Nathanael Morton LLC
Basketball, Volleyball, Speed, Strength & ConditioningBeyond The Rim 3 is a 24-week progressive training plan that follows 'Triphasic Training' while also utilizing French Contrast Training. There is an eccentric phase, an isometric phase, a concentric phase, a strength-speed phase, and a peaking phase, as well as 'Deload' weeks and 'Central Nervous System Recovery' weeks to maximize your vertical jump and explosiveness as much as possible.
This plan does use heavy weights, so if you are uncomfortable lifting heavy, I would choose the 'Beyond The Rim 2' program instead!
There are Video Demonstrations for every single exercise explaining exactly how to do the exercises to bring the most results.
Let's get to work!
6 sessions per week
Must use App app to view and log training
Program Training
A
Dynamic Warm Up
B
Reverse Deadmills
1 x 6:00
C
Elevated Speed Step
3 x 0:05
D
Lateral Line Hops for Speed
3 x 0:05
E
Forward & Backward Line Hops for Speed
3 x 0:05
F
Shock Pause Jumps
4 x 5 @ 6, 12, 18, 24
G1
Eccentric Focused Joint Angle Squat
10 x 3 @ 30, 40, 50, 60, 70, 75, 82, 82, 82, 82 %
G2
Hurdle Jumps
4 x 4
G3
Dumbbell Squat Jumps
4 x 4
G4
Band Accelerated Vertical Jumps
4 x 4
H
Band Squats + Band Goodmornings
3 x 10
I
Kettlebell Swings
3 x 10
J
Breathing and Visualization
1 x 10:00
A
Exercise Bike
1 x 10:00
B
Reverse Deadmills
1 x 6:00
C
Foam Rolling
1 x 5:00
D
9-Minute Mobility
E1
Single Leg Calf Raises
3 x 10
E2
Tibialis Raises
3 x 20
F
Core Workout 1
G
Breathing and Visualization
1 x 10:00
A
Dynamic Warm Up
B
Reverse Deadmills
1 x 6:00
C
Elevated Speed Step
3 x 0:05
D
Lateral Line Hops for Speed
3 x 0:05
E
Forward & Backward Line Hops for Speed
3 x 0:05
F
Single Leg Lateral Bound to Box Jump
3 x 5
G
Smith Machine RFESS
4 x 5
H
Barbell Hip Thrust
5 x 5
I
Spanish Squat
2 x 0:30
J
Breathing and Visualization
1 x 10:00
A
Walk
1 x 10:00
B
Lying Knee to Chest
1 x 0:30
C
Supine Piriformis Stretch
1 x 0:30
D
Supine Lower Trunk Rotation
1 x 1:00
E
Lying Knee Pumps
2 x 0:30
F
Child's Pose
1 x 1:00
G
Hip Flexor Side Bend Pumps
2 x 10
H
Foot Strengthening Routine
I
Breathing and Visualization
1 x 10:00
A
Dynamic Warm Up
B
Reverse Deadmills
1 x 6:00
C
Elevated Speed Step
3 x 0:05
D
Lateral Line Hops for Speed
3 x 0:05
E
Forward & Backward Line Hops for Speed
3 x 0:05
F
Shock Pause Jumps
4 x 5 @ 6, 12, 18, 24
G1
Trap Bar Deadlift
3, 3, 3, 3, 3, 3, 2, 2, 2, 2 @ 30, 40, 50, 60, 70, 80, 90, 90, 90, 90 %
G2
Split Leg Lunge Jumps
4 x 4
G3
RFESS Concentric Focus + Explosive Jump
4 x 4
G4
Band Accelerated Split Squat Jumps
4 x 4
H
Band Pull Through
3 x 10
I
Monster Walks
2 x 10
J
Half Moon Walks
2 x 10
K
Lateral Side Steps
2 x 10
L
Hyperextensions
2 x 20
M
Breathing and Visualization
1 x 10:00
A
Exercise Bike
1 x 10:00
B
Reverse Deadmills
1 x 6:00
C
Foam Rolling
1 x 5:00
D
9-Minute Mobility
E1
Single Leg Calf Raises
3 x 10
E2
Tibialis Raises
3 x 20
F
Core Workout 2
G
Breathing and Visualization
1 x 10:00
