Week 1 Day 5: Vertical Jump Training Program (How To Increase Your Vertical 6-12 Inches!)

Week 1 Day 5: Vertical Jump Training Program (How To Increase Your Vertical 6-12 Inches!)

Nathanael Morton: What’s up everybody, and welcome
to week one, day five of my Vertical Jump Training Program. If you are seeing this right now for the first
time and you do not have my weight training, vertical jump program, you can get it for
free by going to my Instagram, following me, tagging three friends on any one of my posts
and turning on my post notifications. What I’m going to do within this video is
go through the entire workout. Week one, day five I’m going to talk to you
about all the equipment that you’re going to need. I’m going to talk to you about all the exercises
that you’re going to do, I’m going to talk to you about exactly how to do them, when
you should be going fast and explosive to build your vertical, when you should be going
slow and controlled for hypertrophy and stabilization. Nathanael Morton: I’m going to give you all of the
details on how to perform this to best maximize your vertical jump. And I’m going to go through the warmup, the
actual workout, then the core, and then we’ll finish with the stretching. So here we go. The equipment that you are going to need for
this workout. You are going to meet a squat rack. You’re going to need two bands to use on the
squat rack for the banded squats, you’re going to need a band to use for the band squats
and the band good mornings and the band pull throughs, then you’re going to need some boxes
for box jumps. You will need a hyperextension machine, and
if you don’t have a hyperextension machine, then you could do Superman’s or alternating
Superman’s as a replacement exercise for that exercise, the hyperextensions. So that’s the equipment that you’re going
to need. Nathanael Morton: Let’s go into the exercises now. Starting with the warmup, you’re going to
get on a stationary bike for 10 minutes so that you can warm up your knees and get ready
for the vertical jump. Then you’re going to do five minutes of foam
rolling to break up your tissue and make sure that you are ready for this workout. Then you’re going to go through a quick dynamic
warmup, which is jumping jacks, high knees, butt kicks, squats, good mornings, lunge and
twist, one leg Romanian dead lifts, high kicks, scorpions, iron cross, and glute bridges. Now listen, if you want to do your own warm
up, like you want to go into the gym and play pickup basketball for your warmup, or if you’re
a young athlete, I still suggest that you do a warm up, but you may not need as long
of a warmup as somebody like me who’s 28 years old or somebody who’s in their 30s or 40s. Nathanael Morton: So if you’re a younger athlete
and you want to go through your own warmup, then you may do so. Or you could play some pickup basketball. But this is the warm up that I’m taking you
through on my program, but the main point is just warm up your body. Makes sure that you break a sweat, make sure
that your heart rate is elevated, make sure that you are ready. Your muscles and your body is ready to go
to perform each exercise. After the warm up, so we did the bike, we
did the foam rolling, we did the dynamic warmup, then we get into the good stuff. We get into the weight training. The first exercise that we do is box squat
with bands. What we’re going to do is 10 sets of three
reps with 45% of your one rep max. So on day one you should have calculated your
one rep max. Nathanael Morton: How much weight can you squat for
one rep? What’s the most that you can do for one rep? You’re going to take 45% of that number and
you are going to do that for 10 sets of three reps. Now listen, the very important point that
I want you to get about these box squats. Now, height of the box, make it around 18
inches. 18 inches, that’s the magic number for these
box squats. But for these box squats, to get the most
out of them and maximize the potential of your vertical job, you have to be doing the
box squats like this, three seconds down, slow and controlled, even three to five seconds
down. You don’t have to count. Just make sure you are going down slow, pause
on the box for a second, and then explode up as fast as you can. So this is very important. Nathanael Morton: Like I said, go down slow, pause
for one second and explode up as fast as you can. Now when you explode up as fast as you can,
that is when you increase your vertical jump. That is when you work on the tight to be fast
twitch muscle fibers that translate over to an explosive vertical jump. So make sure you’re doing that in the way
that I just explained. 10 sets of three reps, 45% of your max. And the bands that you’re going to put on,
if you don’t have band pegs like I do on my squat rack, you can loop the bands around,
just put them through and then put them up over the bar. I’ll show you two ways to do that on the screen. Next exercise is band squats, superset with
band good mornings. You’re going to do three sets of 15 reps of
the band squats superset with three sets of 10 reps of the band good mornings. Nathanael Morton: So you’re going straight from one
to the other. So after you do three sets… oh, I’m sorry,
after you do 15 reps of the band squats, immediately you do 10 reps of the band good mornings. And for every exercise during this workout,
you’re going to be resting for one to two minutes. Listen to your body, think about whether or
not you think you are ready to go on for that next set. If you’re sitting there breathing, then you’re
not ready to go in. Make sure you are recovered one to two minutes
and ready to go back into that next set. So that’s that. Band squats and band good mornings. Put it down under your feet, put it up over
your head onto your traps and do the band squats and band good mornings as explosive
as you can, as fast as you can. Nathanael Morton: We are working on those type to
be fast twitch muscle fibers. This is a great exercise for that goes fast
as you can for those two exercises. The next exercise you’re going to do is band
good mornings. For the band good mornings, we’re doing three
sets of 10 reps, once again, one to two minutes in between. I’m telling you if you rest any longer than
one to two minutes, your workout is going to end up taking a long time. We want these workouts to be about 45 minutes
to one hour long. No longer than that. We don’t want to be in the gym for three hours
straight. 45 minutes to an hour and then we want to
get out of there. Hit it hard and get out. Nathanael Morton: So the band pull throughs, wrap
your band around the squat rack, around the railing, whatever you need to, three sets
of 10 reps, once again, this exercise is as explosive as you can. This is to work on your hip extension. When you do a vertical jump, you use tons
of hip extension. This transfers directly over to that hip extension
portion of the vertical jump. So as explosive as you can for the band good
mornings. The next one that we’re going to do is… I’m sorry, that was for the band pull throughs. As explosive as you can. The next thing we’re going to do is a standing
box jumps. So set your boxes up as high as you can. You want to be jumping as high as you can
for these, for three sets of six reps. Nathanael Morton: Now for these, maybe you’re going
to take about a two minute rest. More towards the two minutes so that you can
get that because if you’re jumping actually as high as you can after the squats and band
squats and band good mornings and band pull throughs, you’re going to be a little bit
fatigued, your muscles are going to be tired, so you might need to lean towards that two
minutes of rest. But the box squats, three to six sets, jumping
as high as you possibly can. Nathanael Morton: The last exercise for the weight
training portion are hyperextensions. Remember to increase your vertical jump, you
have to increase the strength in the explosiveness of your posterior chain. Also your quads, your core and other muscles
in your legs and lower back, but the posterior chain, which is everything on the back side
of you, is going to be extremely important. And if you increase your strength in your
explosiveness in all of those muscles, then your vertical jump has to increase. So for hyperextensions, we’re doing two sets
of 20 reps using body weight. For this one, you can go fast, but make sure
that you have good form. Nathanael Morton: I would air on the side of going
slow until your form is immaculate and then you could start to go faster because lower
back isn’t something that you want to be messing around with having bad form, arching your
back, you want to do these with optimal form. So that’s the hyperextensions, two sets of
20 reps with body weight. Now we move on to your core. This is self-explanatory. We have half sit ups for 30 seconds, crunches
for 30 seconds, planks for 30 seconds, and then Superman’s for 30 seconds. Then you’re going to repeat that and do that
one more time through, so two times total. For these 30 seconds, if your core isn’t strong
enough yet to do the 30 seconds all the way through, so the four exercises, each 30 seconds,
that means it’s two minutes through before you take a break and repeat it. Nathanael Morton: If your core isn’t strong enough
to go two minutes through, then take 15 seconds rest between each of these exercises. So do half sit ups per 30 seconds and then
rest for 15 seconds. Then do crunches for 30 seconds, and then
rest for 15 seconds. Planks for 30 seconds, rest for 15 seconds,
Superman’s for 30 seconds, rest 15 seconds, and then repeat all over again. So if you don’t have a strong core, that is
what you should do. And core is self-explanatory. You guys know how to do crunches and planks
and Superman’s and all that. And then after that, do not skip this part. This is where you can get ahead of other athletes
because athletes are phenomenal at skipping stretching, myself included. When I was younger, I never stretched until
I realized how important it was. Your vertical jump will be a lot higher if
you are looser and more flexible, not crazy flexible, but more flexible than you are now
probably. Nathanael Morton: Your vertical jump will be higher
than if you were tight. Tight muscles equal a lower vertical jump. I will say it again. Tight muscles equal a lower vertical jump. So don’t skip the stretching. For the stretching, everything’s going to
be for 60 seconds. You’re going to do the couch stretch, then
you’re going to switch legs, then you do the hamstring stretch, and then you switch legs,
or if you’re going to do a hamstring stretch where you use both legs, then it’s just one
set of 60 seconds. Then you do a quad stretch for 60 seconds,
switch legs, Achilles stretch, switch legs, pigeon stretch, then switch legs, butterfly
stretch, which is both legs at the same time, the frog stretch, which is both legs and then
the squat stretch, which is both legs. So you’re going to do each stretch in the
vertical jump training program for 60 seconds each. Nathanael Morton: These stretches are pretty self
explanatory. You’ll learn through doing it what muscles
that you should feel while you are stretching, but the main part that I want you to take
away from this is that tight muscles equals a lower vertical jumps. So do not skip the stretching. And ladies and gentlemen, that is it for week
one, day five of my weight training vertical jump workout. Remember, if you do not have this, you can
go over to Instagram right now, follow me on Instagram, tag three people on any one
of my posts, turn on post notifications and I will send it to you absolutely for free
so that you can increase your vertical jump. Ladies and gentlemen, like this video. If you liked it, subscribe to the channel
and click the bell if you haven’t already, and then take action because action is everything. Knowledge is not power, it is only potential
power until you take action on what you know. Action is everything. In order to see results, maximum results,
you must give maximum action. Let’s go and let’s do it all.


  1. CLICK HERE TO GET MY WEIGHT TRAINING JUMP PROGRAM FOR FREE: https://www.instagram.com/p/B261lwvlArt/

  2. My dad disagrees with box squats he says it's better to do regular squats because you go all the way down and get full range of motion. Any opinions?

  3. I really like your programs Nate, thank you. I have one question, which is not about the video itself but I still want to ask you:
    – In your opinion, how long should Basketball Skill workout be?

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