Nathanael Morton LLC
Basketball, Volleyball, Strength & Conditioning, SpeedUpper Body Athlete 3 is a 24-week progressive training plan that follows 'Triphasic Training' while also utilizing French Contrast Training. There is an eccentric phase, an isometric phase, a concentric phase, a strength-speed phase, and a peaking phase, as well as 'Deload' weeks and 'Central Nervous System Recovery' weeks to maximize your strength, power and explosiveness as much as possible.
This plan does use heavy weights, so if you are uncomfortable lifting heavy, I would choose the 'Upper Body Athlete 2' program instead!
There are Video Demonstrations for every single exercise explaining exactly how to do the exercises to bring the most results.
Let's get to work!
3 sessions per week
Must use App app to view and log training
Program Training
A
Dynamic Warm Up
B
Upper Body Warm Up
C1
Eccentric Focused Bench Press
10 x 3 @ 30, 40, 50, 60, 70, 75, 82, 82, 82, 82 %
C2
Plyo Push Ups
4 x 5
C3
Concentric Focused Neutral Dumbbell Press
4 x 10
C4
Band Accelerated Plyo Push Ups
4 x 5
D1
Explosive Pull Ups
D2
Weighted Dips
3 x 10
E1
Lateral to Front Raise
3 x 20
E2
Zottman Curls
3 x 12
F
Breathing and Visualization
1 x 10:00
A
Dynamic Warm Up
B
Reverse Deadmills
1 x 6:00
C
Upper Body Warm Up
D1
Medicine Ball Wall Side Toss
3 x 6
D2
Medicine Ball Slams
3 x 6
D3
Medicine Ball Chest Passes
3 x 3
D4
Medicine Ball Overhead Toss
3 x 6
E
Barbell Bench Press
10, 8, 6, 4, 3, 2, 1, 1, _ , _ @ 30, 40, 50, 60, 70, 80, 90, 100, _ , _ %
F
Inverted Row
G
Dip
H
Body Weight Pull Ups
I
Breathing and Visualization
1 x 10:00
A
Dynamic Warm Up
B
Upper Body Warm Up
C1
Weighted Pull Ups
4 x 5
C2
Explosive Pull Ups
4 x 5
C3
Explosive Dumbbell Bent Over Rows
4 x 10
C4
Medicine Ball Slams
D1
Concentric Focused Bench Press
10 x 3 @ 30, 40, 50, 60, 70, 80, 90, 90, 90, 90 %
D2
Dumbbell Bicep Curls
4 x 12
E
Tricep Bench Dips
F
Breathing and Visualization
1 x 10:00
