Air Alert Iii: The Complete Vertical Jump Program

AIR ALERT III: THE COMPLETE VERTICAL JUMP PROGRAM

Introduction

For the past 11 years TMT Sports has sold the most popular jump training program on the market, Air Alert II: The Complete Vertical Jump Program - Revised. Although Air Alert II has become a favorite around the world, we have worked to improve it. The Air Alert III upgrade is the improved Air Alert. We changed the number of sets and reps, and, most importantly, we changed the number of days per week that the program will be completed which will help with overall muscle recovery and strength development. We also added one new exercise, Squat HopsÐ'™ to greatly benefit your vertical. Any topic that you see on the Air Alert III upgrade MUST BE READ and followed as written. When you see a word "CHANGE" beside of a heading, this means that a change has been made from Air Alert II to Air Alert III.

Air Alert II verses Air Alert III

The exercises for Air Alert III are exactly the same with the exception of one. The technique of each exercise will not change for Air Alert III.

Frequency (changed)

Air Alert III is designed to be done 3 days per week with the exception of week 15 which is designed to be done 4 days. The 3 days workout schedule alternates from week to week which allows for ample muscle and strength recovery for your legs. This is extremely important in building the strength required for giving you the lift you need.

WORKOUT CHART (CHANGE)

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 sequence for each exercise, but that the actual days of the week are different. Do the workout exactly as prescribed on the days designed for the respective week. The odd weeks are to be done on Monday-Wednesday-Friday and the even weeks are to be done on Tuesday-Wednesday-Thursday. Week 13 is designed as a complete muscle recovery week. Air Alert III should not be completed at all during week 13. Week 15, the final week, is designed to completely break down the muscles, shock them and prepare them for the final recovery. This last week will help to add an additional 1-2 inches on your jumping ability. You are required to do week 15 four (4) days that week. You will do Air Alert III on Monday-Tuesday-Thursday-Friday of the week.

RESTING BETWEEN SETS (CHANGE)

The Air Alert III workout consists of multiple sets and repetitions for each exercise. After completing 1st set of an exercise, do not rest anymore than 2 minutes before completing the second or third set for the respective exercise. During the 2 minute resting period, it is important to massage the muscle that you are currently working on. If you are doing Leap ups, be sure to massage your thighs while resting. When moving from 1 exercise to a new exercise (for example, from Leap ups to Calf raises), do not rest at all. Move immediately to the next exercise.

AIR ALERT III EXERCISES

The Air Alert III exercises are identical to the Air Alert II exercises with the exception of a new exercise, Squat HopsÐ'™ (see below). See Air Alert II for instructions regarding the first 5 exercises. Be sure to follow all warm up and cool down instructions identified in the Air Alert II.

SQUAT HOPS - NEW EXERCISE

Squat Hops is our newest exercise and it is extremely excellent for isolating the entire thigh and produces unbelievable explosiveness. Squat Hops greatly helps to improve cardiovascular endurance, short distance running speed and lateral quickness. Squat Hops is a very taxing exercise and, for this reason, we designed the exercise to be completed only 1 day per week. During each week of Air Alert III, you must only complete Squat Hops on Wednesday and on no other day. Should you decide to do the exercise more than 1 time per week, you will be risking extreme muscle fatique and poor muscle recovery. Poor muscle recovery will lead to less vertical gains over a longer period of time. Squat Hops is a very simple exercise to complete. To begin the exercise, simply squat down to a sitting position with your legs bent at a 90 degree angle. Your thighs must be parallel to the ground. You will be in a complete sitting position. Make sure your back is completely straight and you are supporting yourself on the balls of your feet with your heels off of the ground. This can be achieved by keeping your head up and looking straight ahead and lifting your heels up. You will be sitting, but slightly standing on your tiptoes.

For balance, you will need a basketball or volleyball to hold in front of you with both hands gripping the ball to the side such as when making a chest pass. Or you can hug the ball during the routine. During the exercise, hold the basketball at your chest and look straight ahead. To perform the exercise, maintain the sitting position while gripping the ball. Look straight ahead and hop/bounce no more than 3-5 inches off of the ground. Your thighs MUST never leave the parallel position. You will use your calves and thighs to help you jump. One hop/bounce is considered one repetition. The Squat Hops Blast Off - At the completion (the