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Air Alert Iii Progress Chart

This document provides a 15-week workout chart for the Air Alert III program designed to increase vertical leap. The chart outlines a schedule of exercises like leap ups, calf raises, step ups, and thrust ups that vary in sets and repetitions over the weeks. Workouts are prescribed for either Monday-Wednesday-Friday on odd weeks or Tuesday-Thursday on even weeks. The final week is designed to completely exhaust the jumping muscles through higher repetitions over 4 days instead of 3. Following completion, the chart recommends maintaining gains by playing sports 2-3 times per week or repeating week 8, and resting for at least a month before restarting the full program.

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Asher Hanafi
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4K views2 pages

Air Alert Iii Progress Chart

This document provides a 15-week workout chart for the Air Alert III program designed to increase vertical leap. The chart outlines a schedule of exercises like leap ups, calf raises, step ups, and thrust ups that vary in sets and repetitions over the weeks. Workouts are prescribed for either Monday-Wednesday-Friday on odd weeks or Tuesday-Thursday on even weeks. The final week is designed to completely exhaust the jumping muscles through higher repetitions over 4 days instead of 3. Following completion, the chart recommends maintaining gains by playing sports 2-3 times per week or repeating week 8, and resting for at least a month before restarting the full program.

Uploaded by

Asher Hanafi
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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AIR ALERT III PROGRESS CHART

 AIR ALERT III WORKOUT CHART (ODD WEEKS)


ODD NUMBERED WEEKS ARE TO BE DONE ON MONDAY-WEDNESDAY-FRIDAY
ONLY

Squat
Week Leap Ups Calf Raises Step Ups Thrust Ups Burnouts
Hops (wed)
  sets reps sets reps sets reps sets reps sets reps sets reps
1 2 20 2 10 2 10 2 15 1 100 4 15
3 3 25 2 20 2 15 2 25 1 300 4 20
5 4 25 2 30 2 20 2 35 2 250 4 25
7 4 30 2 40 2 25 2 50 2 350 5 25
9 4 50 2 50 2 30 2 70 3 300 5 30
11 6 50 4 30 2 35 2 90 4 275 5 30
                   DO NOT DO AIR ALERT 3 IT IS IMPORTANT THAT YOU REST YOUR
13
LEGS DURING WEEK 13!!!!!!!
15 4 100 4 50 2 50 2 100 4 500 5 50

AIR ALERT III WORKOUT CHART (EVEN WEEKS)


EVEN NUMBERED WEEKS ARE TO BE DONE ON TUESDAY-WEDNESDAY-
THURSDAY ONLY

Squat
Week Leap Ups Calf Raises Step Ups Thrust Ups Burnouts
Hops (wed)
  sets reps sets reps sets reps sets reps sets reps sets reps
2 3 20 2 15 2 15 2 20 1 200 4 20
4 3 30 2 25 2 20 2 30 2 200 4 20
6 2 50 2 35 2 25 2 40 2 300 4 30
8 3 50 2 45 2 30 2 60 4 200 5 25
10 5 40 2 55 2 35 2 80 4 250 5 30
12 4 75 4 35 2 40 2 100 4 300 6 30
14 3 30 2 30 2 20 2 30 1 250 4 20

* Week 14 is designed to prepare your legs for the final week. The repetitions
have been reduced for this reason. Do not exceed what is prescribed.
* Week 15 must be completed on Monday-Tuesday-Thursday-Friday.

The final week is designed to completely exhaust and breakdown the jumping muscles
and prepare them for final recovery. That is the reason the repetitions are higher and 4
days required instead of 3. You will notice that your jumping ability will be the
highest 4-7 days after completion of the program. MAINTENANCE At the
completion of Air Alert III, you can maintain your new vertical simply by
aggressively playing a jumping sport 2-3 times per week. You may also repeat week 8
on the alternating, 3 day per week routine. If you wish to redo the program entirely for
additional gains, you should wait at least 1 full month before restarting. It is important
to rest your legs from this type of workout if you wish to add additional inches. Your
gains will not be as significant each time that you do the program.

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