ISOMETRIC focused Vertical Jump Workout for BOUNCE

[@NathanaelMorton]

PROGRAMS & COACHING: bit.ly/3sTf1bP

[@NathanaelMorton]

Apologies for the poor audio quality! Also - I am working together with an editor to make these videos as helpful as possible. This was my first time trying out this type of video. Our goal is to improve video after video until you are getting the highest quality videos that we can possibly put out! Stay tuned because each video will improve and bring you more and more value. Thank you for all the support!

[@nicoskal85]

I bet the vast majority of your fans are here for the great and helpful content and not the anesthetics. Any plans for a video with your vertical evolution? Already hit the 40inch mark?

[@garymartin23]

Pony… 😂joking your a goat 🐐 😜😎

[@jjhbball]

I like this style a lot. Instead of just talking, you are showing. Action is everything.

[@Messup7654]

Yep

[@ЕвгенийПокровский-т9г]

Hey guys, whose are reading it, stop watching, start do actions, this is the best trainer and I work with him around 7 weeks and I am so happy, motivated and have fantastic results I'm my 37 y.o.

[@nicoskal85]

Almost 37 here as well, updates on your results would be great and much appreciated. 👍

[@ЕвгенийПокровский-т9г]

@@nicoskal85 no problem, how I can do it for you?)))

[@nicoskal85]

@@ЕвгенийПокровский-т9г haha you can keep on updating this comment! What's your starting vertical and your desired one?

[@ЕвгенийПокровский-т9г]

@@nicoskal85 no problem, I was a professional basketball player and had a very jump about 95 sm, I am 177 sm tall and I can easy dank with two legs and too hands, but I was 9 years ago. I started program 7 weeks ago and my jump was 70 and now I have 80, so I think in my age 10 sm for 7 weeks - fantastic result

[@nicoskal85]

That's indeed a really good result! And 95 cm ( 37 inch ) vertical was also impressive, I am sure you can go up to 40 inch, so 1 metre. Great work mate!

[@nmarx3]

Can’t wait til I’m back and training with you!

[@FluksWorkouts]

Awesome video lets go!

[@shaikhsaeed2789]

How to avoid knee pain during weight workout?

[@carlolarsen1225]

Hey coach, can you put these workout exercises in the vid into one whole list? It will help alot Thanks for sharing anyw

[@tearteam2638]

Let’s get it! 🔥🔥🔥 Noti squad

[@easymoney1676]

coach nath can you make a detailed video about triphasic training

[@NathanaelMorton]

Yup I can do that!

[@GOODBOYDI9]

Coach please make video bout how to peak in peaking phase 🙏

[@NathanaelMorton]

Okay will do!

[@jtmontross2415]

Notification Squad !!

[@joshuao-s4792]

Coach Nat you don’t miss 🔥. Quick question though is RFD only for concentric movements and plyometrics? Could RFD be performed eccentrically?

[@NathanaelMorton]

Of course! The ability to pull yourself down quickly is eccentric RFD. It plays a role (literally half the role) in pulling yourself down and then switching directions and pushing back up into a jump. It’s necessary for the stretch shortening cycle to work as efficiently and rapidly as possible!

[@joshuao-s4792]

@@NathanaelMorton so for instance a squat possibly you could perform both concentric and eccentric RFD movements with it or would you need to focus on one or the other?

[@davide2870]

Noti squad

[@dontreach9431]

When you do back squats, do you squat on the ball of your feet or flat footed? I just did this workout today mixed with some plyos and I think I pushed myself too hard cause I ended up puking mid way through the workout 😂 FYI I did the back squats on the balls of my feet

[@dylanboks2002]

Your vid’s are always so helpful. Also I have a question I started do these low intensity drill where I use a tire and jump on and off it (8 x 100). When I hit the floor I try to pop back up onto the tire as fast as I can. Would this exercise benefit me if I would do it everyday? P.s. I don’t feel any pain in my calves the next day that why I was asking if it’s ok to do this everyday?

[@NathanaelMorton]

8 Sets of 100? So 800 jumps a day? I wouldn't do it every day, at least at first. Week 1 I would do it 2 times. Week 2 I would do it 3 times that week. Week 3 I would do it 4 times. Week 4 I would do it 5 times. This is if you want to build up to every day.. and it also depends on how high the tire is. But even a normal tire, that's a ton of volume. You may feel good now but be careful of shin splints, jumpers knee, or achilles tenon pain. It's surely possible for some athletes to do this and be fine, but most athletes will develop an overuse injury by doing it every day. Personally, I'd do it 3x per week - but test it out and see what works best for you!

[@nicoskal85]

800 jumps? Patellar tendonitis is not a nice experience. Are you trying to follow what Ja Morant used to do?

[@dylanboks2002]

@@nicoskal85 yea

[@nicoskal85]

Don't expect any positive results. It's like running marathons to train for a 100 m dash or like bodyweight squatting and then expecting to lift 315 lbs.

[@dylanboks2002]

@@NathanaelMorton one more question. Since you say we should have eccentric, isometric, and concentric in squats should I also do this for my other exercise like for example a Nordic curl?

[@Onetruehope18]

Can you review Elite Vertical Academy by overtimeathletes? Thanks!

[@NathanaelMorton]

Yup I have that on my list! Need to do it

[@samvega290]

Nathanael, when implementing PAP/contrast training, do you use potentiation clusters a la Coach Cal, or do you use longer rest periods between exercises as seems to be indicated in the literature? Thanks, love the content!

[@nathanielrupa3624]

As a beginner, what would you want me to take on first. Do a knee and ankle strengthening first or Vert jump program?

[@NathanaelMorton]

Probably a light vert program would be fine. But couldn't go wrong with doing knees and ankle strength first. Zero harm in doing knees/ankles first. Possible harm in doing a vert program first. So for a safe bet, knees/ankles then jump program.

[@Mayor_McAwesome]

performing Yielding vs Overcoming Isos, would there be a big, if any difference at all in results when it comes to vertical jumps?

[@NathanaelMorton]

Yeah - there are certain times to do each. Yielding can be used at many times whereas overcoming is a little more of an advanced technique. Yielding is great for tendon rehab, motor unit recruitment, improving strength, etc etc. Should be used much more often throughout an athletes training career. Overcoming isos are less about rehab, more about performance. They're maily used in specific joint angles that are similar to sport. There wouldn't be massive differences in vert. Just specific times that each should be used.

[@takefuji7662]

Hello Nathanael, do you have any preference for which type of workout to begin forst and follow next: Eccentric, Iso, and concentric?

[@NathanaelMorton]

I would begin with either eccentrics or isometrics. If you have knee pain, isometrics first, then eccentric, then concentric. If you have no knee pain and want to focus on performance, eccentric first, then isometric, then concentric.

[@takefuji7662]

@@NathanaelMorton Thank you so much for your reply! Great I just had a recovery days last week and planned to start from eccentric. Appreciate you sharing your knowledge as always and have a great week✌️

[@marveskan7778]

notification squad!

[@KevinKampen]

Notification squad!

[@minci3933]

Yo Nathanael, I have a question. Should I be doing plyometrics or weight training during my volleyball season? Thanks

[@NathanaelMorton]

Yes both, just at much lower volume! Also I would combine it at the same time as your volleyball practices and games (meaning directly before or after) so that all of the leg breakdown is happening at the same time and you leave the rest of the time for recovery. One more tip - I'd do mainly power exercises (weighted and explosive exercises between 55-80% of your 1 rep max) moving the weight fast, for around 5 sets of 3 reps. Choose 1-2 exercises like power cleans and squats (just examples), get them done and get out. No need for high volume - that comes from practice.

[@minci3933]

@@NathanaelMorton appreciate it bro

[@sarabjitsandhu4394]

If you had to choose one to do forever to jump higher, would you choose only plyos or only strength training and why?

[@NathanaelMorton]

Plyos - in order to jump higher, the best thing to do is jump :)

[@SpaceDad87]

Bump for algorithm

[@NathanaelMorton]

Appreciate that brother!

[@user-ng8yz1wm4u]

Make a Jump programme gym version

[@NathanaelMorton]

I have a bunch lol. Beyond The Rim 2, 3, and 4 all require a gym (or at least weights)

[@user-ng8yz1wm4u]

@@NathanaelMorton where can I get it from

[@julienleveaux3113]

🔥🔥🔥

[@Joropicha7]

Hey Nathanael, you im a volleyball player and i notice that after my fourth or fifth jump i cant jump as high and lose a couple of inches on my vert. Is there a way to build more endurance and make me jump higher more consistently?

[@NathanaelMorton]

Yup you'll have to increase the reps of your jumps little by little each time you train. Your body will learn to jump when you're tired and you will be able to do more jumps before you hit that wall.

[@Joropicha7]

@@NathanaelMortontysm is doing more plyos gonna help?

[@osmarmurillo3663]

That is for max strength phase?

[@NathanaelMorton]

Yup this workout was during my max strength phase!

[@alanjaypiong6265]

An i do this in a smith machine?

[@NathanaelMorton]

Yup if that's all you have you can for sure!

[@theuselessways690]

damn ty

[@NathanaelMorton]

You're welcome!

[@maskoffmike]

YESSSSIRRRRRRRR

[@NathanaelMorton]

🔥🔥🔥

[@יותםגיל]

For all the young athletes out here... Remember. Sooner or later, your career will be over... utilize your time, go and work out! Before it's too late..

[@isaiahbonegomez6862]

Jump

[@NathanaelMorton]

THANKS FOR THE SUPPORT! kzbin.info/www/bejne/ioHRoYl8js9qhM0

[@kevinguaya7414]

Noti squad