Air Alert II was one of those big hype programs that guaranteed you would add10” to your vertical leap. It all sounds good as a teenager, but essentially it was awaste of $10 for a thin packet of paper. The program involved 5 differentexercises: squat jumps, calf raises, step ups, leap ups, and burnouts. However, itwasn’t the exercises that made this program so terrible, it was the workoutfrequency.
Plyometrics Training Frequency
The biggest flaw of Air Alert II (and many other jump higher programs) was that itinvolved 5 straight days of plyometrics training. In addition, the volume of training was ungodly with 3-4 sets of 50-100 reps per exercise. It’s great forbuilding leg endurance but really just leads to over training. Moreover, how candoing 100 reps of an exercise really help my vertical leap?A vertical leap is an explosion upward. The best way to gain explosive strength isnot high rep training. Think of performing bench press. If you want to get reallystrong, you’d perform multiple sets of 1-3 reps with really heavy weights. If youapplied the principles of the above program, it would be like trying to increaseyour bench press by doing 100 reps with just the barbell. Maybe your endurance