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.


TMT Sports
4242 Windemere Lane
Charlotte, NC 28211

Email: service@airalert.com

Submit Question: contact form

About TMT Sports

TMT Sports was founded in February, 1991 by Timur Tukel and operates out of Charlotte, NC. TMT Sports produces 2 basketball products designed to greatly improve a player's playing ability.

Air Alert: The Complete Vertical Jump Program was first published in September, 1991 and continues to be the number 1 program used in the game. It is now free open source content.

Court Controller heads up dribbling mask was first released in 2003 and then re-designed in 2016.