The Air Alert Exercises
There are 6 unique natural body weight jump training exercises that attack the thighs, upper calves, lower calves and buttocks. They also help with elasticity of the Achilles tendons and strengthen tendons and ligaments. The exercises require high repetition and literally exhaust the muscles designed for jumping, thus strengthening them in the process. You will not only experience an amazing increase in your jumping ability, but you will also notice the development of high endurance and muscle growth throughout the use of the program. You will, however, experience a decrease in your vertical jump during the first 7 to 10 days due to sore muscles and new muscle use. Most athletes see an increase about the 11th day. (click here to see the Rate Of Vertical Gain).
There are 9 steps to this program, and you are to be follow them in the order given. The steps are: 1) Warming up, 2) Stretching, 3) Leap Ups, 4) Calf Raises, 5) Step Ups, 6) Thrust Ups, 7) Burn outs, 8) Squat Hops™ and 9) Cooling down.
Air Alert Is A 2 Phase Program
Air Alert®, Version IV is 2-phase system designed to maximize gains over 2 sessions.
Phase I - Air Alert will increase your leap by 8 to 14 inches over 15 weeks. You must complete this phase first before moving on to the 2nd phase.
Phase II - Air Alert Advanced, will increase it by an additional 3-5 inches over 6 weeks. This phase is strictly optional and should not be completed earlier than 30 days after completing phase I, Air Alert.
3 Day Per Week Rotating Schedule
Air Alert (Phase I) and Air Alert Advanced (Phase II) both operate on a 3 day rotating style schedule based on odd and even weeks. During the odd weeks (weeks 1, 3, 5 and so on), you will conduct Air Alert on Monday-Wednesday-Friday. And during the even weeks (weeks 2, 4, 6 and so on), you will conduct Air Alert on Tuesday-Wednesday-Thursday.
You will perform Air Alert® 3 days per week on a 15 week rotating schedule. On odd weeks you will use the program on Monday, Wednesday and Friday. The odd weeks are designed for muscle growth and recovery. On even weeks you will complete Air Alert® on Tuesday, Wednesday and Thursday. This consecutive pattern utilizes the Habitual Jump Training™ principle.
The basis for this schedule is 3-fold. The every other day workouts build muscle strength whereas the even week, 3 consecutive day workouts focus on the instinctive jump training. And finally, this workout allows your legs 3 full days of recovery during each weekend minimizing overworked muscles and maximizing your potential.
Convenient And Safe Workout
Air Alert®, Version IV is also convenient. Its natural body weight training technique means no need to go to a weight room. You can complete the program privately in the comfort of your own home or backyard and jam and work out to your own motivational music, and all you need is a stool or chair and basketball shoes.
And Air Alert®, Version IV is safe. Because it utilizes only your body weight and no weight training, and because the exercises require no side to side stress jumps to the knees; this is the safest jump training program on the market and provides the longest lasting results.