Air Alert 4

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Air Alert 4
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by demx

Source: allbasketball.ru

4 december 2010, 01:33

FREQUENCY (changed)
Air Alert IV is designed to be done 3 days per week with the exception of week 15 which is designed to be done 4 days.
The 3 days workout schedule alteates from week to week which allows for ample muscle and strength recovery for your
legs. This is extremely important in building the strength required for giving you the lift you need.
WORKOUT CHART (changed)
Air Alert IV Workout Chart will provide you with 2 charts. You will notice that the odd numbered weeks and the even
numbered weeks instrict the same order sequence for each exercise, but that the actual days of the week are different. Do
the workout exactly as prescribed on the days designed for the respective week.
The odd weeks are to be done on Monday-Wednesday-Friday and the even weeks are to be done on TuesdayWednesday-Thursday.
Week 8 is designed as a complete muscle recovery week. Air Alert IV should not be completed at all during week 8.
Week 15, the final week, is designed to completely break down the muscles, shock them and prepare them for the final
recovery. This last week will help to add an additional 1- 2 inches on your jumping ability. You are required to do week 15
four (4) days that week. You will do Air Alert IV on Monday-Tuesday-Thursday-Friday of the week.
RESTING BETWEEN SETS (changed)
The Air Alert IV workout consists of multiple sets and repetitions for each exercise. After completing 1 set of an exercise, do
not rest anymore than 2 minutes before completing the second or third set for the respective exercise.
During the 2 minute resting period, it is important to massage the muscle that you are currently working on. If you are doing
Leap ups, be sure to massage your thighs while resting.
When moving from 1 exercise to a new exercise (for example, from Leap ups to Calf raises), do not rest at all. Move
immediately to the next exercise.
The Air Alert IV exercises are identical to the Air Alert III exercises with the exception of a new exercise, Squat Hops (see
below). See Bottom for instructions regarding the first 5 exercises. Be sure to follow all warm up and cool down instructions
identified in the end.
LEAP UPS without the rope
Step 1: When beginning, bend down to a 1/4 squat position.
Step 2: Tu the rope and jump back into the air to a minimum of 8 to 10 inches . (You may jump 10 to 12 inches if this is
too easy). When you land this completes 1 repetition.
Step 3: Continue repeating this motion for each repetition.
Rest about 3 to 4 minutes in between sets.
Note: This exercise can be done without the use of a jump rope if you desire. When jumping, keep your hands by your
side or in front of you for assistance in jumping and follow the same procedures just described. Please see the diagram
below.

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AIR ALERT III:
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Air Alert 4

LEAP UPS
Step 1: When beginning, bend down to a 1/4 squat position with your hands out in front of you and jump up.
Step 2: Jump up into the air to a minimum of 8 to 10 inches . (You may jump 10 to 12 inches if this is too easy) When in
the air, your hands should be back by your side. When you land, this completes 1 repetition.
Step 3: Same as step 1. Step 3 begins repetition 2.
Step 4: Same as step 2.
Rest about 3 to 4 minutes in between sets.
Note: You do not have to do both types of Leap ups. Do only the type you are comfortable with.

15/04/11 21.23

Unknown person
does this really
work and if so how
many inches...
Oninho7 Wow
this stuff is
working well for
me, i am just...
Unknown person
Does anyone
know what day(s)
of the week...
Andreas I
bought and did the
Air Alert program
5-6 years...
Jimbo Everyone
please google air
alert knee...
Smatts I just
started week 5
today. My legs feel
great...
Unknown person
im really
thinking about to
start it?i...
anmol im also
start today
snowjeffrey my
12 year old son
wanted to try this.
we started...
Nii Amartey
Amarteifio this
is great
people........it
workz for...

Features
TOP publications

CALF RAISES
Step 1: Your starting position will be with the heel below the book or stair step rested on by your entire body.
Step 2: Raise yourself as high up as you can with only the one calf
Step 3: Lower your body back to the original, starting position. This completes 1 repetition.
Step 4: begin second repetition.
Rest about 25 seconds in between sets.

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STEP UPS
Step 1: Begin with one thigh on the chair parallel to the ground.
Step 2: With all of your strength, push off of the elevated leg and leap off of the chair as high as you can.
Step 3: Crisscross or switch your legs in the air.
Step 4: Land with the opposite leg elevated in the chair as in step 1. Repeat the procedure until you are back to step 1.
This completes 1 repetition.
Rest about 3 to 4 minutes in between sets.

THRUST UPS
Step 1: Begin with your legs straight.
Step 2: Thrust (or bounce) yourself up as high as you possibly can.
Step 3: The split second and you hit the ground, thrust back up as high as you can trying not to bend your legs. It is helpful
to use your arms to throw yourself back up into the air.
Rest about 1 minute in between sets.

BURN OUTS
Step 1: Elevated as high as you possible can on your tiptoes to assure that you work the high end of your claves.
Step 2: As quickly as you possibly can, jump repeatedly no more than 1/2 to1 inch off of the ground making sure to keep
yourself elevated as high on your tiptoes as possible ensuring that you are working the upper calf muscles.
OPTIONAL EXERCISES
Air Alert IV is designed only to strengthen your thighs and calves. You must strengthen your hamstrings, which are the
support muscles for the thighs to prevent from pulling or straining them when running or jumping. Strong hamstrings also
help to prevent knee problems in the future. There are two ways to strengthen these muscles. The first is by sprinting and
the second is by doing leg curls.
Sprinting: Sprinting or running as hard as you can is a good way to strengthen your hamstrings and an excellent way to
increase your sprinting speed.
It is best to do 10, 50 yard sprints two times per week.
Make sure that you sprint as hard as you can making sure to bring your thighs up as high as possible towards your chest.
This form works the centre muscle the best.
WORKOUT CHART
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This workout chart will be your guide for each jumping exercise previously described. It is your weekly reference for the
exact numbers of each exercise to follow. We recommend not altering the program methods.
Follow it precisely doing the appropriate number of sets and repetitions given.
A repetition is completing one motion of an exercise and a set is repeating a repetition continuously a desired number of
times to complete a cycle. Jumping rope 100 times (the desired cycle) continuously with our resting is completing 1 set of
100 repetitions, and jumping rope 100 times continuously, then resting and jumping 100 times again is completing 2 sets of
100 repetition.
Do not overwork you muscles by doing too much but do not under work them either by doing too little. Do exactly what is
offered and week by week you will see a steady increase in your jumping ability.

SQUAT HOPS NEW EXERCISE

Squat Hops is our newest exercise and it is extremely excellent for isolating the entire thigh and produces unbelievable
explosiveness. Squat Hops greatly helps to improve cardiovascular endurance, short distance running speed and lateral
quickness.
Squat Hops is a very taxing exercise and, for this reason, we designed the exercise to be completed only 1 day per week.
During each week of Air Alert IV, you must only complete Squat Hops on Wednesday and on no other day. Should you
decide to do the exercise more than 1 time per week, you will be risking extreme muscle fatique and poor muscle recovery.
Poor muscle recovery will lead to less vertical gains over a longer period of time.
Squat Hops is a very simple exercise to complete. To begin the exercise, simply squat down to a sitting position with your
legs bent at a 90 degree angle. Your thighs must be parallel to the ground. You will be in a complete sitting position. Make
sure your back is completely straight and you are supporting yourself on the balls of your feet with your heels off of the
ground. This can be achieved by keeping your head up and looking straight ahead and lifting your heels up. You will be
sitting, but slightly standing on your tiptoes.
For balance, you will need a basketball or volleyball to hold in front of you with both hands gripping the ball to the side
such as when making a chest pass. Or you can hug the ball during the routine. During the exercise, hold the basketball at
your chest and look straight ahead. To perform the exercise, maintain the sitting position while gripping the ball. Look
straight ahead and hop/bounce no more than 3- 5 inches off of the ground. Your thighs MUST never leave the parallel
position. You will use your calves and thighs to help you jump. One hop/bounce is considered one repetition.
The Squat Hops Blast Off At the completion (the very last repeetition) of each set, you must explode into the air as hard
and as high as you possibly can. The height of your jump will not be high, but will be effective.
The blast off is extremely important. The blast off works your thighs slightly harder and will give you an additional 1- 2
inches over the course of the 15 week workout. Be sure to exert as much energy during the blast off stage.

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SQUAT HOPS (new)

Step 1: For balance, hold a basketball or volleyball at chest level. You can hold the ball with your hands at each side of
the ball or hug the ball.
Step 2: Squat down into a sitting position while holding the ball. Make sure that you are looking straight ahead, with your
back straight and that you are elevated on the balls of your feet (half tiptoed). And most importantly, make sure that your
thighs are parallel to the ground.
Step 3: Hop or bounce in the seated position between 3- 5 inches per hop. Keep your thighs parallel. When you land, that
completes 1 repetition.
Step 4: After you complete each repetition (each landing), you eill land back in the original, seated position. Jump up again
for the next repetition.
Step 5: At the completion (the last rep) of the required set, blast off as high as you possibly can. For example, if you are
required to do 1 set of 15 repetitions, you will do 14 Squat Hops (3- 5 inches per jump) and on the 15th Squat Hop, you will
blast off as high as you possibly can.
Rest 1-2 minutes between sets.

GET OUT AND PLAY AND WORK THOSE LEGS

During the days that you are not doing Air Alert IV, it is important that you help your legs get used to normal jumping
situations. Air Alert IV will increase your vertical, but you will need to train your legs to actual jumping situations. On your
days off from Air Alert IV, go out and play. And, practice jumping aggressively when you play. This helps to develop muscle
memory.
* Week 14 is designed to prepare your legs for the final week. The repetitions have been reduced for this reason. Do not
exceed what is prescribed.
* Week 15 must be completed on Monday-Tuesday-Thursday-Friday. The final week is designed to completely exhaust and
breakdown the jumping muscles and prepare them for final recovery. That is the reason the repetitions are higher and 4
days required instead of 3. You will notice that your jumping ability will be the highest 4-7 days after completion of the
program.
EXERCISE DESCRIPTIONS
Leapups - Stand with your feet shoulder width aapart, and jump up looking straight ahead. Come down about 1/4 of the
way and jump right back up. This completes one leapup.
Calf raises Stand on something so that your heelss are not touching anything, stairs, a book etc. Go all the way up and
come slowly down. Do one leg, then the other, this completes one set.
Stepups Get a sturdy chair or bench, put one leg on the chair, and push yourself off the chair with your one leg. While
in the air, switch legs, put the leg that was on the ground on the bench, the leg that was on the bench on the ground. Do
the specified number of reps on each leg.
Thrust ups stand with your feet shoulder width aapart, and lock your knees. Then jump up just by using your calves,
only bending at the ankles. As soon as your land, go right back up. This completes one thrust ups. You can use your arms
if you want.
Buouts Stand in the same position as thrust ups, and go up as high as your can on your toes. Then jump up only using
the sides of your thighs and your toes you must stay as high on your toes as possible throughout the exercise. You can
use your arms too.
MAINTENANCE
At the completion of Air Alert IV, you can maintain your new vertical simply by aggressively playing a jumping sport 2-3
times per week. You may also repeat week 8 on the alteating, 3 day per week routine. If you wish to redo the program
entirely for additional gains, you should wait at least 1 full month before restarting. It is important to rest your legs from this
type of workout if you wish to add additional inches. Your gains will not be as significant each time that you do the
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program.
air alert, training, vertical jump

Comments
Nii Amartey Amarteifio 1 january 2011, 16:55 #
this is great people........it workz for real!!!!!!!!
snowjeffrey 2 march 2011, 02:44 #
my 12 year old son wanted to try this. we started today.
anmol 12 march 2011, 11:00 #
im also start today
Unknown person 13 march 2011, 22:50 #
im really thinking about to start it?
i dont know if this is gonna work
how will increase my vertical and from which week i will see the difference in my vertical?
Smatts 15 march 2011, 23:50 #
I just started week 5 today. My legs feel great and are much more muscular. My vertical leap has only gone up 1/2" but i
feel like when i jump im in the air longer and am not pushing as hard to get up as high as i can.
Jimbo 25 march 2011, 18:07 #
Everyone please google air alert knee injuries before doing this program!
Andreas 27 march 2011, 22:37 #
I bought and did the Air Alert program 5-6 years ago, and yes, it really does work.
Unknown person 28 march 2011, 20:48 #
Does anyone know what day(s) of the week youre supposed to do the squat hops during week 15?
Oninho7 4 april 2011, 21:54 #
Wow this stuff is working well for me, i am just able to touch the chain and i am 46 foot tall.
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