The Best WEIGHTED Exercises to Dunk a Basketball

[@NathanaelMorton]

GET STARTED WITH MY TRAINING PROGRAMS TODAY: rb.gy/aurv0 PART 4: WEIGHTED Sets and Reps: kzbin.info/www/bejne/fnucf5Z5rrNke5I

[@Mostafa_shendy]

one of the most underrated basketball Coach out there. really the amount of dedication and hard work you put in these videos i really can't say anything except thank you coach for helping us hoopers reach our goals.

[@NathanaelMorton]

I appreciate that! Glad you enjoy the videos and I’ll keep them coming. Hope you learn something useful!

[@hamo8992]

perfect thing to watch while baked

[@NathanaelMorton]

Lol

[@maaia98]

!!!!

[@edwardgrenore126]

Aight, who let bro cook 💀

[@ARBets23]

quit by 23 truss

[@josealbertogomezgarcia3988]

nathanael i would love that youcould do the perfect week training for increasing vertical jump and explosiveness!!!! you´re absolutely amazing, love you

[@Menace2SocietyNDO]

🐐 of all basketball coaches. Btw does this apply to sprint speed aswell? Since im mainly doing this for sprinting

[@Rawrblam]

Thanks for this list coach. I just wanted to offer that overcoming isometrics can be done at home with a yoga strap, and doing them in the very bottom position of a full squat has almost magically fixed my patellar tendonitis while simultaneously helping me increase my vert. They're super underrated imo!

[@NathanaelMorton]

That’s awesome! How long do you do them for? This is interesting

[@Rawrblam]

I do 6 sets of 6 seconds with a minute rest in between, 3 sets at full knee bend and 3 sets about 15 degrees above that. I've never heard anyone talk about them for tendonitis so I was pretty shocked with my results! @@NathanaelMorton

[@Rawrblam]

I do 6 sets of 6 seconds. I've never heard anyone talk about overcoming isometrics for tendonitis, so I was pretty surprised by how well they worked for me!@@NathanaelMorton

[@mulyadisutejo9211]

bruce lee does this, to really gain the most of it, do it at multiple position and do it at max effort at each position, so if we talk about jumping, we do it at every sequence point before we are in the air. 🔥🔥🔥🔥

[@raphm107]

Great video coach. Could we get a upper body tier list for hoopers/athleticness?

[@NathanaelMorton]

Yup I got you 💪🏼

[@Justin-hj9ce]

@@NathanaelMortonYESSSS

[@eddiecase1976]

I watched the plyometric video several times. I took notes. I'll watch this one several times, and I'll take more notes.

[@NathanaelMorton]

Love it!! 💪🏼

[@lilalfares965]

can you do a short video on sets and reps on each exercise , i really learned from this video but stiil confused about the sets and reps.

[@NathanaelMorton]

Yup next Saturday it’s dropping. It’s a quick one too.

[@amruthalfred]

Thanks for putting in the insane effort to make this and the plyo tier list video brother, its so useful and one of its kind!

[@NathanaelMorton]

Glad it was helpful!

[@odysseusW]

Lets gooo another banger!!!

[@NathanaelMorton]

Yessir!!

[@matranko3061]

Hi coach, just wondering if you could do a good drills dunk program review by coach bobby whyte and coach ross? Much apprecited if u could.

[@nicolasa4267]

could you do a tierlist of exercises to develop power? thank you for your videos Nathanael u the goat man

[@deltagamer4016]

As an absolute beginner I can certify that back squat alone gained me 4-4.5 inches in two months from ( from 19" to 23.5 ) in about two months also did cardio like 5-10k runs 3 times a week along with 1hr jump rope to fatigue and 1hr of core work.

[@Uzair_Of_Babylon465]

Great video keep it up you're doing amazing things 😁💯

[@NathanaelMorton]

Thank you so much 😁

[@not-dbl-S]

How do I Go From Touching The rim to Dunking Easily?

[@NathanaelMorton]

Progressive overload strength and plyometric exercises

[@marketmonster6055]

The best weighted exercise for vertical jump that directly translate over is squats and deadlifts with medium resistance, moving away as fast as possible and every couple weeks getting faster times moving that way she will put in the more weight on the bar and moving it toward the same goal and vice verca

[@Sao185]

great video, how about bulgarian split squat ? thank you

[@NathanaelMorton]

Same as RFESS! Major adaptations.

[@midse.1300]

can u do a video of the best power exercises?

[@alecfilippini2417]

Great video! Was wondering if the good mornings can be used for an upper body day or there can be adjustments made to this exercise to be used on a leg day instead of leg day? Figure you're using legs a bit but I feel I got too many exercises for leg days in building the base. Don't want to overload lol 😂

[@NathanaelMorton]

Yeah you can add it to upper! Especially because it’s post chain. In certain scenarios I’ll do compounds/quad dominant exercises one day and then hamstrings/glutes/calves with upper body the next day. Definitely fine

[@alwayshoopin1]

what about the leg press? where would you rank that

[@agdunking3075]

How do you feel about weighted isometrics

[@fitlifeconrad]

I think the best exercise to make you jump higher. That is a weighted exercise done fast, but with heavy enough weight that it provides a stimulus and enough resistance, but you can still move it fast.

[@bullymaguire7733]

can i ask how many workout of weight training and plyo u should do??

[@freeatlast1810]

Thankyou very much for sharing. What age would you say is safe to load the spine doing back squats?

[@NathanaelMorton]

Back squats are last of the squat family to be added in. Make sure they’ve done body weight squats, then Goblet Squats can hold them for a long time. After they’re pretty strong and have gotten good at the squat pattern in general, 12-13 is fine to start with the bar and light weights IF they’ve mastered the rest.

[@freeatlast1810]

@@NathanaelMorton many thanks for taking the time to reply. I volunteer coaching U16's boys basketball and have two sons (14 & 12). I've stayed away from the back squats for the time being. Don't exactly what you just suggested, mixing in various lunge type patterns and single leg stuff. We do deadlifts with the trap bar as well as conventional. Many thanks for all the great videos you have put out over the years. 🙏🙏

[@RonFoxall-i2j]

Let's say I have a 20" vertical and I have strength training but started to incorporate specific training to increase my vertical like box jumps, cleans, depth jumps, jump squats, etc. while also making sure I get plenty of rest, my diet is on point, and I am properly managing my fatigue over the coarse of the program. Also let's say the program runs for a year. What is a realistic improvement I would be able to see on my vertical jump?

[@lucamilner785]

6 inches minimum i would say

[@AlteredState1123]

Nice compilation. Loading the spine is not something to be taken lightly (pun intended). As an older person, I will max out on body weight, single leg, and maybe sandbags before loading up on any iron. Appreciate the video.

[@NathanaelMorton]

Great progressions!! Glad you enjoyed 💪🏼

[@mysteriulanguescendumabsco5766]

I'm curious to know your reasoning for placing the RDL in the 'Great Adaptation' category instead of 'Major Adaptation', especially since it effectively targets the posterior chain muscles, which are crucial for vertical jump performance

[@NathanaelMorton]

I think if I did it again I would put it in Major Adaptations. There's really nothing like it to develop more post chain strength.

[@jimmyjames-un2uc]

Same with the last Video, Do I start With minor and slowly move up or start and stay with the greats and Major?

[@zekedepriest]

Not my video, but my opinion is I wouldn’t use any minor or good exercise except to warmup, rehab, or if you are brand new to working out. If you’re a fairly active person you should be able to do any of the great or major exercises safely

[@RobertGareau-z2b]

how many sets and repetitions should I do of these weighted exercises? and how many days a week should I do them?

[@NathanaelMorton]

Just made a whole video on that - it’s my most recent video

[@prorgboyz8672]

how about belt squat machine and leg press machine?

[@NathanaelMorton]

Belt squat Major Adaptations and Leg Press Great Adaptations

[@AnkaraMessi69-r8s]

Does dumbbell deadlift work

[@NathanaelMorton]

Yes, you just can't load up as heavy so there comes a point where it's not as effective as a barbell deadlift would be at improving strength/force production.

[@grimreality451]

While I would generally agree with which exercises produce the most gains, an important factor you left out was how much weight should be used to maximize gains. Say for example, pertaining to the exercises in the "Will Cause MAJOR Adaptations" category, if one were to back squat, deadlift, power clean, front squat the bar with no additional weight, that won't really increase vertical jump by much. Conversely, if one does exercises in the "Will Cause MINOR Adaptations" category such as the REVERSE SLED DRAG with 500 pounds of weight, I'm pretty sure that will increase one's vertical jump substantially.

[@NathanaelMorton]

I agree 100%. When I said progressive overload I assumed that the athlete would understand to continue to do more weight over time to ensure adaptations occur. I think I mentioned that but might have missed it! Appreciate you pointing this out 🤝

[@grimreality451]

@@NathanaelMorton While I knew this some beginners may not be aware of this. Thanks for the reply and for this great video.

[@agdunking3075]

Is hang cleans, seated pistol squats, and Rdls enough for vertical jump

[@NathanaelMorton]

Yes. Just be sure to keep progressive overloading. But you'll also want to add in some actual approach jumps and dunks.

[@agdunking3075]

@@NathanaelMortonthank you

[@abelguillenjr]

What’s the best reps and sets for back squat?

[@antonioxjr8383]

3 x 4-6 for strength

[@NathanaelMorton]

Depends on the outcome you’re trying to get (strength, power, hypertrophy, etc). On Saturday I’m posting the ‘perfect’ sets and reps for all of these exercises

[@kwincybrown3623]

Hey bro my routine for my vertical jump training is I do 3 times of day but those 3 days be different not the same tho. For example 3 plyometrics repeated box jumps 3 sets 10 Depth jumps 3 sets 10 Pogo jumps 3 sets 20 After that I do strength training quarter squats 5 sets 6 cause i lift 260 lbs and deadlifts 280lbs 5 sets 3. Then, I do standing calfs raises 3 sets 20. What think you bro?

[@NathanaelMorton]

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

[@Rip_Ivn]

May i ask about how many reps for each exercises

[@NathanaelMorton]

Making a whole video on this! Dropping next Saturday

[@Here2TalkHoops]

What’s about hack squats ?

[@NathanaelMorton]

Very very solid. I’d say AT LEAST Great, possibly Major.

[@totallyraw1313]

How about single leg leg press?

[@NathanaelMorton]

GREAT adaptations! Not quite major

[@landoneppler1425]

Where the leg extensions at? Where would you put them?

[@NathanaelMorton]

Honestly not the best for athleticism. Probably put them in good, maybe even minor 😕 but for bodybuilding or hypertrophy they’re excellent

[@landoneppler1425]

@@NathanaelMortonokay thank you!

[@giacomozanetti2077]

Trap bar deadlift?

[@NathanaelMorton]

Major Adaptations

[@totallyraw1313]

Why did you put lunges in the major adaptations category, but step ups in great adaptations category? Shouldn't they be in the same category?

[@NathanaelMorton]

Potentially. They’re pretty close. Just much more activation on the non-working leg during lunges. Could probably put step ups in major.

[@blackout2430]

From all the kneesover toes guy videos I’ve watched over the past couple years, I’m shocked that you think the hamstring curl is superior to the Nordic curl.

[@NathanaelMorton]

Nordic Curls maybe should have been placed in great adaptations. Nordic Curl and Hamstring Curl are definitely the two best hamstring exercises with knee bend (excluding straight leg hamstring exercises like RDL's, etc). But for MOST people, Hamstring Curls will be more effective. Most people cannot do full Nordics, and cheat the concentric. The eccentric is definitely better on a Nordic, but concentric is better on a Hamstring Curl. Both deserve a spot in a good training program. If an athlete can complete a Nordic correctly, Nordics would be better.

[@MarcosLacombe]

Thoughts on the snatch?

[@NathanaelMorton]

Great 👍🏼

[@MarcosLacombe]

@@NathanaelMorton why is the snatch so rarely mentioned in the sport training community? The only coach I see using it consistently is Dane from Garage Strength.

[@hrwedsash]

Can we go Ass to Grass on Back Squats?

[@NathanaelMorton]

Yes 100%

[@hrwedsash]

@@NathanaelMorton ♥️

[@Hensley_Jb]

Best plyos to run faster?😮‍💨

[@xxghostpro582]

Leg extension?

[@NathanaelMorton]

Minor, maybe good. It's awesome for bodybuilders, can be helpful for tendon pain, but as far as transforming you vertical jump - not the best option.

[@roubeng6476]

W vid W vid

[@Tomasvideos94]

Are plyos better?

[@NathanaelMorton]

Overall, jumping is the best thing for jumping. So yes. But strength training amplifies the potential of that jumping. The more force you can produce, the better.

[@Tomasvideos94]

@@NathanaelMorton ok thanks I just find plyos to be hard on my knees so I do more strength training

[@dylanklem6442]

Promo>SM ❤️

[@thekingcobra5782]

Bulgarians?

[@NathanaelMorton]

Same as RFESS. Major Adaptations

[@Benk12390]

100th comment

[@randomnameg4041]

Jump

[@NathanaelMorton]

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