The Workout Schedule
Execution of Exercises
There are 6 Air Alert jump training exercises. 5 of the exercises must be followed all on the days scheduled. And on Wednesday, you add Squat Hops and do all 6 exercises. You do not do 1 exercise 1 day and another the next day.
For example on Monday, you do Leap Ups, Calf Raises, Step Ups, Thrust Ups and Burnouts. On the following Wednesday, you do Leap Ups, Calf Raises, Step Ups, Thrust Ups and Burnouts and you then add Squat Hops.
Do not make the mistake of doing 1 one day and another the next day. You will not make the gains we guarantee.
Frequency of Workouts
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.
You can use the weekends for rest and recreation or for replacing any routines you missed during the week.
Week 8 - Resting Week
During week 8 (see workout chart) you will take a break from Air Alert®. This break allows your legs to fully recover and gain strength. It is extremely important that you adhere to this portion of the workout and not participate in the program for an entire week nor should you participate in any lower body weight training. Your legs need the rest.