Thread: air alert vert program

Air Alert II - The Complete Vertical Jump Program

This is what will increase your vertical. You need to drink lots of water, about 8-10 cups a
day, it cleans your system and increases muscle growth.

Workout Chart
week1
Leapups CalfRaises Stepups Thrustups Burnouts
2x25reps 2x10reps 2x10reps 2x15reps 1x100
week 2.
1x50reps 2x20reps 2x15reps 2x20reps 1x200
week 3.
1x75reps 2x25reps 2x15reps 2x25reps 1x300
week 4.
1x75reps 2x30reps 2x20reps 2x30reps 1x400
week 5.
2x50reps 2x35reps 2x20reps 2x35reps 1x500
week 6.
1x100reps 2x40reps 2x25reps 2x40reps 1x600
week 7.
1x125reps 2x45reps 2x25reps 2x50reps 1x700
week8.
2x75reps 2x50reps 2x30reps 2x60reps 1x800
week 9.
2x100reps 2x55reps 2x30reps 2x70reps 1x900
week 10.
2x125reps 2x60reps 2x35reps 2x80reps 1x1000
week 11.
2x150reps 2x65reps 2x35reps 2x90reps 1x1100
week 12.
2x200reps 2x70reps 2x40reps 2x100reps1x1200

Leapups - Stand with your feet shoulder width apart, and jump up looking straight ahead. Come down about 1/4 of the way and jump right back up. This completes one leapup.

Calf raises - Stand on something so that your heels 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.

Stepups - 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.

Thrust ups - stand with your feet shoulder width apart, 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.

Burnouts - 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.

The workout must be followed in this order:
Warming up (jumping jacks, running in place)
Stretching
Leapups
Calf Raises
Stepups
Thrust ups
Burnouts
Cooling down. 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.

Basically looks like a plyometric training regimen which generally do work. The only thing I would be careful of are the thrust ups and burnouts, especially if you have strong calves. They tell you to keep your knees locked which I probably would not do. I would keep them locked, jump with the calves, and then land with slightly bent knees, then lock your knees for the next rep.

I would see this helping increase your vertical jump and the "jump" off the line you get just as you start a sprint. If you are an infielder, I would add some hand eye drills since it really doesn't matter if you are quick off the line if you see the ball come off the bat too late.

thank you, and yes i am a shortstop and i relaly need to work on my speed if i want to go to college and play the infield. Thank you a lot.

can u answer another question though...

Right now i am in the second week of practice for basketball, which the season last for about 4 months i think, late Feb. early March.

THEN AFTER THAT Baseball will start immediatley, so how could i get this program in? I have a class during school where i work out everyday for about 50 minutes, but in that class we have to do the teachers Program not one of our own.

So what would u recommend?

You should be able to squeeze this in somewhere, you don't really need to be in a gym. Personally, I would do it outside or, if you have high ceilings, in your room. When do games start for Basketball? I would say if they don't start right away, I would start the program now. There are actually 3 Air Alert Vert programs out there, I believe they are to be done on a consistent basis with a week or 2 break between, but I could be wrong. I would talk to your Basketball coach and tell him you are interested in doing this, he may want to incorporate it into practices or, at the very least, let you lower your output in practice in order to save it for this. BTW, it should take you around 30 mins to do this program including the warm up and cool down.

I used this program back in the day and it helped me out alot. My vert went up a couple of inches and got me above the rim. I think they are to be done every day. at least thats what mine had me doing.

So for those do u simply just jump as high as u can off your toes repeadily?

bumpers

Yes

i dont think air alert works very well though.... before that when i was around 12 i only had a 28' vertical. Gosh i thought you had to be born for it to jump high. Now im 15 with a 39' vertical. I didnt do the air alert full program,looks retarded. I just had my regular basketball training. You have to be born with it to jump high!

things like plyometrics can stimulate the fast twitch fibers in your calves and hams, which is the premise behind air alert. There are the type of muscle fibers that are responsible for short intense bursts of speed and a vertical jump. Are they going to do crazy things for you, no. Genetics are genetics of course. But you can utilize these training methods and see good results. I guarantee that pro Bbal players incorporate plyos into their workouts.

btw... never buy those plyo shoes that you see arnd. they never help, if it does, it's only when you use them. if you stop using them for a while, ur vert' 'll be back to what they use to be. unless you do thoe plyo shoes for a life long time.

those shoes are no good, plus they have to be bad for your back. there are better ways to go about calf training without walkin around in clown shoes. ha

I've heard they gave you shin splints...