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

jump training program

n at h a n a e l m o r t o n
www.nathanaelmorton.com
 n at h a n a e l m o r t o n
www.nathanaelmorton.com

w e e k 1 - d ay 1
explosive strength and power

DYNAMIC warm up 7 mins
upper body warm up 3 mins

medicine ball wall side toss 3 sets of 6 reps each side

dumbell hang clean and press 3 sets of 10 reps

eccentric focused bench press 8 sets of 3 reps @ 40% 1rp

*super last 4 sets with....*
zottman curls 4 sets of 10 reps

explosive pull ups 3 sets to failure

*superset with....*
ty raises 3 sets of 10 reps

dumbbell skull crushers 3 sets of 10 reps

*superset with....*
lateral to front raise 3 sets of 10 reps

2
 n at h a n a e l m o r t o n
jump training program

w e e k 1 - d ay 2
rest day

acceptable options for your recovery day:

going for a walk

foam rolling
massage gun
ice bath
light skills workout

3
 n at h a n a e l m o r t o n
www.nathanaelmorton.com

w e e k 1 - d ay 3
main workout - speed day

DYNAMIC warm up 7 mins
reverse deadmills 6 mins
upper body warm up 3 mins

med ball circuit 3 sets

med ball overhead toss 6 reps
med ball chest pass 3 reps each leg
med ball wall throw 6 reps
med ball slam 6 reps

concentric focused bench press 3 sets of 15 seconds at 50% 1rm

*as many reps as possible*
explosive dumbbell bent over rows 3 sets of 15 seconds
*as many reps as possible*
explosive dumbbell shoulder press 3 sets of 15 seconds
*as many reps as possible*
explosive dumbbell hammer curls 3 sets of 15 seconds
*as many reps as possible*

breathing and visualization 5 - 10 mins

4
 n at h a n a e l m o r t o n
jump training program

w e e k 1 - d ay 4
rest day

acceptable options for your recovery day:

going for a walk

foam rolling
massage gun
ice bath
light skills workout

5
 n at h a n a e l m o r t o n
www.nathanaelmorton.com

w e e k 1 - d ay 5
explosive strength and power

DYNAMIC warm up 7 mins
upper body warm up 3 mins

medicine ball wall side toss 3 sets of 6 reps each side

neutral dumbbell press 1 set of 10 reps at 30% 1rm

1 set of 8 reps at 45% 1rm
3 sets of 5 reps at 55% 1rm
*Superset any 3 sets with...* 1 set of 12 reps at 45% 1rm
90 degree alt. bicep curls 3 sets of 10 reps

standing arnold press 3 sets of 10 reps

*superset with...*
barbell bent over rows 3 sets of 10 reps

face pulls 3 sets of 10 reps

*superset with...*
kneeling side to front raises 3 sets of 10 reps

6
 n at h a n a e l m o r t o n
jump training program

w e e k 1 - d ay 6
rest day

acceptable options for your recovery day:

going for a walk

foam rolling
massage gun
ice bath
light skills workout

7
 n at h a n a e l m o r t o n
www.nathanaelmorton.com

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

8
 n at h a n a e l m o r t o n
jump training program

w e e k 2 - d ay 1
upper body pr day

DYNAMIC warm up 7 mins
reverse deadmills 6 mins
upper body warm up 3 mins

med ball circuit 3 sets

med ball overhead toss 6 reps
med ball chest pass 3 reps each leg
med ball wall throw 6 reps
med ball slam 6 reps

barbell bench press 1 set of 10 reps at 30% 1rm

We are going for a 1 Rep Max here! 1 set of 8 reps at 40% 1rm
Be sure to do this safely and have 1 set of 6 reps at 50% 1rm
someone to spot you. 1 set of 4 reps at 60% 1rm
1 set of 3 reps at 70% 1rm
1 set of 2 reps at 80% 1rm
1 set of 1 rep at 90% 1rm
1 set of 1 rep at 100% 1rm
Try to beat your previous sets of 1RM 2 sets of 1 rep at 100% 1rm

barbell bent over rows 1 set of as many reps as possible

weighted dips 1 set of as many reps as possible

body weight pull ups 1 set of as many reps as possible

9
 n at h a n a e l m o r t o n
www.nathanaelmorton.com

w e e k 2 - d ay 2
rest day

acceptable options for your recovery day:

going for a walk

foam rolling
massage gun
ice bath
light skills workout

10
 n at h a n a e l m o r t o n
jump training program

w e e k 2 - d ay 3
explosive strength circuit

DYNAMIC warm up 7 mins
upper body warm up 3 mins

explosive dumbbell circuit 3 sets

bench press
bent over rows
shoulder press
hammer curls

I did not plug in any reps or weight, because the point of this circuit is to increase explosive
strength and rate of force development by progressive overloading either REPS or WEIGHT
(not both) each time you do this workout.

This workout is done once per week, so try to get a little more each time. It doesn’t matter if
you go 5lbs heavier each week, or get 1 more rep each week. Just try to get a little more.
Push yourself!

11
 n at h a n a e l m o r t o n
www.nathanaelmorton.com

w e e k 2 - d ay 4
rest day

acceptable options for your recovery day:

going for a walk

foam rolling
massage gun
ice bath
light skills workout

12
 n at h a n a e l m o r t o n
jump training program

w e e k 2 - d ay 5
upper body power session

DYNAMIC warm up 7 mins
reverse deadmills 6 mins
upper body warm up 3 mins

concentric focused bench press 6 sets of 3 reps

Your first 6 sets of bench press are ( 30%, 40%, 50%, 60%, & 70% 1rm )
to prepare you for your last 4 sets 4 sets of 3 reps at 80% 1rm
of bench press with the heavy load.

explosive pull ups 4 sets of as many as possible

dumbbell bicep curl to shoulder press 3 sets of 10 reps

tricep choice 3 sets of 10 - 20 reps

You could do:
Skull Crushers
Tricep Pressdowns
Tricep Kickbacks
Dips
Overhead Tricep Extension
(These are just some examples)

13
 n at h a n a e l m o r t o n
www.nathanaelmorton.com

w e e k 2 - d ay 6
rest day

acceptable options for your recovery day:

going for a walk

foam rolling
massage gun
ice bath
light skills workout

14
 n at h a n a e l m o r t o n
jump training program

w e e k 2 - d ay 7
rest day

acceptable options for your recovery day:

going for a walk

foam rolling
massage gun
ice bath
light skills workout

15
 n at h a n a e l m o r t o n
www.nathanaelmorton.com

w e e k 3 - d ay 1
explosive strength and power

DYNAMIC warm up 7 mins
upper body warm up 3 mins

medicine ball wall side toss 3 sets of 8 reps each side

dumbell hang clean and press 3 sets of 10 reps

eccentric focused bench press 7 sets of 3 reps at 50% 1rp

*super any 4 sets with....* 3 sets of 2 reps at ( 60%, 75%, & 80% 1rm )
zottman curls 4 sets of 10 reps

renegade row to push up 3 sets of 10 reps

dumbbell skull crushers 3 sets of 10 reps

*superset with....*
lateral to front raise 3 sets of 10 reps

16
 n at h a n a e l m o r t o n
jump training program

w e e k 3 - d ay 2
rest day

acceptable options for your recovery day:

going for a walk

foam rolling
massage gun
ice bath
light skills workout

17
 n at h a n a e l m o r t o n
www.nathanaelmorton.com

w e e k 3 - d ay 3
explosive strength circuit

DYNAMIC warm up 7 mins
upper body warm up 3 mins

explosive dumbbell circuit 3 sets

bench press
bent over rows
shoulder press
hammer curls

I did not plug in any reps or weight, because the point of this circuit is to increase explosive
strength and rate of force development by progressive overloading either REPS or WEIGHT
(not both) each time you do this workout.

This workout is done once per week, so try to get a little more each time. It doesn’t matter if
you go 5lbs heavier each week, or get 1 more rep each week. Just try to get a little more.
Push yourself!

18
 n at h a n a e l m o r t o n
jump training program

w e e k 3 - d ay 4
rest day

acceptable options for your recovery day:

going for a walk

foam rolling
massage gun
ice bath
light skills workout

19
 n at h a n a e l m o r t o n
www.nathanaelmorton.com

w e e k 3 - d ay 5
explosive strength and power

DYNAMIC warm up 7 mins
upper body warm up 3 mins

medicine ball wall side toss 3 sets of 8 reps each side

neutral dumbbell press 1 set of 10 reps at 30% 1rm

1 set of 8 reps at 47% 1rm
3 sets of 5 reps at 60% 1rm
*superset any 3 sets with...* 1 set of 12 reps at 47% 1rm
90 degree alt. bicep curls 3 sets of 10 reps

weighted pull ups 3 sets of as many as possible

*superset with...*
weighted dips 3 sets of as many as possible

face pulls 3 sets of 10 reps

*superset with...*
kneeling side to front raises 3 sets of 10 reps

20
 n at h a n a e l m o r t o n
jump training program

w e e k 3 - d ay 6
rest day

acceptable options for your recovery day:

going for a walk

foam rolling
massage gun
ice bath
light skills workout

21
 n at h a n a e l m o r t o n
www.nathanaelmorton.com

w e e k 3 - d ay 7
rest day

acceptable options for your recovery day:

going for a walk

foam rolling
massage gun
ice bath
light skills workout

22
 n at h a n a e l m o r t o n
jump training program

w e e k 4 - d ay 1
explosive strength and power

DYNAMIC warm up 7 mins
upper body warm up 3 mins

medicine ball wall side toss 3 sets of 8 reps each side

dumbell hang clean and press 3 sets of 10 reps

eccentric focused bench press 7 sets of 3 reps at 50% 1rp

*super any 4 sets with....* 3 sets of 2 reps at ( 60%, 75%, & 80% 1rm )
zottman curls 4 sets of 10 reps

renegade row to push up 3 sets of 10 reps

dumbbell skull crushers 3 sets of 10 reps

*superset with....*
lateral to front raise 3 sets of 10 reps

23
 n at h a n a e l m o r t o n
www.nathanaelmorton.com

w e e k 4 - d ay 2
rest day

acceptable options for your recovery day:

going for a walk

foam rolling
massage gun
ice bath
light skills workout

24
 n at h a n a e l m o r t o n
jump training program

w e e k 4 - d ay 3
main workout - speed day

DYNAMIC warm up 7 mins
reverse deadmills 6 mins
upper body warm up 3 mins

med ball circuit 3 sets

med ball overhead toss 6 reps
med ball chest pass 3 reps each leg
med ball wall throw 6 reps
med ball slam 6 reps

concentric focused bench press 3 sets of 15 seconds at 50% 1rm

*as many reps as possible*
explosive dumbbell bent over rows 3 sets of 15 seconds
*as many reps as possible*
explosive dumbbell shoulder press 3 sets of 15 seconds
*as many reps as possible*
explosive dumbbell hammer curls 3 sets of 15 seconds
*as many reps as possible*

breathing and visualization 5 - 10 mins

25
 n at h a n a e l m o r t o n
www.nathanaelmorton.com

w e e k 4 - d ay 4
rest day

acceptable options for your recovery day:

going for a walk

foam rolling
massage gun
ice bath
light skills workout

26
 n at h a n a e l m o r t o n
jump training program

w e e k 4 - d ay 5
explosive strength and power

DYNAMIC warm up 7 mins
upper body warm up 3 mins

medicine ball wall side toss 3 sets of 8 reps each side

neutral dumbbell press 1 set of 10 reps at 30% 1rm

1 set of 8 reps at 47% 1rm
3 sets of 5 reps at 60% 1rm
*superset any 3 sets with...* 1 set of 12 reps at 47% 1rm
90 degree alt. bicep curls 3 sets of 10 reps

weighted pull ups 3 sets of as many as possible

*superset with...*
weighted dips 3 sets of as many as possible

face pulls 3 sets of 10 reps

*superset with...*
kneeling side to front raises 3 sets of 10 reps

27
 n at h a n a e l m o r t o n
www.nathanaelmorton.com

w e e k 4 - d ay 6
rest day

acceptable options for your recovery day:

going for a walk

foam rolling
massage gun
ice bath
light skills workout

28
 n at h a n a e l m o r t o n
jump training program

w e e k 4 - d ay 7
rest day

acceptable options for your recovery day:

going for a walk

foam rolling
massage gun
ice bath
light skills workout

29
 n at h a n a e l m o r t o n
www.nathanaelmorton.com

w e e k 5 - d ay 1
upper body pr day

DYNAMIC warm up 7 mins
reverse deadmills 6 mins
upper body warm up 3 mins

med ball circuit 3 sets

med ball overhead toss 6 reps
med ball chest pass 3 reps each leg
med ball wall throw 6 reps
med ball slam 6 reps

barbell bench press 1 set of 10 reps at 30% 1rm

We are going for a 1 Rep Max here! 1 set of 8 reps at 40% 1rm
Be sure to do this safely and have 1 set of 6 reps at 50% 1rm
someone to spot you. 1 set of 4 reps at 60% 1rm
1 set of 3 reps at 70% 1rm
1 set of 2 reps at 80% 1rm
1 set of 1 rep at 90% 1rm
1 set of 1 rep at 100% 1rm
Try to beat your previous sets of 1RM 2 sets of 1 rep at 100% 1rm

barbell bent over rows 1 set of as many reps as possible

weighted dips 1 set of as many reps as possible

body weight pull ups 1 set of as many reps as possible

30
 n at h a n a e l m o r t o n
jump training program

w e e k 5 - d ay 2
rest day

acceptable options for your recovery day:

going for a walk

foam rolling
massage gun
ice bath
light skills workout

31
 n at h a n a e l m o r t o n
www.nathanaelmorton.com

w e e k 5 - d ay 3
explosive strength circuit

DYNAMIC warm up 7 mins
upper body warm up 3 mins

explosive dumbbell circuit 3 sets

bench press
bent over rows
shoulder press
hammer curls

I did not plug in any reps or weight, because the point of this circuit is to increase explosive
strength and rate of force development by progressive overloading either REPS or WEIGHT
(not both) each time you do this workout.

This workout is done once per week, so try to get a little more each time. It doesn’t matter if
you go 5lbs heavier each week, or get 1 more rep each week. Just try to get a little more.
Push yourself!

32
 n at h a n a e l m o r t o n
jump training program

w e e k 5 - d ay 4
rest day

acceptable options for your recovery day:

going for a walk

foam rolling
massage gun
ice bath
light skills workout

33
 n at h a n a e l m o r t o n
www.nathanaelmorton.com

w e e k 5 - d ay 5
upper body power session

DYNAMIC warm up 7 mins
reverse deadmills 6 mins
upper body warm up 3 mins

concentric focused bench press 6 sets of 3 reps

Your first 6 sets of bench press are ( 30%, 40%, 50%, 60%, & 70% 1rm )
to prepare you for your last 4 sets 4 sets of 3 reps at 80% 1rm
of bench press with the heavy load.

explosive pull ups 4 sets of as many as possible

dumbbell bicep curl to shoulder press 3 sets of 10 reps

tricep choice 3 sets of 10 - 20 reps

You could do:
Skull Crushers
Tricep Pressdowns
Tricep Kickbacks
Dips
Overhead Tricep Extension
(These are just some examples)

34
 n at h a n a e l m o r t o n
jump training program

w e e k 5 - d ay 6
rest day

acceptable options for your recovery day:

going for a walk

foam rolling
massage gun
ice bath
light skills workout

35
 n at h a n a e l m o r t o n
www.nathanaelmorton.com

w e e k 5 - d ay 7
rest day

acceptable options for your recovery day:

going for a walk

foam rolling
massage gun
ice bath
light skills workout

36
 n at h a n a e l m o r t o n
jump training program

w e e k 6 - d ay 1
explosive strength and power

DYNAMIC warm up 7 mins
upper body warm up 3 mins

medicine ball wall side toss 3 sets of 6 reps each side

dumbell hang clean and press 3 sets of 10 reps

eccentric focused bench press 7 sets of 3 reps at 55% 1rp

2 sets of 2 reps at ( 62%, 77% 1rm )
*super any 4 sets with....* 1 set of 1 rep at 82% 1rm
zottman curls 4 sets of 10 reps

explosive pull ups 3 sets to failure

*superset with....*
ty raises 3 sets of 10 reps

dumbbell skull crushers 3 sets of 10 reps

*superset with....*
lateral to front raise 3 sets of 10 reps

37
 n at h a n a e l m o r t o n
www.nathanaelmorton.com

w e e k 6 - d ay 2
rest day

acceptable options for your recovery day:

going for a walk

foam rolling
massage gun
ice bath
light skills workout

38
 n at h a n a e l m o r t o n
jump training program

w e e k 6 - d ay 3
explosive strength circuit

DYNAMIC warm up 7 mins
upper body warm up 3 mins

explosive dumbbell circuit 3 sets

bench press
bent over rows
shoulder press
hammer curls

I did not plug in any reps or weight, because the point of this circuit is to increase explosive
strength and rate of force development by progressive overloading either REPS or WEIGHT
(not both) each time you do this workout.

This workout is done once per week, so try to get a little more each time. It doesn’t matter if
you go 5lbs heavier each week, or get 1 more rep each week. Just try to get a little more.
Push yourself!

39
 n at h a n a e l m o r t o n
www.nathanaelmorton.com

w e e k 6 - d ay 4
rest day

acceptable options for your recovery day:

going for a walk

foam rolling
massage gun
ice bath
light skills workout

40
 n at h a n a e l m o r t o n
jump training program

w e e k 6 - d ay 5
explosive strength and power

DYNAMIC warm up 7 mins
upper body warm up 3 mins

medicine ball wall side toss 3 sets of 10 reps each side

neutral dumbbell press 1 set of 10 reps at 30% 1rm

1 set of 8 reps at 47% 1rm
1 set of 6 reps at 55% 1rm
2 sets of 5 reps at 60% 1rm
1 set of 4 reps at 65% 1rm
*superset any 3 sets with...* 1 set of 12 reps at 47% 1rm
90 degree alt. bicep curls 3 sets of 10 reps

standing arnold press 3 sets of 10 reps

*superset with...*
barbell bent over rows 3 sets of 10 reps

face pulls 3 sets of 10 reps

*superset with...*
kneeling side to front raises 3 sets of 10 reps

41
 n at h a n a e l m o r t o n
www.nathanaelmorton.com

w e e k 6 - d ay 6
rest day

acceptable options for your recovery day:

going for a walk

foam rolling
massage gun
ice bath
light skills workout

42
 n at h a n a e l m o r t o n
jump training program

w e e k 6 - d ay 7
rest day

acceptable options for your recovery day:

going for a walk

foam rolling
massage gun
ice bath
light skills workout

43
 n at h a n a e l m o r t o n
www.nathanaelmorton.com

w e e k 7 - d ay 1
explosive strength and power

DYNAMIC warm up 7 mins
upper body warm up 3 mins

medicine ball wall side toss 3 sets of 10 reps each side

dumbell hang clean and press 3 sets of 10 reps

eccentric focused bench press 5 sets of 3 reps at 55% 1rp

2 sets of 2 reps at ( 62%, 77% 1rm )
*super any 4 sets with....* 1 set of 1 rep at 82% 1rm
zottman curls 4 sets of 10 reps

explosive pull ups 3 sets to failure

*superset with....*
ty raises 3 sets of 10 reps

dumbbell skull crushers 3 sets of 10 reps

*superset with....*
lateral to front raise 3 sets of 10 reps

44
 n at h a n a e l m o r t o n
jump training program

w e e k 7 - d ay 2
rest day

acceptable options for your recovery day:

going for a walk

foam rolling
massage gun
ice bath
light skills workout

45
 n at h a n a e l m o r t o n
www.nathanaelmorton.com

w e e k 7 - d ay 3
main workout - speed day

DYNAMIC warm up 7 mins
reverse deadmills 6 mins
upper body warm up 3 mins

med ball circuit 3 sets

med ball overhead toss 6 reps
med ball chest pass 3 reps each leg
med ball wall throw 6 reps
med ball slam 6 reps

concentric focused bench press 3 sets of 15 seconds at 50% 1rm

*as many reps as possible*
explosive dumbbell bent over rows 3 sets of 15 seconds
*as many reps as possible*
explosive dumbbell shoulder press 3 sets of 15 seconds
*as many reps as possible*
explosive dumbbell hammer curls 3 sets of 15 seconds
*as many reps as possible*

breathing and visualization 5 - 10 mins

46
 n at h a n a e l m o r t o n
jump training program

w e e k 7 - d ay 4
rest day

acceptable options for your recovery day:

going for a walk

foam rolling
massage gun
ice bath
light skills workout

47
 n at h a n a e l m o r t o n
www.nathanaelmorton.com

w e e k 7 - d ay 5
explosive strength and power

DYNAMIC warm up 7 mins
upper body warm up 3 mins

medicine ball wall side toss 3 sets of 10 reps each side

neutral dumbbell press 1 set of 10 reps at 30% 1rm

1 set of 8 reps at 47% 1rm
1 set of 6 reps at 55% 1rm
2 sets of 5 reps at 60% 1rm
1 set of 4 reps at 65% 1rm
*superset any 3 sets with...* 1 set of 12 reps at 47% 1rm
90 degree alt. bicep curls 3 sets of 10 reps

standing arnold press 3 sets of 10 reps

*superset with...*
barbell bent over rows 3 sets of 10 reps

face pulls 3 sets of 10 reps

*superset with...*
kneeling side to front raises 3 sets of 10 reps

48
 n at h a n a e l m o r t o n
jump training program

w e e k 7 - d ay 6
rest day

acceptable options for your recovery day:

going for a walk

foam rolling
massage gun
ice bath
light skills workout

49
 n at h a n a e l m o r t o n
www.nathanaelmorton.com

w e e k 7 - d ay 7
rest day

acceptable options for your recovery day:

going for a walk

foam rolling
massage gun
ice bath
light skills workout

50
 n at h a n a e l m o r t o n
jump training program

w e e k 8 - d ay 1
DELOAD 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

51
 n at h a n a e l m o r t o n
www.nathanaelmorton.com

w e e k 8 - d ay 2
DELOAD 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

52
 n at h a n a e l m o r t o n
jump training program

w e e k 8 - d ay 3
DELOAD 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

53
 n at h a n a e l m o r t o n
www.nathanaelmorton.com

w e e k 8 - d ay 4
DELOAD 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

54
 n at h a n a e l m o r t o n
jump training program

w e e k 8 - d ay 5
DELOAD 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

55
 n at h a n a e l m o r t o n
www.nathanaelmorton.com

w e e k 8 - d ay 6
DELOAD 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

56
 n at h a n a e l m o r t o n
jump training program

w e e k 8 - d ay 7
rest day

acceptable options for your recovery day:

going for a walk

foam rolling
massage gun
ice bath
light skills workout

57
 n at h a n a e l m o r t o n
www.nathanaelmorton.com

w e e k 9 - d ay 1
explosive strength and power

DYNAMIC warm up 7 mins
upper body warm up 3 mins

medicine ball wall side toss 3 sets of 12 reps each side

dumbell hang clean and press 4 sets of 10 reps

isometric focused bench press 8 sets of 3 reps at 57% 1rp

*super any 4 sets with....*
zottman curls 4 sets of 10 reps

explosive pull ups 3 sets to failure

*superset with....*
ty raises 4 sets of 10 reps

dumbbell skull crushers 4 sets of 10 reps

*superset with....*
lateral to front raise 4 sets of 10 reps

58
 n at h a n a e l m o r t o n
jump training program

w e e k 9 - d ay 2
rest day

acceptable options for your recovery day:

going for a walk

foam rolling
massage gun
ice bath
light skills workout

59
 n at h a n a e l m o r t o n
www.nathanaelmorton.com

w e e k 9 - d ay 3
explosive strength circuit

DYNAMIC warm up 7 mins
upper body warm up 3 mins

explosive dumbbell circuit 3 sets

bench press
bent over rows
shoulder press
hammer curls

I did not plug in any reps or weight, because the point of this circuit is to increase explosive
strength and rate of force development by progressive overloading either REPS or WEIGHT
(not both) each time you do this workout.

This workout is done once per week, so try to get a little more each time. It doesn’t matter if
you go 5lbs heavier each week, or get 1 more rep each week. Just try to get a little more.
Push yourself!

60
 n at h a n a e l m o r t o n
jump training program

w e e k 9 - d ay 4
rest day

acceptable options for your recovery day:

going for a walk

foam rolling
massage gun
ice bath
light skills workout

61
 n at h a n a e l m o r t o n
www.nathanaelmorton.com

w e e k 9 - d ay 5
explosive strength and power

DYNAMIC warm up 7 mins
upper body warm up 3 mins

medicine ball wall side toss 3 sets of 10 reps each side

neutral dumbbell press 1 set of 10 reps at 30% 1rm

1 set of 8 reps at 45% 1rm
1 set of 6 reps at 55% 1rm
1 set of 4 reps at 60% 1rm
*superset any 3 sets with...* 3 sets of 4 reps at 65% 1rm
90 degree alt. bicep curls 3 sets of 10 reps

weighted pull ups 3 sets of as many as possible

*superset with...*
weighted dips 3 sets of as many as possible

face pulls 3 sets of 10 reps

*superset with...*
kneeling side to front raises 3 sets of 10 reps

62
 n at h a n a e l m o r t o n
jump training program

w e e k 9 - d ay 6
rest day

acceptable options for your recovery day:

going for a walk

foam rolling
massage gun
ice bath
light skills workout

63
 n at h a n a e l m o r t o n
www.nathanaelmorton.com

w e e k 9 - d ay 7
rest day

acceptable options for your recovery day:

going for a walk

foam rolling
massage gun
ice bath
light skills workout

64
 n at h a n a e l m o r t o n
jump training program

w e e k 1 0 - d ay 1
explosive strength and power

DYNAMIC warm up 7 mins
upper body warm up 3 mins

medicine ball wall side toss 4 sets of 6 reps each side

push press 4 sets of 5 reps

isometric focused bench press 8 sets of 3 reps at 60% 1rp

*super any 4 sets with....*
zottman curls 4 sets of 10 reps

explosive pull ups 3 sets to failure

*superset with....*
ty raises 4 sets of 10 reps

dumbbell skull crushers 4 sets of 10 reps

*superset with....*
lateral to front raise 4 sets of 10 reps

65
 n at h a n a e l m o r t o n
www.nathanaelmorton.com

w e e k 1 0 - d ay 2
rest day

acceptable options for your recovery day:

going for a walk

foam rolling
massage gun
ice bath
light skills workout

66
 n at h a n a e l m o r t o n
jump training program

w e e k 1 0 - d ay 3
main workout - speed day

DYNAMIC warm up 7 mins
reverse deadmills 6 mins
upper body warm up 3 mins

med ball circuit 3 sets

med ball overhead toss 6 reps
med ball chest pass 3 reps each leg
med ball wall throw 6 reps
med ball slam 6 reps

concentric focused bench press 3 sets of 15 seconds at 50% 1rm

*as many reps as possible*
explosive dumbbell bent over rows 3 sets of 15 seconds
*as many reps as possible*
explosive dumbbell shoulder press 3 sets of 15 seconds
*as many reps as possible*
explosive dumbbell hammer curls 3 sets of 15 seconds
*as many reps as possible*

breathing and visualization 5 - 10 mins

67
 n at h a n a e l m o r t o n
www.nathanaelmorton.com

w e e k 1 0 - d ay 4
rest day

acceptable options for your recovery day:

going for a walk

foam rolling
massage gun
ice bath
light skills workout

68
 n at h a n a e l m o r t o n
jump training program

w e e k 1 0 - d ay 5
explosive strength and power

DYNAMIC warm up 7 mins
upper body warm up 3 mins

medicine ball wall side toss 4 sets of 6 reps each side

neutral dumbbell press 1 set of 10 reps at 30% 1rm

1 set of 8 reps at 45% 1rm
1 set of 6 reps at 55% 1rm
1 set of 4 reps at 60% 1rm
*superset any 4 sets with...* 3 sets of 4 reps at 65% 1rm
90 degree alt. bicep curls 4 sets of 10 reps

weighted pull ups 4 sets of 10 reps

*superset with...*
weighted dips 4 sets of 10 reps

face pulls 4 sets of 10 reps

*superset with...*
kneeling side to front raises 4 sets of 10 reps

69
 n at h a n a e l m o r t o n
www.nathanaelmorton.com

w e e k 1 0 - d ay 6
rest day

acceptable options for your recovery day:

going for a walk

foam rolling
massage gun
ice bath
light skills workout

70
 n at h a n a e l m o r t o n
jump training program

w e e k 1 0 - d ay 7
rest day

acceptable options for your recovery day:

going for a walk

foam rolling
massage gun
ice bath
light skills workout

71
 n at h a n a e l m o r t o n
www.nathanaelmorton.com

w e e k 1 1 - d ay 1
explosive strength and power

DYNAMIC warm up 7 mins
upper body warm up 3 mins

medicine ball wall side toss 3 sets of 12 reps each side

dumbell hang clean and press 3 sets of 12 reps

eccentric focused bench press 8 sets of e reps at 65% 1rm

*super any 4 sets with....*
zottman curls 4 sets of 10 reps

renegade row to push up 4 sets of 10 reps

dumbbell skull crushers 3 sets of 10 reps

*superset with....*
lateral to front raise 3 sets of 10 reps

72
 n at h a n a e l m o r t o n
jump training program

w e e k 1 1 - d ay 2
rest day

acceptable options for your recovery day:

going for a walk

foam rolling
massage gun
ice bath
light skills workout

73
 n at h a n a e l m o r t o n
www.nathanaelmorton.com

w e e k 1 1 - d ay 3
explosive strength circuit

DYNAMIC warm up 7 mins
upper body warm up 3 mins

explosive dumbbell circuit 3 sets

bench press
bent over rows
shoulder press
hammer curls

I did not plug in any reps or weight, because the point of this circuit is to increase explosive
strength and rate of force development by progressive overloading either REPS or WEIGHT
(not both) each time you do this workout.

This workout is done once per week, so try to get a little more each time. It doesn’t matter if
you go 5lbs heavier each week, or get 1 more rep each week. Just try to get a little more.
Push yourself!

74
 n at h a n a e l m o r t o n
jump training program

w e e k 1 1 - d ay 4
rest day

acceptable options for your recovery day:

going for a walk

foam rolling
massage gun
ice bath
light skills workout

75
 n at h a n a e l m o r t o n
www.nathanaelmorton.com

w e e k 1 1 - d ay 5
explosive strength and power

DYNAMIC warm up 7 mins
upper body warm up 3 mins

medicine ball wall side toss 3 sets of 12 reps each side

neutral dumbbell press 1 set of 10 reps at 30% 1rm

1 set of 8 reps at 45% 1rm
1 set of 6 reps at 55% 1rm
*superset any 3 sets with...* 4 sets of 4 reps at 70% 1rm
90 degree alt. bicep curls 3 sets of 10 reps

weighted pull ups 3 sets of as many as possible

*superset with...*
weighted dips 3 sets of as many as possible

face pulls 3 sets of 10 reps

*superset with...*
kneeling side to front raises 3 sets of 10 reps

76
 n at h a n a e l m o r t o n
jump training program

w e e k 1 1 - d ay 6
rest day

acceptable options for your recovery day:

going for a walk

foam rolling
massage gun
ice bath
light skills workout

77
 n at h a n a e l m o r t o n
www.nathanaelmorton.com

w e e k 1 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

78
 n at h a n a e l m o r t o n
jump training program

w e e k 1 2 - d ay 1
upper body pr day

DYNAMIC warm up 7 mins
reverse deadmills 6 mins
upper body warm up 3 mins

med ball circuit 3 sets

med ball overhead toss 6 reps
med ball chest pass 3 reps each leg
med ball wall throw 6 reps
med ball slam 6 reps

barbell bench press 1 set of 10 reps at 30% 1rm

We are going for a 1 Rep Max here! 1 set of 8 reps at 40% 1rm
Be sure to do this safely and have 1 set of 6 reps at 50% 1rm
someone to spot you. 1 set of 4 reps at 60% 1rm
1 set of 3 reps at 70% 1rm
1 set of 2 reps at 80% 1rm
1 set of 1 rep at 90% 1rm
1 set of 1 rep at 100% 1rm
Try to beat your previous sets of 1RM 2 sets of 1 rep at 100% 1rm

barbell bent over rows 1 set of as many reps as possible

weighted dips 1 set of as many reps as possible

body weight pull ups 1 set of as many reps as possible

79
 n at h a n a e l m o r t o n
www.nathanaelmorton.com

w e e k 1 2 - d ay 2
rest day

acceptable options for your recovery day:

going for a walk

foam rolling
massage gun
ice bath
light skills workout

80
 n at h a n a e l m o r t o n
jump training program

w e e k 1 2 - d ay 3
explosive strength circuit

DYNAMIC warm up 7 mins
upper body warm up 3 mins

explosive dumbbell circuit 3 sets

bench press
bent over rows
shoulder press
hammer curls

I did not plug in any reps or weight, because the point of this circuit is to increase explosive
strength and rate of force development by progressive overloading either REPS or WEIGHT
(not both) each time you do this workout.

This workout is done once per week, so try to get a little more each time. It doesn’t matter if
you go 5lbs heavier each week, or get 1 more rep each week. Just try to get a little more.
Push yourself!

81
 n at h a n a e l m o r t o n
www.nathanaelmorton.com

w e e k 1 2 - d ay 4
rest day

acceptable options for your recovery day:

going for a walk

foam rolling
massage gun
ice bath
light skills workout

82
 n at h a n a e l m o r t o n
jump training program

w e e k 1 2 - d ay 5
upper body power session

DYNAMIC warm up 7 mins
reverse deadmills 6 mins
upper body warm up 3 mins

concentric focused bench press 5 sets of 3 reps

Your first 6 sets of bench press are ( 30%, 40%, 50%, 60%, & 70% 1rm )
to prepare you for your last 4 sets 4 sets of 3 reps at 80% 1rm
of bench press with the heavy load.

explosive pull ups 4 sets of as many as possible

dumbbell bicep curl to shoulder press 3 sets of 10 reps

tricep choice 3 sets of 10 - 20 reps

You could do:
Skull Crushers
Tricep Pressdowns
Tricep Kickbacks
Dips
Overhead Tricep Extension
(These are just some examples)

83
 n at h a n a e l m o r t o n
www.nathanaelmorton.com

w e e k 1 2 - d ay 6
rest day

acceptable options for your recovery day:

going for a walk

foam rolling
massage gun
ice bath
light skills workout

84
 n at h a n a e l m o r t o n
jump training program

w e e k 1 2 - d ay 7
rest day

acceptable options for your recovery day:

going for a walk

foam rolling
massage gun
ice bath
light skills workout

85
 n at h a n a e l m o r t o n
www.nathanaelmorton.com

w e e k 1 3 - d ay 1
explosive strength and power

DYNAMIC warm up 7 mins
upper body warm up 3 mins

medicine ball wall side toss 3 sets of 6 reps each side

dumbell hang clean and press 4 sets of 5 reps

isometric focused bench press 8 sets of 3 reps at 70% 1rp

*super any 4 sets with....*
zottman curls 4 sets of 10 reps

explosive pull ups 4 sets to failure

*superset with....*
ty raises 4 sets of 10 reps

dumbbell skull crushers 4 sets of 10 reps

*superset with....*
lateral to front raise 4 sets of 10 reps

86
 n at h a n a e l m o r t o n
jump training program

w e e k 1 3 - d ay 2
rest day

acceptable options for your recovery day:

going for a walk

foam rolling
massage gun
ice bath
light skills workout

87
 n at h a n a e l m o r t o n
www.nathanaelmorton.com

w e e k 1 3 - d ay 3
main workout - speed day 2

DYNAMIC warm up 7 mins
reverse deadmills 6 mins
upper body warm up 3 mins

med ball circuit 3 sets

med ball overhead toss 6 reps
med ball chest pass 3 reps each leg
med ball wall throw 6 reps
med ball slam 6 reps

concentric focused bench press 3 sets of 15 seconds at 60% 1rm

*as many reps as possible*
explosive dumbbell bent over rows 3 sets of 10 seconds
*as many reps as possible*
explosive dumbbell shoulder press 3 sets of 10 seconds
*as many reps as possible*
explosive dumbbell hammer curls 3 sets of 10 seconds
*as many reps as possible*

breathing and visualization 5 - 10 mins

88
 n at h a n a e l m o r t o n
jump training program

w e e k 1 3 - d ay 4
rest day

acceptable options for your recovery day:

going for a walk

foam rolling
massage gun
ice bath
light skills workout

89
 n at h a n a e l m o r t o n
www.nathanaelmorton.com

w e e k 1 3 - d ay 5
explosive strength and power

DYNAMIC warm up 7 mins
upper body warm up 3 mins

medicine ball wall side toss 4 sets of 6 reps each side

neutral dumbbell press 1 set of 10 reps at 30% 1rm

1 set of 8 reps at 45% 1rm
1 set of 6 reps at 55% 1rm
1 set of 4 reps at 60% 1rm
1 set of 4 reps at 70% 1rm
*superset any 4 sets with...* 2 sets of 4 reps at 75% 1rm
90 degree alt. bicep curls 4 sets of 10 reps

standing arnold press 4 sets of 10 reps

*superset with...*
barbell bent over rows 4 sets of 10 reps

face pulls 4 sets of 10 reps

*superset with...*
kneeling side to front raises 4 sets of 10 reps

90
 n at h a n a e l m o r t o n
jump training program

w e e k 1 3 - d ay 6
rest day

acceptable options for your recovery day:

going for a walk

foam rolling
massage gun
ice bath
light skills workout

91
 n at h a n a e l m o r t o n
www.nathanaelmorton.com

w e e k 1 3 - d ay 7
rest day

acceptable options for your recovery day:

going for a walk

foam rolling
massage gun
ice bath
light skills workout

92
 n at h a n a e l m o r t o n
jump training program

w e e k 1 4 - d ay 1
explosive strength and power

DYNAMIC warm up 7 mins
upper body warm up 3 mins

medicine ball wall side toss 3 sets of 12 reps each side

dumbell hang clean and press 4 sets of 10 reps

isometric focused bench press 8 sets of 3 reps at 75% 1rp

*super any 4 sets with....*
zottman curls 4 sets of 10 reps

renegaderow to push up 4 sets of 10 reps

dumbbell skull crushers 4 sets of 10 reps

*superset with....*
lateral to front raise 4 sets of 10 reps

93
 n at h a n a e l m o r t o n
www.nathanaelmorton.com

w e e k 1 4 - d ay 2
rest day

acceptable options for your recovery day:

going for a walk

foam rolling
massage gun
ice bath
light skills workout

94
 n at h a n a e l m o r t o n
jump training program

w e e k 1 4 - d ay 3
explosive strength circuit

DYNAMIC warm up 7 mins
upper body warm up 3 mins

explosive dumbbell circuit 3 sets

bench press
bent over rows
shoulder press
hammer curls

I did not plug in any reps or weight, because the point of this circuit is to increase explosive
strength and rate of force development by progressive overloading either REPS or WEIGHT
(not both) each time you do this workout.

This workout is done once per week, so try to get a little more each time. It doesn’t matter if
you go 5lbs heavier each week, or get 1 more rep each week. Just try to get a little more.
Push yourself!

95
 n at h a n a e l m o r t o n
www.nathanaelmorton.com

w e e k 1 4 - d ay 4
rest day

acceptable options for your recovery day:

going for a walk

foam rolling
massage gun
ice bath
light skills workout

96
 n at h a n a e l m o r t o n
jump training program

w e e k 1 4 - d ay 5
explosive strength and power

DYNAMIC warm up 7 mins
upper body warm up 3 mins

medicine ball wall side toss 4 sets of 12 reps each side

neutral dumbbell press 1 set of 10 reps at 30% 1rm

1 set of 8 reps at 45% 1rm
1 set of 6 reps at 55% 1rm
1 set of 4 reps at 60% 1rm
1 set of 4 reps at 70% 1rm
1 set of 4 reps at 75% 1rm
*superset any 3 sets with...* 2 sets of 4 reps at 80% 1rm
90 degree alt. bicep curls 3 sets of 10 reps

weighted pull ups 3 sets of as many reps as possible

*superset with...*
weighted dips 3 sets of as many reps as possible

face pulls 3 sets of 10 reps

*superset with...*
kneeling side to front raises 3 sets of 10 reps

97
 n at h a n a e l m o r t o n
www.nathanaelmorton.com

w e e k 1 4 - d ay 6
rest day

acceptable options for your recovery day:

going for a walk

foam rolling
massage gun
ice bath
light skills workout

98
 n at h a n a e l m o r t o n
jump training program

w e e k 1 4 - d ay 7
rest day

acceptable options for your recovery day:

going for a walk

foam rolling
massage gun
ice bath
light skills workout

99
 n at h a n a e l m o r t o n
www.nathanaelmorton.com

w e e k 1 5 - d ay 1
DELOAD 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

100
 n at h a n a e l m o r t o n
jump training program

w e e k 1 5 - d ay 2
DELOAD 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

101
 n at h a n a e l m o r t o n
www.nathanaelmorton.com

w e e k 1 5 - d ay 3
DELOAD 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

102
 n at h a n a e l m o r t o n
jump training program

w e e k 1 5 - d ay 4
DELOAD 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

103
 n at h a n a e l m o r t o n
www.nathanaelmorton.com

w e e k 1 5 - d ay 5
DELOAD 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

104
 n at h a n a e l m o r t o n
jump training program

w e e k 1 5 - d ay 6
DELOAD 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

105
 n at h a n a e l m o r t o n
www.nathanaelmorton.com

w e e k 1 5 - d ay 7
rest day

acceptable options for your recovery day:

going for a walk

foam rolling
massage gun
ice bath
light skills workout

106
 n at h a n a e l m o r t o n
jump training program

w e e k 1 6 - d ay 1
explosive strength and power

DYNAMIC warm up 7 mins
upper body warm up 3 mins

medicine ball wall side toss 4 sets of 12 reps each side

hang clean and press 4 sets of 5 reps

concentric focused bench press 6 sets of 3 reps at 45% 1rm

1 set of 2 reps at 60% 1rm
1 set of 2 reps at 70% 1rm
*super any 4 sets with....* 1 set of 1 rep at 80% 1rm
zottman curls 4 sets of 10 reps

renegaderow to push up 4 sets of 10 reps

dumbbell skull crushers 4 sets of 10 reps

*superset with....*
lateral to front raise 4 sets of 10 reps

107
 n at h a n a e l m o r t o n
www.nathanaelmorton.com

w e e k 1 6 - d ay 2
rest day

acceptable options for your recovery day:

going for a walk

foam rolling
massage gun
ice bath
light skills workout

108
 n at h a n a e l m o r t o n
jump training program

w e e k 1 6 - d ay 3
main workout - speed day 2

DYNAMIC warm up 7 mins
reverse deadmills 6 mins
upper body warm up 3 mins

med ball circuit 3 sets

med ball overhead toss 6 reps
med ball chest pass 3 reps each leg
med ball wall throw 6 reps
med ball slam 6 reps

concentric focused bench press 3 sets of 15 seconds at 60% 1rm

*as many reps as possible*
explosive dumbbell bent over rows 3 sets of 10 seconds
*as many reps as possible*
explosive dumbbell shoulder press 3 sets of 10 seconds
*as many reps as possible*
explosive dumbbell hammer curls 3 sets of 10 seconds
*as many reps as possible*

breathing and visualization 5 - 10 mins

109
 n at h a n a e l m o r t o n
www.nathanaelmorton.com

w e e k 1 6 - d ay 4
rest day

acceptable options for your recovery day:

going for a walk

foam rolling
massage gun
ice bath
light skills workout

110
 n at h a n a e l m o r t o n
jump training program

w e e k 1 6 - d ay 5
explosive strength and power

DYNAMIC warm up 7 mins
upper body warm up 3 mins

medicine ball wall side toss 3 sets of 6 reps each side

neutral dumbbell press 1 set of 10 reps at 45% 1rm

1 set of 8 reps at 45% 1rm
1 set of 6 reps at 45% 1rm
3 sets of 4 reps at 45% 1rm
1 set of 2 reps at 60% 1rm
1 set of 2 reps at 70% 1rm
*superset any 3 sets with...* 2 sets of 1 reps at 80% 1rm
90 degree alt. bicep curls 3 sets of 10 reps

standing arnold press 3 sets of 10 reps

*superset with...*
barbell bent over rows 3 sets of 10 reps

face pulls 3 sets of 10 reps

*superset with...*
kneeling side to front raises 3 sets of 10 reps

111
 n at h a n a e l m o r t o n
www.nathanaelmorton.com

w e e k 1 6 - d ay 6
rest day

acceptable options for your recovery day:

going for a walk

foam rolling
massage gun
ice bath
light skills workout

112
 n at h a n a e l m o r t o n
jump training program

w e e k 1 6 - d ay 7
rest day

acceptable options for your recovery day:

going for a walk

foam rolling
massage gun
ice bath
light skills workout

113
 n at h a n a e l m o r t o n
www.nathanaelmorton.com

w e e k 1 7 - d ay 1
explosive strength and power

DYNAMIC warm up 7 mins
upper body warm up 3 mins

medicine ball wall side toss 4 sets of 10 reps each side

push press 4 sets of 5 reps

concentric focused bench press 5 sets of 15 secs

*super any 4 sets with....*
zottman curls 4 sets of 10 reps

explosive pull ups 4 sets to failure

*superset with....*
ty raises 4 sets of 10 reps

dumbbell skull crushers 4 sets of 10 reps

*superset with....*
lateral to front raise 4 sets of 10 reps

114
 n at h a n a e l m o r t o n
jump training program

w e e k 1 7 - d ay 2
rest day

acceptable options for your recovery day:

going for a walk

foam rolling
massage gun
ice bath
light skills workout

115
 n at h a n a e l m o r t o n
www.nathanaelmorton.com

w e e k 1 7 - d ay 3
explosive strength circuit

DYNAMIC warm up 7 mins
upper body warm up 3 mins

explosive dumbbell circuit 3 sets

bench press
bent over rows
shoulder press
hammer curls

I did not plug in any reps or weight, because the point of this circuit is to increase explosive
strength and rate of force development by progressive overloading either REPS or WEIGHT
(not both) each time you do this workout.

This workout is done once per week, so try to get a little more each time. It doesn’t matter if
you go 5lbs heavier each week, or get 1 more rep each week. Just try to get a little more.
Push yourself!

116
 n at h a n a e l m o r t o n
jump training program

w e e k 1 7 - d ay 4
rest day

acceptable options for your recovery day:

going for a walk

foam rolling
massage gun
ice bath
light skills workout

117
 n at h a n a e l m o r t o n
www.nathanaelmorton.com

w e e k 1 7 - d ay 5
explosive strength and power

DYNAMIC warm up 7 mins
upper body warm up 3 mins

medicine ball wall side toss 4 sets of 12 reps each side

neutral dumbbell press 5 sets of 15 seconds

*superset any 4 sets with...*
90 degree alt. bicep curls 4 sets of 10 reps

weighted pull ups 4 sets of as many reps as possible

*superset with...*
weighted dips 4 sets of as many reps as possible

face pulls 4 sets of 10 reps

*superset with...*
kneeling side to front raises 4 sets of 10 reps

118
 n at h a n a e l m o r t o n
jump training program

w e e k 1 7 - d ay 6
rest day

acceptable options for your recovery day:

going for a walk

foam rolling
massage gun
ice bath
light skills workout

119
 n at h a n a e l m o r t o n
www.nathanaelmorton.com

w e e k 1 7 - d ay 7
rest day

acceptable options for your recovery day:

going for a walk

foam rolling
massage gun
ice bath
light skills workout

120
 n at h a n a e l m o r t o n
jump training program

w e e k 1 8 - d ay 1
explosive strength and power

DYNAMIC warm up 7 mins
upper body warm up 3 mins

medicine ball wall side toss 4 sets of 12 reps each side

hang clean and press 4 sets of 5 reps

concentric focused bench press 6 sets of 3 reps at 45% 1rm

1 set of 2 reps at 60% 1rm
1 set of 2 reps at 70% 1rm
*super any 4 sets with....* 1 set of 1 rep at 80% 1rm
zottman curls 4 sets of 10 reps

renegaderow to push up 4 sets of 10 reps

dumbbell skull crushers 4 sets of 10 reps

*superset with....*
lateral to front raise 4 sets of 10 reps

121
 n at h a n a e l m o r t o n
www.nathanaelmorton.com

w e e k 1 8 - d ay 2
rest day

acceptable options for your recovery day:

going for a walk

foam rolling
massage gun
ice bath
light skills workout

122
 n at h a n a e l m o r t o n
jump training program

w e e k 1 8 - d ay 3
main workout - speed day 2

DYNAMIC warm up 7 mins
reverse deadmills 6 mins
upper body warm up 3 mins

med ball circuit 3 sets

med ball overhead toss 6 reps
med ball chest pass 3 reps each leg
med ball wall throw 6 reps
med ball slam 6 reps

concentric focused bench press 3 sets of 15 seconds at 60% 1rm

*as many reps as possible*
explosive dumbbell bent over rows 3 sets of 10 seconds
*as many reps as possible*
explosive dumbbell shoulder press 3 sets of 10 seconds
*as many reps as possible*
explosive dumbbell hammer curls 3 sets of 10 seconds
*as many reps as possible*

breathing and visualization 5 - 10 mins

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w e e k 1 8 - d ay 4
rest day

acceptable options for your recovery day:

going for a walk

foam rolling
massage gun
ice bath
light skills workout

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 n at h a n a e l m o r t o n
jump training program

w e e k 1 8 - d ay 5
explosive strength and power

DYNAMIC warm up 7 mins
upper body warm up 3 mins

medicine ball wall side toss 3 sets of 6 reps each side

neutral dumbbell press 1 set of 10 reps at 45% 1rm

1 set of 8 reps at 45% 1rm
1 set of 6 reps at 45% 1rm
3 sets of 4 reps at 45% 1rm
1 set of 2 reps at 60% 1rm
1 set of 2 reps at 70% 1rm
*superset any 3 sets with...* 2 sets of 1 reps at 80% 1rm
90 degree alt. bicep curls 3 sets of 10 reps

standing arnold press 3 sets of 10 reps

*superset with...*
barbell bent over rows 3 sets of 10 reps

face pulls 3 sets of 10 reps

*superset with...*
kneeling side to front raises 3 sets of 10 reps

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w e e k 1 8 - d ay 6
rest day

acceptable options for your recovery day:

going for a walk

foam rolling
massage gun
ice bath
light skills workout

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 n at h a n a e l m o r t o n
jump training program

w e e k 1 8 - d ay 7
rest day

acceptable options for your recovery day:

going for a walk

foam rolling
massage gun
ice bath
light skills workout

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w e e k 1 9 - d ay 1
upper body pr day

DYNAMIC warm up 7 mins
reverse deadmills 6 mins
upper body warm up 3 mins

med ball circuit 3 sets

med ball overhead toss 6 reps
med ball chest pass 3 reps each leg
med ball wall throw 6 reps
med ball slam 6 reps

barbell bench press 1 set of 10 reps at 30% 1rm

We are going for a 1 Rep Max here! 1 set of 8 reps at 40% 1rm
Be sure to do this safely and have 1 set of 6 reps at 50% 1rm
someone to spot you. 1 set of 4 reps at 60% 1rm
1 set of 3 reps at 70% 1rm
1 set of 2 reps at 80% 1rm
1 set of 1 rep at 90% 1rm
1 set of 1 rep at 100% 1rm
Try to beat your previous sets of 1RM 2 sets of 1 rep at 100% 1rm

barbell bent over rows 1 set of as many reps as possible

weighted dips 1 set of as many reps as possible

body weight pull ups 1 set of as many reps as possible

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 n at h a n a e l m o r t o n
jump training program

w e e k 1 9 - d ay 2
rest day

acceptable options for your recovery day:

going for a walk

foam rolling
massage gun
ice bath
light skills workout

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w e e k 1 9 - d ay 3
explosive strength circuit

DYNAMIC warm up 7 mins
upper body warm up 3 mins

explosive dumbbell circuit 3 sets

bench press
bent over rows
shoulder press
hammer curls

I did not plug in any reps or weight, because the point of this circuit is to increase explosive
strength and rate of force development by progressive overloading either REPS or WEIGHT
(not both) each time you do this workout.

This workout is done once per week, so try to get a little more each time. It doesn’t matter if
you go 5lbs heavier each week, or get 1 more rep each week. Just try to get a little more.
Push yourself!

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 n at h a n a e l m o r t o n
jump training program

w e e k 1 9 - d ay 4
rest day

acceptable options for your recovery day:

going for a walk

foam rolling
massage gun
ice bath
light skills workout

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w e e k 1 9 - d ay 5
upper body power session

DYNAMIC warm up 7 mins
reverse deadmills 6 mins
upper body warm up 3 mins

concentric focused bench press 5 sets of 3 reps

Your first 6 sets of bench press are ( 30%, 40%, 50%, 60%, & 70% 1rm )
to prepare you for your last 4 sets 4 sets of 3 reps at 80% 1rm
of bench press with the heavy load.

explosive pull ups 4 sets of as many as possible

dumbbell bicep curl to shoulder press 3 sets of 10 reps

tricep choice 3 sets of 10 - 20 reps

You could do:
Skull Crushers
Tricep Pressdowns
Tricep Kickbacks
Dips
Overhead Tricep Extension
(These are just some examples)

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jump training program

w e e k 1 9 - d ay 6
rest day

acceptable options for your recovery day:

going for a walk

foam rolling
massage gun
ice bath
light skills workout

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www.nathanaelmorton.com

w e e k 1 9 - d ay 7
rest day

acceptable options for your recovery day:

going for a walk

foam rolling
massage gun
ice bath
light skills workout

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 n at h a n a e l m o r t o n
jump training program

w e e k 2 0 - d ay 1
explosive strength and power

DYNAMIC warm up 7 mins
upper body warm up 3 mins

medicine ball wall side toss 4 sets of 10 reps each side

push press 4 sets of 5 reps

concentric focused bench press 5 sets of 15 secs

*super any 4 sets with....*
zottman curls 4 sets of 10 reps

explosive pull ups 4 sets to failure

*superset with....*
ty raises 4 sets of 10 reps

dumbbell skull crushers 4 sets of 10 reps

*superset with....*
lateral to front raise 4 sets of 10 reps

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w e e k 2 0 - d ay 2
rest day

acceptable options for your recovery day:

going for a walk

foam rolling
massage gun
ice bath
light skills workout

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 n at h a n a e l m o r t o n
jump training program

w e e k 2 0 - d ay 3
explosive strength circuit

DYNAMIC warm up 7 mins
upper body warm up 3 mins

explosive dumbbell circuit 3 sets

bench press
bent over rows
shoulder press
hammer curls

I did not plug in any reps or weight, because the point of this circuit is to increase explosive
strength and rate of force development by progressive overloading either REPS or WEIGHT
(not both) each time you do this workout.

This workout is done once per week, so try to get a little more each time. It doesn’t matter if
you go 5lbs heavier each week, or get 1 more rep each week. Just try to get a little more.
Push yourself!

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 n at h a n a e l m o r t o n
www.nathanaelmorton.com

w e e k 2 0 - d ay 4
rest day

acceptable options for your recovery day:

going for a walk

foam rolling
massage gun
ice bath
light skills workout

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 n at h a n a e l m o r t o n
jump training program

w e e k 2 0 - d ay 5
explosive strength and power

DYNAMIC warm up 7 mins
upper body warm up 3 mins

medicine ball wall side toss 4 sets of 12 reps each side

neutral dumbbell press 5 sets of 15 seconds

*superset any 4 sets with...*
90 degree alt. bicep curls 4 sets of 10 reps

weighted pull ups 4 sets of as many reps as possible

*superset with...*
weighted dips 4 sets of as many reps as possible

face pulls 4 sets of 10 reps

*superset with...*
kneeling side to front raises 4 sets of 10 reps

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w e e k 2 0 - d ay 6
rest day

acceptable options for your recovery day:

going for a walk

foam rolling
massage gun
ice bath
light skills workout

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 n at h a n a e l m o r t o n
jump training program

w e e k 2 0 - d ay 7
rest day

acceptable options for your recovery day:

going for a walk

foam rolling
massage gun
ice bath
light skills workout

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w e e k 2 1 - d ay 1
explosive strength and power

DYNAMIC warm up 7 mins
upper body warm up 3 mins

medicine ball wall side toss 4 sets of 12 reps each side

push press 4 sets of 5 reps

concentric focused bench press 1 set of 10 reps at 40% 1rm

*Make sure you have a spotter 1 set of 8 reps at 50% 1rm
1 set of 6 reps at 60% 1rm
1 set of 4 reps at 70% 1rm
1 set of 4 reps at 80% 1rm
1 set of 4 reps at 90% 1rm
1 set of 2 reps at 92% 1rm
1 set of 2 reps at 95% 1rm
1 set of 1 rep at 97% 1rm
*superset any 4 sets with...* 1 set of 1 rep at 100% 1rm
zottman curls 4 sets of 10 reps

explosive pull ups 4 sets to failure

*superset with....*
ty raises 4 sets of 10 reps

dumbbell skull crushers 4 sets of 10 reps

*superset with....*
lateral to front raise 4 sets of 10 reps

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 n at h a n a e l m o r t o n
jump training program

w e e k 2 1 - d ay 2
rest day

acceptable options for your recovery day:

going for a walk

foam rolling
massage gun
ice bath
light skills workout

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www.nathanaelmorton.com

w e e k 2 1 - d ay 3
main workout - speed day 2

DYNAMIC warm up 7 mins
reverse deadmills 6 mins
upper body warm up 3 mins

med ball circuit 3 sets

med ball overhead toss 6 reps
med ball chest pass 3 reps each leg
med ball wall throw 6 reps
med ball slam 6 reps

concentric focused bench press 3 sets of 15 seconds at 60% 1rm

*as many reps as possible*
explosive dumbbell bent over rows 3 sets of 10 seconds
*as many reps as possible*
explosive dumbbell shoulder press 3 sets of 10 seconds
*as many reps as possible*
explosive dumbbell hammer curls 3 sets of 10 seconds
*as many reps as possible*

breathing and visualization 5 - 10 mins

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 n at h a n a e l m o r t o n
jump training program

w e e k 2 1 - d ay 4
rest day

acceptable options for your recovery day:

going for a walk

foam rolling
massage gun
ice bath
light skills workout

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www.nathanaelmorton.com

w e e k 2 1 - d ay 5
explosive strength and power

DYNAMIC warm up 7 mins
upper body warm up 3 mins

medicine ball wall side toss 3 sets of 6 reps each side

neutral dumbbell press 1 set of 10 reps at 40% 1rm

*Make sure you have a spotter 1 set of 8 reps at 50% 1rm
1 set of 6 reps at 60% 1rm
1 set of 4 reps at 70% 1rm
1 set of 4 reps at 80% 1rm
1 set of 4 reps at 90% 1rm
1 set of 2 reps at 92% 1rm
1 set of 2 reps at 95% 1rm
1 set of 1 rep at 97% 1rm
*superset any 4 sets with...* 1 set of 1 rep at 100% 1rm
90 degree alt. bicep curls 4 sets of 10 reps

standing arnold press 4 sets of 10 reps

*superset with...*
barbell bent over rows 4 sets of 10 reps

face pulls 4 sets of 10 reps

*superset with...*
kneeling side to front raises 4 sets of 10 reps

146
 n at h a n a e l m o r t o n
jump training program

w e e k 2 1 - d ay 6
rest day

acceptable options for your recovery day:

going for a walk

foam rolling
massage gun
ice bath
light skills workout

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w e e k 2 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

148
 n at h a n a e l m o r t o n
jump training program

w e e k 2 2 - d ay 1
DELOAD 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

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w e e k 2 2 - d ay 2
DELOAD 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

150
 n at h a n a e l m o r t o n
jump training program

w e e k 2 2 - d ay 3
DELOAD 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

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w e e k 2 2 - d ay 4
DELOAD 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

152
 n at h a n a e l m o r t o n
jump training program

w e e k 2 2 - d ay 5
DELOAD 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

153
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w e e k 2 2 - d ay 6
DELOAD 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

154
 n at h a n a e l m o r t o n
jump training program

w e e k 2 1 - d ay 7
DELOAD 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

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© 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

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