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[1].Wps - Download as .rtf), PDF File .pdf), Text File .txt) or read online.

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    Air Alert 2 Pdf

    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.

    Unlike Air Alert these programs are fun and intuitive to participate in. The Air Alert program purely relies on bodyweight exercises. There are a total of only 6 exercises included in Air Alert. We decided to take a closer look at each of the exercises in our Air Alert review. The partipant will then jump iches in the air without using the arms for momentum. Jumps are then repeated. Calf Raises Calf raises are performed by standing with the ball of the foot on step and then lowering the heel below the surface of the stair. The movement is then repeated. This leg is then used to propel you as high as possible during the jumping motion. Squat Hops Squat Hops commence in a deep squat position with the thighs parallel to the floor. The participant will then jump as high as possible and return to the deep squat only to again jump up as high as possible Burn Outs For this exercise the legs are kept completely straight with the hands placed to the side. Only the calves are used to generate vertical propulsions. The heels should never touch the ground. Air Alert Workout Chart Review Ok so this is where the crazy volume of "habitual jump training" exercise prescription is layed out. During our initial Air Alert review of the first week of training we thought ground contacts was a little excessive.

    Big promises that are not backed up by any real references almost make Air Alert to be nothing more than a marketing stunt. While I have made it abundantly clear that I in no way recommend using Air Alert, it has to be said that the program has been somewhat effective to at least a few folks that have tried it.

    There have been a few reports of people gaining a few inches as well as general increased athleticism after using it.

    However, after weeks you are likely to hit a plateau because the exercises will no longer be challenging for your muscles. At the same time, you will be risking serious injury to your knees and tendons due to overtraining. In other words, even if you do see any results from the program, they will not be significant , and you still run the risk of suffering from issues that could hurt your performance altogether.

    Air Alert Review: Does Air Alert Work? NO! Here’s Why…

    Created by Adam Folker , Vert Shock is currently the hottest jump training program on the market. It utilizes new plyometric training techniques to help you achieve great results in just 8 weeks of training. Information that was previously available exclusively to pro athletes was now boiled down to an e-course that could be done by anyone.

    While it does take commitment and some gym equipment for weight training, this program covers all the bases when it comes to vertical jumping. And while the basic science and information in it is solid, BoingVert feels unpolished and scattered, and falls short behind both Vert Shock and The Jump Manual.

    To understand why, checkout my full Bounce Kit jump program review. Air Alert has been around for a long time and might be the most-known vertical jump training program ever. Air Alert is the original vertical jump training program that was first released back in It is not recommended because of its outdated and outright dangerous workouts that not only bring little results, but can actually result in serious long-term health consequences. There's absolutely no reason to even consider Air Alert when there are other reliable alternatives that are proven to be effective by thousands of athletes around the world.

    Notify me of followup comments via e-mail. You can also subscribe without commenting. Table of Content 1 Why Air Alert? So, can the program be effective for you?

    Air Alert Review: Does Air Alert Work? NO! Here’s Why

    However, after weeks you are likely to hit a plateau because the exercises will no longer be challenging for your muscles. At the same time, you will be risking serious injury to your knees and tendons due to overtraining.

    In other words, even if you do see any results from the program, they will not be significant, and you still run the risk of suffering from issues that could hurt your performance altogether. It utilizes new plyometric training techniques to help you achieve great results in just 8 weeks of training. You can find my review of the program below.

    Released in , it completely changed the way people approached vertical leap training.

    Air Alert 2 With Plyometrics and Pics[1].Wps

    Information that was previously available exclusively to pro athletes was now boiled down to an e-course that could be done by anyone.

    While it does take commitment and some gym equipment for weight training, this program covers all the bases when it comes to vertical jumping.

    If you have enough time and access to a gym, this program is the way to go. You can read my in-depth review of The Jump Manual below. As we perused through reviewing and critiquing the periodisation of the Air Alert program we were amazed to see that by week 15 a participant will undertake a massive jumps per workout. This training volume is asking for trouble. In any decent program you will not find a volume of jumps prescribed any where near the amount we found in our Air Alert review.

    For example the super popular Vert Shock program only prescribes a maximum of jumps in the last week of the program.

    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.