::Air Alert 3::

LEAP UPS with the rope

Step1: When beginning, bend down to a 1/4 squat position
Step2: Turn the rope and jump back into the air to a minimum of to 1! inches" #$ou ma% jump 1! to 12 inches if
this is too eas%&" When %ou 'and this comp'etes 1 repetition"
Step(: )ontinue repeating this motion for each repetition
*est about ( to 4 minutes in between sets"
This e+ercise can be done without the use of a jump rope if %ou desire" When jumping, keep %our hands b% %our
side or in front of %ou for assistance in jumping and fo''ow the same procedures just described" ,'ease see the
diagram be'ow"
-./, 0,S without the rope
Step1: When beginning, bend down to a 1/4 squat position with our hands out in !ront o! ou and "u#p up
Step$: %u#p up into the air to a #ini#u# o! & to 1' in(hes) *+ou #a "u#p 1' to 1$ in(hes i! this is too
eas, When in the air, our hands should be ba(- b our side) When ou land, this (o#pletes 1 repetition)
Step3: Sa#e as step 1) Step 3 begins repetition $
Step4: Sa#e as step $
.est about 3 to 4 #inutes in between sets)
/ote: +ou do not ha0e to do both tpes o! Leap ups) 1o onl the tpe ou are (o#!ortable with)
2AL3 .A4SES
Step1: +our starting position will be with the heel below the boo- or stair step rested on b our entire
bod)
Step$: .aise oursel! as high up as ou (an with onl the one (al!
Step3: Lower our bod ba(- to the original, starting position) 5his (o#pletes 1 repetition)
Step4: begin se(ond repetition)
.est about $6 se(onds in between sets)
S5EP UPS
Step1: 7egin with one thigh on the (hair parallel to the ground)
Step$: With all o! our strength, push o!! o! the ele0ated leg and leap o!! o! the (hair as high as ou (an)
Step3: 2riss(ross or swit(h our legs in the air)
Step4: Land with the opposite leg ele0ated in the (hair as in step 1) .epeat the pro(edure until ou are
ba(- to step 1) 5his (o#pletes 1 repetition)
.est about 3 to 4 #inutes in between sets)
58.US5 UPS
Step1: 7egin with our legs straight)
Step$: 5hrust *or boun(e, oursel! up as high as ou possibl (an)
Step3: 5he split se(ond and ou hit the ground, thrust ba(- up as high as ou (an tring not to bend our
legs) 4t is help!ul to use our ar#s to throw oursel! ba(- up into the air)
.est about 1 #inute in between sets)
7U./ 9U5S
Step1: Ele0ated as high as ou possible (an on our tiptoes to assure that ou wor- the high end o! our
(la0es)
Step$: As qui(-l as ou possibl (an, "u#p repeatedl no #ore than 1/$ to1 in(h o!! o! the ground #a-ing
sure to -eep oursel! ele0ated as high on our tiptoes as possible ensuring that ou are wor-ing the upper
(al! #us(les)
9P549/AL E:E.24SES
Air Alert 44 is designed onl to strengthen our thighs and (al0es) +ou #ust strengthen our ha#strings,
whi(h are the support #us(les !or the thighs to pre0ent !ro# pulling or straining the# when running or
"u#ping) Strong ha#strings also help to pre0ent -nee proble#s in the !uture) 5here are two was to
strengthen these #us(les) 5he !irst is b sprinting and the se(ond is b doing leg (urls)
Sprinting: Sprinting or running as hard as ou (an is a good wa to strengthen our ha#strings and an
e;(ellent wa to in(rease our sprinting speed)
4t is best to do 1', 6' ard sprints two ti#es per wee-)
<a-e sure that ou sprint as hard as ou (an #a-ing sure to bring our thighs up as high as possible
towards our (hest) 5his !or# wor-s the (entre #us(le the best)
W9.=9U5 28A.5
5his wor-out (hart will be our guide !or ea(h "u#ping e;er(ise pre0iousl des(ribed) 4t is our wee-l
re!eren(e !or the e;a(t nu#bers o! ea(h e;er(ise to !ollow) We re(o##end not altering the progra#
#ethods)
3ollow it pre(isel doing the appropriate nu#ber o! sets and repetitions gi0en)
A repetition is (o#pleting one #otion o! an e;er(ise and a set is repeating a repetition (ontinuousl a
desired nu#ber o! ti#es to (o#plete a ((le) %u#ping rope 1'' ti#es *the desired ((le, (ontinuousl
with our resting is (o#pleting 1 set o! 1'' repetitions, and "u#ping rope 1'' ti#es (ontinuousl, then
resting and "u#ping 1'' ti#es again is (o#pleting $ sets o! 1'' repetition)
1o not o0erwor- ou #us(les b doing too #u(h but do not under wor- the# either b doing too little) 1o
e;a(tl what is o!!ered and wee- b wee- ou will see a stead in(rease in our "u#ping abilit)
::Air Alert 3:: 4/5.91U2549/
1or the past 11 %ears T2T Sports has so'd the most popu'ar jump training program on the market, /ir /'ert 33: The )omp'ete
4ertica' 5ump ,rogram 6 *e7ised" /'though /ir /'ert 33 has become a fa7orite around the wor'd, we ha7e worked to impro7e it" The
/ir /'ert 333 upgrade is the impro7ed /ir /'ert" We changed the number of sets and reps, and, most important'%, we changed the
number of da%s per week that the program wi'' be comp'eted which wi'' he'p with o7era'' musc'e reco7er% and strength
de7e'opment" We a'so added one new e+ercise, Squat 8ops to great'% benefit %our 7ertica'"
/n% topic that %ou see on the /ir /'ert 333 upgrade 20ST 9. *./: and fo''owed as written" When %ou see a word ;)8/<=.;
beside of a heading, this means that a change has been made from /ir /'ert 33 to /ir /'ert 333"
The e+ercises for /ir /'ert 333 are e+act'% the same with the e+ception of one" The technique of each e+ercise wi'' not change for /ir
/'ert 333"
1*.>0.<)$ #changed&
/ir /'ert 333 is designed to be done ( da%s per week with the e+ception of week 1? which is designed to be done 4 da%s"
The ( da%s workout schedu'e a'ternates from week to week which a''ows for amp'e musc'e and strength reco7er% for %our 'egs"
This is e+treme'% important in bui'ding the strength required for gi7ing %ou the 'ift %ou need"
W@*A@0T )8/*T #changed&
/ir /'ert ( Workout )hart wi'' pro7ide %ou with 2 charts" $ou wi'' notice that the odd numbered weeks and the e7en numbered
weeks instrict the same order sequence for each e+ercise, but that the actua' da%s of the week are different" :o the workout
e+act'% as prescribed on the da%s designed for the respecti7e week"
The odd weeks are to be done on 2onda%6Wednesda%61rida% and the e7en weeks are to be done on Tuesda%6Wednesda%6
Thursda%"
Week 1( is designed as a comp'ete musc'e reco7er% week" /ir /'ert 333 shou'd not be comp'eted at a'' during week 1("
Week 1?, the fina' week, is designed to comp'ete'% break down the musc'es, shock them and prepare them for the fina' reco7er%"
This 'ast week wi'' he'p to add an additiona' 162 inches on %our jumping abi'it%" $ou are required to do week 1? four #4& da%s that
week" $ou wi'' do /ir /'ert 333 on 2onda%6Tuesda%6Thursda%61rida% of the week"
*.ST3<= 9.TW..< S.TS #changed&
The /ir /'ert 333 workout consists of mu'tip'e sets and repetitions for each e+ercise" /fter comp'eting 1 set of an e+ercise, do not
rest an%more than 2 minutes before comp'eting the second or third set for the respecti7e e+ercise"
:uring the 2 minute resting period, it is important to massage the musc'e that %ou are current'% working on" 3f %ou are doing -eap
ups, be sure to massage %our thighs whi'e resting"
When mo7ing from 1 e+ercise to a new e+ercise #for e+amp'e, from -eap ups to )a'f raises&, do not rest at a''" 2o7e immediate'%
to the ne+t e+ercise"
/3* /-.*T 333 .B.*)3S.S
The /ir /'ert 333 e+ercises are identica' to the /ir /'ert 33 e+ercises with the e+ception of a new e+ercise, Squat 8opsC #see be'ow&"
See 9ottom for instructions regarding the first ? e+ercises" 9e sure to fo''ow a'' warm up and coo' down instructions identified in
the end
S>0/T 8@,S 6 <.W .B.*)3S.
Squat 8ops is our newest e+ercise and it is e+treme'% e+ce''ent for iso'ating the entire thigh and produces unbe'ie7ab'e
e+p'osi7eness" Squat 8ops great'% he'ps to impro7e cardio7ascu'ar endurance, short distance running speed and 'atera'
quickness"
Squat 8ops is a 7er% ta+ing e+ercise and, for this reason, we designed the e+ercise to be comp'eted on'% 1 da% per week" :uring
each week of /ir /'ert 333, %ou must on'% comp'ete Squat 8ops on Wednesda% and on no other da%" Shou'd %ou decide to do the
e+ercise more than 1 time per week, %ou wi'' be risking e+treme musc'e fatique and poor musc'e reco7er%" ,oor musc'e reco7er%
wi'' 'ead to 'ess 7ertica' gains o7er a 'onger period of time"
Squat 8ops is a 7er% simp'e e+ercise to comp'ete" To begin the e+ercise, simp'% squat down to a sitting position with %our 'egs
bent at a D! degree ang'e" $our thighs must be para''e' to the ground" $ou wi'' be in a comp'ete sitting position" 2ake sure %our
back is comp'ete'% straight and %ou are supporting %ourse'f on the ba''s of %our feet with %our hee's off of the ground" This can be
achie7ed b% keeping %our head up and 'ooking straight ahead and 'ifting %our hee's up" $ou wi'' be sitting, but s'ight'% standing on
%our tiptoes"
1or ba'ance, %ou wi'' need a basketba'' or 7o''e%ba'' to ho'd in front of %ou with both hands gripping the ba'' to the side such as
when making a chest pass" @r %ou can hug the ba'' during the routine" :uring the e+ercise, ho'd the basketba'' at %our chest and
'ook straight ahead"
To perform the e+ercise, maintain the sitting position whi'e gripping the ba''" -ook straight ahead and hop/bounce no more than (6
? inches off of the ground" $our thighs 20ST ne7er 'ea7e the para''e' position" $ou wi'' use %our ca'7es and thighs to he'p %ou
jump" @ne hop/bounce is considered one repetition"
The Squat 8ops 9'ast @ff 6 /t the comp'etion #the 7er% 'ast repeetition& of each set, %ou must e+p'ode into the air as hard and as
high as %ou possib'% can" The height of %our jump wi'' not be high, but wi'' be effecti7e"
The b'ast off is e+treme'% important" The b'ast off works %our thighs s'ight'% harder and wi'' gi7e %ou an additiona' 162 inches o7er
the course of the 1? week workout" 9e sure to e+ert as much energ% during the b'ast off stage"
Step 1
6 1or ba'ance, ho'd a basketba'' or 7o''e%ba'' at chest 'e7e'" $ou can ho'd the ba'' with %our hands at each side of the ba'' or hug
the ba''"
Step 2
6 Squat down into a sitting position whi'e ho'ding the ba''" 2ake sure that %ou are 'ooking straight ahead, with %our back straight
and that %ou are e'e7ated on the ba''s of %our feet #ha'f tiptoed&" /nd most important'%, make sure that %our thighs are para''e' to
the ground"
Step (
6 8op or bounce in the seated position between (6? inches per hop" Aeep %our thighs para''e'" When %ou 'and, that comp'etes 1
repetition"
Step 4
6 /fter %ou comp'ete each repetition #each 'anding&, %ou ei'' 'and back in the origina', seated position" 5ump up again for the ne+t
repetition"
Step ?
6 /t the comp'etion #the 'ast rep& of the required set, b'ast off as high as %ou possib'% can" 1or e+amp'e, if %ou are required to do 1
set of 1? repetitions, %ou wi'' do 14 Squat 8ops #(6? inches per jump& and on the 1?th Squat 8op, %ou wi'' b'ast off as high as %ou
possib'% can"
*est 162 minutes between sets"
=.T @0T /<: ,-/$ /<: W@*A T8@S. -.=S
:uring the da%s that %ou are not doing /ir /'ert 333, it is important that %ou he'p %our 'egs get used to norma' jumping situations" /ir
/'ert 333 wi'' increase %our 7ertica', but %ou wi'' need to train %our 'egs to actua' jumping situations" @n %our da%s off from /ir /'ert
333, go out and p'a%" /nd, practice jumping aggressi7e'% when %ou p'a%" This he'ps to de7e'op musc'e memor%"
W@*A@0T )8/*T
Week 14 is designed to prepare %our 'egs for the fina' week" The repetitions ha7e been reduced for this reason" :o not
e+ceed what is prescribed"
E Week 1? must be comp'eted on 2onda%6Tuesda%6Thursda%61rida%" The fina' week is designed to comp'ete'% e+haust
and breakdown the jumping musc'es and prepare them for fina' reco7er%" That is the reason the repetitions are higher
and 4 da%s required instead of (" $ou wi'' notice that %our jumping abi'it% wi'' be the highest 46F da%s after comp'etion of
the program"
.B.*)3S. :.S)*3,T3@<S
There are pictures to go with these e+cersises on the /ir /'ert 2 page %ou can get there b% c'icking back and opening
the /ir /'ert 2 -ink"
-eapups 6 Stand with %our feet shou'der width aapart, and jump up 'ooking straight ahead" )ome down about 1/4 of the
wa% and jump right back up" This comp'etes one 'eapup"
)a'f raises 6 Stand on something so that %our hee'ss are not touching an%thing, stairs, a book etc" =o a'' the wa% up
and come s'ow'% down" :o one 'eg, then the other, this comp'etes one set"
Stepups 6 =et a sturd% chair or bench, put one 'eg on the chair, and push %ourse'f off the chair with %our one 'eg" Whi'e
in the air, switch 'egs, put the 'eg that was on the ground on the bench, the 'eg that was on the bench on the ground"
:o the specified number of reps on each 'eg"
Thrust ups 6 stand with %our feet shou'der width aapart, and 'ock %our knees" Then jump up just b% using %our ca'7es,
on'% bending at the ank'es" /s soon as %our 'and, go right back up" This comp'etes one thrust ups" $ou can use %our
arms if %ou want"
9urnouts 6 Stand in the same position as thrust ups, and go up as high as %our can on %our toes" Then jump up on'%
using the sides of %our thighs and %our toes 6 %ou must sta% as high on %our toes as possib'e throughout the e+ercise"
$ou can use %our arms too"
2/3<T.</<).
/t the comp'etion of /ir /'ert 333, %ou can maintain %our new 7ertica' simp'% b% aggressi7e'% p'a%ing a jumping sport 26(
times per week" $ou ma% a'so repeat week on the a'ternating, ( da% per week routine" 3f %ou wish to redo the
program entire'% for additiona' gains, %ou shou'd wait at 'east 1 fu'' month before restarting" 3t is important to rest %our
'egs from this t%pe of workout if %ou wish to add additiona' inches" $our gains wi'' not be as significant each time that
%ou do the program"