pose 60 seconds
hip flexor side bend pumps 2 sets of 10 reps each side
73
w e e k 9 d ay 4
rest day
- going for a walk

- foam rolling
- massage gun
- ice bath
74
In-Season Training
w e e k 9 d ay 5
deload Session
75
w e e k 9 d ay 6
upper body pr day


dips 3 warm up sets


76
In-Season Training
w e e k 9 d ay 7
rest day
- going for a walk

- foam rolling
- massage gun
- ice bath
77
w e e k 1 0 d ay 1
lower body workout
78
In-Season Training
w e e k 1 0 d ay 2
upper body workout
79
w e e k 1 0 d ay 3
lower body workout
80
In-Season Training
w e e k 1 0 d ay 4
upper body workout
81
w e e k 1 0 d ay 5
lower body workout
82
In-Season Training
w e e k 1 0 d ay 6
upper body workout
83
w e e k 1 0 d ay 7
rest day
- going for a walk

- foam rolling
- massage gun
- ice bath
84
In-Season Training
w e e k 1 1 d ay 1
lower body workout
85
w e e k 1 1 d ay 2
upper body workout
86
In-Season Training
w e e k 1 1 d ay 3
lower body workout
87
w e e k 1 1 d ay 4
upper body workout
88
In-Season Training
w e e k 1 1 d ay 5
lower body workout
89
w e e k 1 1 d ay 6
upper body workout
90
In-Season Training
w e e k 1 1 d ay 7
rest day
- going for a walk

- foam rolling
- massage gun
- ice bath
91
w e e k 1 2 d ay 1
lower body workout
92
In-Season Training
w e e k 1 2 d ay 2
upper body workout
93
w e e k 1 2 d ay 3
lower body workout
94
In-Season Training
w e e k 1 2 d ay 4
upper body workout
95
w e e k 1 2 d ay 5
lower body workout
96
In-Season Training
w e e k 1 2 d ay 6
upper body workout
97
w e e k 1 2 d ay 7
rest day
- going for a walk

- foam rolling
- massage gun
- ice bath
98
In-Season Training
w e e k 1 3 d ay 1
lower body workout
99
w e e k 1 3 d ay 2
upper body workout
100
In-Season Training
w e e k 1 3 d ay 3
lower body workout
101
w e e k 1 3 d ay 4
upper body workout
102
In-Season Training
w e e k 1 3 d ay 5
lower body workout
103
w e e k 1 3 d ay 6
upper body workout
104
In-Season Training
w e e k 1 3 d ay 7
rest day
- going for a walk

- foam rolling
- massage gun
- ice bath
105
w e e k 1 4 d ay 1
lower body workout
106
In-Season Training
w e e k 1 4 d ay 2
upper body workout
107
w e e k 1 4 d ay 3
lower body workout
108
In-Season Training
w e e k 1 4 d ay 4
upper body workout
109
w e e k 1 4 d ay 5
lower body workout
110
In-Season Training
w e e k 1 4 d ay 6
upper body workout
111
w e e k 1 4 d ay 7
rest day
- going for a walk

- foam rolling
- massage gun
- ice bath
112
In-Season Training
w e e k 1 5 d ay 1
lower body workout
113
w e e k 1 5 d ay 2
upper body workout
114
In-Season Training
w e e k 1 5 d ay 3
lower body workout
115
w e e k 1 5 d ay 4
upper body workout
116
In-Season Training
w e e k 1 5 d ay 5
lower body workout
117
w e e k 1 5 d ay 6
upper body workout
118
In-Season Training
w e e k 1 5 d ay 7
rest day
- going for a walk

- foam rolling
- massage gun
- ice bath
119
w e e k 1 6 d ay 1
lower body workout
120
In-Season Training
w e e k 1 6 d ay 2
upper body workout
121
w e e k 1 6 d ay 3
lower body workout
122
In-Season Training
w e e k 1 6 d ay 4
upper body workout
123
w e e k 1 6 d ay 5
lower body workout
124
In-Season Training
w e e k 1 6 d ay 6
upper body workout
125
w e e k 1 6 d ay 7
rest day
- going for a walk

- foam rolling
- massage gun
- ice bath
126
In-Season Training
w e e k 1 7 d ay 1
lower body workout
127
w e e k 1 7 d ay 2
upper body workout
128
In-Season Training
w e e k 1 7 d ay 3
lower body workout
129
w e e k 1 7 d ay 4
upper body workout
130
In-Season Training
w e e k 1 7 d ay 5
lower body workout
131
w e e k 1 7 d ay 6
upper body workout
132
In-Season Training
w e e k 1 7 d ay 7
rest day
- going for a walk

- foam rolling
- massage gun
- ice bath
133
w e e k 1 8 d ay 1
deload Session
134
In-Season Training
w e e k 1 8 d ay 2
upper body pr day


dips 3 warm up sets


135
w e e k 1 8 d ay 3
deload Session
walk 10 minutes
lying knee to chest 2 sets of 30 seconds each leg
supine piriformis stretch 2 sets of 30 seconds
supine lower trunk rotation 60 seconds of 5-10 seconds each side
lying knee pumps 2 sets of 30 seconds each leg
childs pose 60 seconds
hip flexor side bend pumps 2 sets of 10 reps each side
136
In-Season Training
w e e k 1 8 d ay 4
rest day
- going for a walk

- foam rolling
- massage gun
- ice bath
137
w e e k 1 8 d ay 5
deload Session
138
In-Season Training
w e e k 1 8 d ay 6
upper body pr day


dips 3 warm up sets


139
w e e k 1 8 d ay 7
rest day
- going for a walk

- foam rolling
- massage gun
- ice bath
140
In-Season Training
© Nathanael Morton
All the information in this program is under copyright law. Anyone who recreates the
content in this program for resale or any other purpose will be subject to subpoena and
a court of law.
Edited by: Kevin McArdle
141

Beyond The Rim in Season

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Beyond The Rim in Season

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n at h a n a e l m o r t o n

jump training program

Vertical jump Training program

Rules for In Season Training......................................................................................4

Extra Skill Work.........................................................................................................6

Prioritize Strength Training.........................................................................................7

Minimize Low Level Plyos and Agility........................................................................8

Workout Directly Before or After Your Games...........................................................9

Train on Game Day.................................................................................................10

Game Day Nutrition..................................................................................................11

Perform the Workouts in the Program Monday-Saturday........................................12

The Last Two Rules..................................................................................................13

The Workout Program..............................................................................................14

rules for in season training

3) prioritize strength training.

4) minimize any extra low level plyometrics and agility work.

6) train on game day!

7) Perform the workouts in this program monday through saturday unless:

extra skill work

by light, i mean that:

light ball handling and shooting are always fine as well.

when in season, i like to break down my skill sessions like this:

10 minutes of light ball handling + warm up

prioritize strength training

you already get plenty of low level extensive plyometrics.

you already get plenty of agility/change of direction work.

you already get plenty of mid-intensity jumping.

each workout in this program has:

a warm up (this is obvious - we need to warm up and increase tissue temperature)

a high intensity plyometric or a power movement (this is to continue to increase power

minimize low level plyos & agility

low level extensive plyometrics and agility/speed/change of direction work should be

workout directly before or after

the reason for this is simple:

train on game day

game day nutrition

but here are some rules to follow:

my go-to meal is a bagel with peanutbutter and a banana

perform the workouts in the

the last two rules

there is no shame in that.

the workout program

2) each workout is set up in this order:

reverse deadmills 6 minutes

kettlebell swings 3 sets of 15 reps

Hang clean 5 sets of 3 reps

single leg RDL 3 sets of 8 reps each leg

breathing and visualization 5-10 minutes

most athletes aren’t

it’s time to get

upper body warm up 6 minutes

dumbbell hang clean and press 3 sets of 10 reps

explosive pull ups 5 sets as many reps as possible

renegade row to push up 3 sets of 10 reps

breathing and visualization 5-10 minutes

reverse deadmills 6 minutes

dumbbell box jumps 5 sets of 3 reps

hex bar deadlift 5 sets of 3 reps at 50% of 1rm

monster walks 3 sets of 10 reps

breathing and visualization 5-10 minutes

training directly before

it keeps all the tendon,

upper body warm up 6 minutes