The Air Alert III 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 . Days 1, 3, 5 and days 2, 4 will have alternating workouts following the schedule below. Day 7 is for rest. Perry volleyball Off season work outs. Week. Days. Do not perform Air Alert® during week 8. Allow your legs to recover. AIR ALERT® WORKOUT CHART. AIR ALERT®. PROGRESS CHART. WEEK. 1. 2. 3. 4. 5.
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2. Stretching 3. Leap-ups 4. Calf Raises 5. Step-ups 6. Thrust ups 7. Burnouts 8. Cooling down, to cool down simply stretch out again at the end of the program. Back when I first stumbled upon Air Alert as a teen, Air Alert 2 was the one that . dozens of sites where you can download a PDF containing all the workouts. Air Alert 2 With Plyometrics and Pics.Wps - Download as .rtf), PDF File .pdf), Text File .txt) or read online.
Begin by jumping up and lifting legs upward Lift legs up until they touch chest, explode legs downwards until legs touch the ground. Laundry Jump Enhances the explosiveness of lateral movements, especially cutting ability and high velocity change of directions. Description: Begin by using a cone, paper bag, or some other break-away object at and elevated level 8 to 24 inches high Strive to jump as high and far as you can back and forth over object Split Leg Hop Helps to improve single leg explosiveness. Description: Split leg hop is a simple bounding exercise that uses an exaggerated motion When landing have leg in near 90 degree angle Strive for maximum distance and height Double Leg Hop Similar to single leg hop but less stress is placed upon body. Simply an exercise that consists of multiple long jumps Strive for maximum distance and explosiveness Power Skip Good low impact introductory plyo. Works hip flexor and calf muscles explosively.
Only the calves are used to generate vertical propulsions. The heels should never touch the ground.
Air Alert Workout Chart Review Ok so this is where the crazy volume of "habitual jump training" exercise prescription is layed out. During our initial Air Alert review of the first week of training we thought ground contacts was a little excessive.
As we perused through reviewing and critiquing the periodisation of the Air Alert program we were amazed to see that by week 15 a participant will undertake a massive jumps per workout. This training volume is asking for trouble. In any decent program you will not find a volume of jumps prescribed any where near the amount we found in our Air Alert review.
For example the super popular Vert Shock program only prescribes a maximum of jumps in the last week of the program. With air alert you are not training for maximal explosiveness.
As soon as your land, go right back up. This completes one thrust ups. You can use your arms if you want. Burnouts - Stand in the same position as thrust ups, and go up as high as you 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. Jump approx 1 inch off the ground, you can use your arms too.
The workout must be followed in this order: To cool down simply stretch out again at the end of the program.
The workout is designed to be followed 5 days a week, Monday through Friday, with Saturday and Sunday as resting periods.
Note - your vertical will decrease after doing Air Alert II, this is normal and exactly what you want. You will see an increase the 7th day. Losing your vertical means that your muscles are fatigued because you are working them hard and they are growing. Related documents. Lower Body Conditioning Program.
Here is a PDF with instructions. Day 1 — Cardio Circuit 30 seconds each exercise, move directly onto. Workout 2: This workout is called the core series.
It consists of different exercises that strengthen your core which is necessary to increase stability and avoid back injuries when jumping. Squats, deadlifts and other exercises are working on the strength of your lower body and back. Workouts of Jump Manual Workout 4: This is called "off day exercises".
Relatively light jumping exercises which are not supposed to be very exhausting. Workout types 1,3 and 4 are done once a week and the core series workout 2 is performed on two days, so overall you are working out on 5 days a week. Additionally, you are required to stretch your entire body on off-days. Round 2: How time-consuming are the workouts?
The most noticeable difference in this regard is that Vert Shock lasts for only 8 weeks compared to 12 weeks for the Jump Manual. The number of weekly exercises is comparable as both programs average about 5 workouts per week. Especially the day in the Gym with 7 exercises, warm up and cooldown would take me personally about 2 hours. Vert Shock is a lot less time-intensive as most workouts are easily done in 45 minutes. Vert Shock heavily focuses on jumping-related exercises and advanced plyometrics.
These movements are all performed without added weights and are therefore easy to learn, safe and can be done anywhere. Some exercises featured in the Jump Manual are much more difficult to perform. Squats and Deadlifts for example move a lot of weight and should be taught by a good instructor.
These are easily done wrong and can do a lot of harm to your body. On top of that, there are two exercises which are influenced by olympic weightlifting. These are not only done with heavy barbells but also in a very explosive manner. Of course, if you are already a well-trained weightlifter or you have access to a gym with good coaches this does not pose a problem for you. Don't ever squat like that!
From verticaljumping. Round 4: Pricing The pricing of both programs is exactly the same. These programs used to be more expensive, but I guess that competition is good for us customers!
Both programs also offer a generous money back guarantee, so if you are not seeing results you can request a refund within 60 days, no strings attached! Final Round: Which program delivers the better results?