1/2/12 AIR ALERT 4

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Article 46629 views 45 comments by demx Source: allbasketball.ru 4 december 2010, 01:33
AIR ALERT 4
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 Tuesday-Wednesday-
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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LEAP UPS
Sep 1: When beginning, bend down to a 1/4 squat position with your hands out in front of you and jump up.
Sep 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.
Sep 3: Same as step 1. Step 3 begins repetition 2.
Sep 4: Same as step 2.
Rest about 3 to 4 minutes in between sets.
Noe: You do not have to do both types of Leap ups. Do only the type you are comfortable with.


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

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


THRUST UPS
Sep 1: Begin with our legs straight.
Sep 2: Thrust (or bounce) ourself up as high as ou possibl can.
Sep 3: The split second and ou hit the ground, thrust back up as high as ou can tring not to bend our legs. It is helpful to
use our arms to throw ourself back up into the air.
Rest about 1 minute in between sets.

1/2/12 AIR ALERT 4
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BURN OUTS
Sep 1: E .
Sep 2: A , 1/2 1
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OPTIONAL EXERCISES

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WORKOUT CHART
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D . D
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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.
SQUAT HOPS (new)
1/2/12 AIR ALERT 4
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Sep 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.
Sep 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.
Sep 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.
Sep 4: After you complete each repetition (each landing), you eill land back in the original, seated position. Jump up again for
the next repetition.
Sep 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
Leapp - 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 aie 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.
Sepp 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.
Th p 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.
Bo 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

1/2/12 AIR ALERT 4
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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 program.
air alert, training, vertical jump
Comments
Nii Amarte Amarteifio 1 january 2011, 16:55 #
this is great people........it workz for real!!!!!!!!
snowjeffre 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.
Randolph Rondo 3 may 2011, 23:45 #
Air Alert is d real deal.
Ant03 5 may 2011, 18:57 #
Im 58 and can touch RIM now!!!
Unknown person 9 may 2011, 19:36 #
what is "Burnouts ?
CAn we explain me ths lessons!!!???
LEGGO HEAT 5 june 2011, 07:10 #
omg first time workin out my legs could hardly walk up stairs
Unknown person 2 july 2011, 01:37 #
1/2/12 AIR ALERT 4
8/10 bakechance.com/ai-ale-4-5
what are the warmups and cool downs?
Andreas 5 july 2011, 09:45 #
A good warmup and cool down, are just jogging, or w.e exercise can get you to start sweating little bit, im a soph at high
school, at 68 i just started this program...my vertical is 21 inches..well see how it goess, and also STRECH before and after
the workout. Primarily AFTER!
Derrick Rose:) 5 july 2011, 17:44 #
i started today second week.. i agree with @Smatts, i feel like when i jump im in the air longer.. Yes, the streching is
important!! Also, do exact number of sets and repetions, which is prescribed in workout chart ! Good luck:)
leapaddict 11 july 2011, 00:51 #
Hi guys!i just started this program and i am very inrested about something..my legs can confirirm 7 week of this program
easy!should i start from 7 week or what?1-7 weeks are too easy for me!!i play basketball a lot so my legs have some strainght
PLEASE ANSWER!!
romeo 11 july 2011, 23:15 #
nope I would say start at like week 3 if you feel that your legs are that strong
leapaddict 12 july 2011, 19:41 #
Ok i would tnx romeo xDD
CELTICS#1 15 july 2011, 06:47 #
this is gonna be my 3rd doing this program.
pimp 15 july 2011, 17:46 #
sat and sun are also included?
ramone101 16 july 2011, 18:31 #
what if you miss an excercise
VERTICAL 21 july 2011, 02:56 #
2. WEEK! CAN SOME1 TALL ME WHEN I CAN SEE MY VERTICAL WILL BE INCRASED??when i can see results? :)
JumpmanTe 22 july 2011, 02:24 #
i did air alert in early 2010, went from 14 to 24. im at about 24-25 currently. the thing is i only did 6-7 weeks at t he time,
but i was also doing weight training. my advice is to stretch before, during and after each session. also u can were knee
protective bands or sleeve type braces lke the basketball players wear. icing your legs and/or Bengay on your knees after
doing squathops will help with swelling or aches. im starting air alert again tonite, trying to add at least 6-8 more.
Unknon person 28 july 2011, 04:04 #
i was doing squat hops incorrectly for the first 4 weeks (my thighs were not parallel to the ground and i was not getting much
of a workout.)
do i need no restart the program or continue doing them correctly?
... 2 august 2011, 22:35 #
@unknown person
well, if you have a lot of free time, then you could start from the beginning.. but if you dont, then just continue doing them
correctly.
Tr to Gain 3 august 2011, 02:07 #
What if U MISS A
DAY???????????????????????????????????????????????????????????????????????????????????????????????????????????????????????????????????????????????????????????????????????????????????
Captain Gootch 7 august 2011, 08:55 #
If you miss a day, then you best repeat the week.
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Me 7 august 2011, 12:39 #
Yea man this thing really really works !, Im 59.5 and i can grab rim off vertical with ease ....This program is recommended !
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Rajan 17 august 2011, 04:34 #
Well i think its working, because its sooo hard and only week 4, + covered in swear
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johnny 8 september 2011, 18:40 #
if i miss a day, should i just continue with working that week, or repeat all week??? for example, I missed wednesday, and
now should I repeat all week, or just continue and work on friday..etc ?
How to do.. 4 october 2011, 00:30 #
How to do burnouts?
avi 4 november 2011, 04:41 #
what should i do im on week 2 i missed wednesdays training
squat hops 15 november 2011, 14:04 #
i did squat hops wrong on my first ever session i jumped all the way up will this affect the program??
Rhys 23 november 2011, 10:53 #
Im pretty sure Air Alert 4 is a fake... Air Alert 3 is real and correct. Air alert 4 tells you to rest and not exercise at all during
week eight. But then, at the end of the program it tells you that you can maintain your new vertical jump simply by completing
week eight 3 times per week? So rest and no exercise is gonna help me keep my new vertical? Dont think so.
Im half way through week 11 of Air Alert 3 and its coming along great. Ive put about 7 inches back onto my vertical. I used to
have big hops when I was younger, but im in my 30s now and getting on a bit... loosing a step. AA3 has been great!
future aIIstar 5 december 2011, 10:40 #
I will be starting this tomorrow. Did it back in highschool for volleyball,didnt take it too seriously. now doing it for basketball
and will follow to a T. Ill let you guys see my progression.
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he gid 6 december 2011, 23:37 #
hope this will help you guys understand how to do the exercises
http://www.youtube.com/watch?v=1jH-cHKaoes&feature=related
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