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AIR ALERT part 2
Evo vam i drugog djela!
-Air Alert II - The Complete Vertical Jump Program
Introduction
This is what will increase your vertical. You need to drink lots of water, about 8-10 cups a
day, it cleans your system and increases muscle growth.
AIR ALERT II EXERCISES
Leapups
Stand with your feet shoulder width apart, and jump up looking straight ahead. Come down about 1/4 of the way and jump right back up. This completes one leapup.
Calf raises
Stand on something so that your heels are not touching anything, stairs, a book etc. Go all the way up and come slowly down. Do one leg, then the other, this completes one set.
Stepups
Get a sturdy chair or bench, put one leg on the chair, and push yourself off the chair with your one leg. While in the air, switch legs, put the leg that was on the ground on the bench, the leg that was on the bench on the ground. Do the specified number of reps on each leg.
Thrust ups
stand with your feet shoulder width apart, and lock your knees. Then jump up just by using your calves, only bending at the ankles. As soon as your land, go right back up. This completes one thrust ups. You can use your arms if you want.
Burnouts
Stand in the same position as thrust ups, and go up as high as your can on your toes. Then jump up only using the sides of your thighs and your toes - you must stay as high on your toes as possible throughout the exercise. You can use your arms too.
AIR ALERT II WORKOUT CHART
Week Leap Ups Calf Raises Step Ups Thrust Ups Burnouts(wed)
sets reps sets reps sets reps sets reps sets reps
1 2 25 2 10 2 10 2 15 1 100
2 1 50 2 20 2 15 2 20 1 200
3 1 75 2 25 2 15 2 25 1 300
4 1 75 2 30 2 20 2 30 1 400
5 2 50 2 35 2 20 2 35 1 500
6 1 100 2 40 2 25 2 40 1 600
7 1 125 2 45 2 25 2 50 1 700
8 2 75 2 50 2 30 2 60 1 800
9 2 100 2 55 2 30 2 70 1 900
10 2 125 2 60 2 35 2 80 1 1000
11 2 150 2 65 2 35 2 90 1 1100
12 2 200 2 70 2 40 2 100 1 1200
The workout must be followed in this order:
Warming up (jumping jacks, running in place)
Stretching
Leapups
Calf Raises
Stepups
Thrust ups
Burnouts
Cooling down.
To cool down simply stretch out again at the end of the program.
The workout is designed to be followed 5 days a week, Monday through Friday,
with Saturday and Sunday as resting periods.
Note - your vertical will decrease
after doing Air Alert II, this is normal and exactly what you want. You will
see an increase the 7th day. Losing your vertical means that your muscles are
fatigued because you are working them hard and they are growing.
Post je objavljen 28.08.2005. u 13:00 sati.