Air Alert III

requency (changed)
Air Alert III is designed to be done 3 days per week with the exception of week 15 whichis designed to
be done 4 days. The 3 days workout schedule alteates from week to weekwhich allows for ample
muscle and strength recovery for your legs. This is extremelyimportant 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 theodd numbered
weeks and the even numbered weeks instrict the same order sequence foreach exercise, but that the
actual days of the week are different. Do the workout exactlyas prescribed on the days designed for
the respective week. The odd weeks are to be doneon 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. AirAlert III should not be completed at all during week 13. Week 15, the final week,
isdesigned to completely break down the muscles, shock them and prepare them for thefinal recovery.
This last week will help to add an additional 1-2 inches on your jumpingability. You are required to do
week 15 four (4) days that week. You will do Air Alert IIIon 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. Aftercompleting 1st
set of an exercise, do not rest anymore than 2 minutes before completingthe second or third set for the
respective exercise. During the 2 minute resting period, it isimportant to massage the muscle that you
are currently working on. If you are doing Leapups, be sure to massage your thighs while resting.
When moving from 1 exercise to a newexercise (for example, from Leap ups to Calf raises), do not
rest at all. Move immediatelyto the next exercise.
AIR ALERT III EXERCISES
The Air Alert III exercises are identical to the Air Alert II exercises with the exception ofa new exercise,
Squat Hops (see below). See Air Alert II for instructions regarding thefirst 5 exercises. Be sure to
follow all warm up and cool down instructions identified inthe Air Alert II.
SQUAT HOPS NEW EXERCISE
Step 1: For balance, hold a basketball or volleyball at chest level. You can hold the ballwith 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 arelooking straight
ahead, with your back straight and that you are elevated on the balls ofyour feet (half tiptoed). And
most importantly, make sure that your thighs are parallel tothe ground.Step 3 Hop or bounce in the
seated position between 3-5 inches per hop. Keep yourthighs 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 youpossibly can. For
example, if you are required to do 1 set of 15 repetitions, you will do 14Squat Hops (3-5 inches per
jump) and on the 15th Squat Hop, you will blast off as highas you possibly can.
Leapups (with/without rope)
This exercise can be done without the use of a jump rope if you desire. When jumping,keep your
hands by your side or in front of you for assistance in jumping and follow thesame procedures just
described.
Step 1: When beginning, bend down to a 1/4 squat position

Step 2: Tu the rope and jump back into the air to a minimum of 8 to 10 inches. (Youmay jump 10 to 12
inches if this is too easy). When you land this completes 1 repetition.
Step 3: Continue repeating this motion for each repetition.
Step 1: When beginning, bend down to a 1/4 squat position with your hands out in front ofyou and
jump up
Step 2: Jump up into the air to a minimum of 8 to 10 inches. (You may jump 10 to 12inches if this is
too easy) When in the air, your hands should be back by your side. Whenyou land, this completes 1
repetition.
Step 3: Same as step 1. Step 3 begins repetition 2
Step 4: Same as step 2
Calf raises
Step 1: Your starting position will be with the heel below the book or stair step rested onby your entire
body.
Step 2: Raise yourself as high up as you can with only the one calf
Step 3: Lower your body back to the original, starting position. This completes 1repetition. Step4:
begin second repetition.
Stepups
Step 1: Begin with one thigh on the chair parallel to the ground.
Step 2: With all of your strength, push off of the elevated leg and leap off of the chair ashigh as you
can.
Step 3: Crisscross or switch your legs in the air.
Step 4: Land with the opposite leg elevated in the chair as in step 1. Repeat the procedureuntil you
are back to step 1. This completes 1 repetition.
Thrust ups
Step 1: Begin with your legs straight.

Step 2: Thrust (or bounce) yourself up as high as you possibly can.
Step 3: The split second and you hit the ground, thrust back up as high as you can tryingnot to bend
your legs. It is helpful to use your arms to throw yourself back up into the air.
Buouts
Step 1: Elevated as high as you possible can on your tiptoes to assure that you work thehigh end of
your claves.
Step 2: As quickly as you possibly can, jump repeatedly no more than 1/2 to1 inch off ofthe ground
making sure to keep yourself elevated as high on your tiptoes as possibleensuring that you are
working the upper calf muscles.
Rest 1-2 minutes between sets .GET OUT AND PLAY AND WORK THOSE LEGS
During the days that you are not doing Air Alert III, it is important that you help yourlegs get used to
normal jumping situations. Air Alert III will increase your vertical, butyou will need to train your legs to
actual jumping situations. On your days off from AirAlert III, go out and play. And, practice jumping
aggressively when you play. This helpsto develop muscle memory.
AIR ALERT III WORKOUT CHART (ODD WEEKS)

ODD NUMBERED WEEKS ARE TO BE DONE ON MONDAY-WEDNESDAY-FRIDAY ONLY
AIR ALERT III WORKOUT CHART (EVEN WEEKS)

EVEN NUMBERED WEEKS ARE TO BE DONE ON TUESDAY-WEDNESDAY- THURSDAY ONLY
* 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 musclesand prepare
them for final recovery. That is the reason the repetitions are higher and 4days 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 AlertIII, 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 alteating,
3 day per week routine.If you wish to redo the program entirely for additional gains, you should wait at
least 1full month before restarting. It is important to rest your legs from this type of workout ifyou wish
to add additional inches. Your gains will not be as significant each

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requency (changed)

WORKOUT CHART (CHANGE)

RESTING BETWEEN SETS (CHANGE)

AIR ALERT III EXERCISES

SQUAT HOPS NEW EXERCISE

Leapups (with/without rope)

Step 1: When beginning, bend down to a 1/4 squat position

Step 1: Begin with your legs straight.

AIR ALERT III WORKOUT CHART (ODD WEEKS)

AIR ALERT III WORKOUT CHART (EVEN WEEKS)

* Week 15 must be completed on Monday-Tuesday-Thursday-Friday.

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