2. Stretching 3. Leap-ups 4. Calf Raises 5. Step-ups 6. Thrust ups 7. Burnouts 8. Cooling down, to cool down simply stretch out again at the end of the program. Back when I first stumbled upon Air Alert as a teen, Air Alert 2 was the one that . dozens of sites where you can download a PDF containing all the workouts. Air Alert 2 With Plyometrics and Pics.Wps - Download as .rtf), PDF File .pdf), Text File .txt) or read online.
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The Air Alert III workout chart will provide you with 2 charts. You will notice that the odd numbered weeks and the even numbered weeks instrict the same order . Days 1, 3, 5 and days 2, 4 will have alternating workouts following the schedule below. Day 7 is for rest. Perry volleyball Off season work outs. Week. Days. Do not perform Air Alert® during week 8. Allow your legs to recover. AIR ALERT® WORKOUT CHART. AIR ALERT®. PROGRESS CHART. WEEK. 1. 2. 3. 4. 5.
With air alert you are not training for maximal explosiveness. Remember specificity is the key to vertical jump success. Choose a program that incorporates proven vertical jump training specific variables.
Number 1,2 and 4 on this list do a fantastic job at this. Air Alert Does Not Develop Quickness: As we mentioned earlier, the two major components that must be developed during vertical jump training are strength and quickness. You just read how Air Alert fails to develop strength. The exercises included within the Air Alert program are not so bad inherently.
It is the way they are prescribed.
Here are a couple of programs that do a better job at prescribing proven evidence based vertical jump training principles: Jacob Hiller's Jump Manual. What is going to deliver the best results for me? Make sure to check out the video below to see my transformation!
Vert Shock and Jump Manual are by far the two most popular programs of vertical jump training. And there is a reason for that! Unlike older, purely marketing-driven programs like Air Alert or the Jumpsoles , these programs are backed by scientific findings and years of vertical jump training experience! However, there are certain athletes that will have better results using Vert Shock and others will make better improvements using the Jump Manual.
My goal is to provide you with all the information you need to find out which type of athlete you are and to decide which of the two workouts is better suited for you. It originated as a series of YouTube videos where Jacob talked about what he learned after trying every conceivable vertical jump workout like Air alert, stair running or ankle weights.
These videos turned out to be so popular that he soon created his own vertical jump program and started selling it online. You can see some of the most impressive transformations here. Today he is a professional basketball player because of his relentless work ethic and his "Never Quit" attitude.
Based on hard science, years of undeniable proof and sound training principles, Adam developed a workout plan that took the internet by storm and soon became the 1 vertical jump program available online.
But which program is actually better? Let the battle begin! Round 1: The presentation of the programs The homepage of the Jump Manual program greets you with an almost intimidating amount of information. The layout of the website is organized like a book. On the left sidebar, you can see a table of content listing the 15 chapters included in Jump Manual.
These chapters cover different topics like the scientific background of the program, optimal nutrition, perfect jumping form etc. Whereas Vert Shock heavily focuses on short and concise videos to tell you everything you need to know, Jump Manual requires you to read through a lot of pages explaining the program in great detail. I personally like the fact that the Jump Manual really dives into the world of vertical jumping and gives you a lot of information.
Jump Manual membership section Membership section welcome screen The advanced age of the Jump Manual shows most noticeably in the very low video quality. Most of the chapters are accompanied by little clips of Jacob Hiller talking into a webcam. These videos might very well be 10 years old and don't look professional at all.
Nowadays, every cheap cellphone can record videos that look a LOT better. The Jump Manual Workouts: The workouts of the Jump Manual are called "max exploson workouts" and are designed as a 2-week circle. The workout plan is rather complicated, but to put it simply there are four different types of workout. Even professional athletes are very careful about the workloads that they put their bodies through.
For teenagers and young adults, that holds even truer.
This is another area where newer vertical leap training programs are so much better. For example: When following a program like The Jump Manual, you will almost never be asked to do more than reps of an exercise.
That way, you not only protect your knees, but you can also train with maximum intensity, which is how you improve your vertical in the first place. So here we go. You can get it for as little as 10 bucks, which is far less than any of the competitors. Can provide limited results. Cons Flawed science. Very difficult. Established programs like The Jump Manual or Vert Shock require much less effort while delivering much better results.
Not for in-season training. Playing basketball would be the last thing on your mind.
Back in the early 90s, Air Alert was the only real option for people who wanted to dunk — there was simply no alternative for it.
Poor presentation. Here are a few programs that have stood the test of time and have become the staples of the vertical leap training community. The Jump Manual Released over a decade ago, The Jump Manual instantly became a revelation to anyone that wanted to become a dunker. Instead of having to rely on word-of-mouth, people finally had a science-based proven program that could turn anyone from an average athlete to a dunking machine.
Developed by a world-famous trainer and dunker Jacob Hiller, The Jump Manual goes deep into every little part of vertical jump training, covering even secondary aspects such as form, nutrition, flexibility and more.
You will need to dedicate yourself every single day, even when there are no workouts scheduled. Diet, stretching and even sleeping are just as important to your success as the workouts themselves. The problem was, it required a lot of time and resources.
More than what many high-schoolers or young adults had. Released just a few years ago, it quickly became the hottest product on the market — people of all ages could now realize their dream of dunking without complicated training routines or advanced training equipment.