美國著名的彈跳力訓練計畫（15週特訓）
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 Hops™ 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 Hops™ (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
圖片連結
Step 1 - For balance, hold a basketball or volleyball at chest level. You can hold the ball with your hands at each side of the ball or hug the ball.
Step 2 - Squat down into a sitting position while holding the ball. Make sure that you are looking straight ahead, with your back straight and that you are elevated on the balls of your feet (half tiptoed). And most importantly, make sure that your thighs are parallel to the ground.
Step 3 - Hop or bounce in the seated position between 3-5 inches per hop. Keep your thighs parallel. When you land, that completes 1 repetition.
Step 4 - After you complete each repetition (each landing), you land back in the original, seated position. Jump up again for the next repetition.
Step 5 - At the completion (the last rep) of the required set, blast off as high as you possibly can. For example, if you are required to do 1 set of 15 repetitions, you will do 14 Squat Hops (3-5 inches per jump) and on the 15th Squat Hop, you will blast off as high as you possibly can.
