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...BASKETBALL NEWS...

28.08.2005., nedjelja

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.

- 13:00 - Pametuj (1) - Print some shits - #

  kolovoz, 2005 >
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[Havoc]
Ashes to ashes, dust to dust
stainless steel gats
never rust big till bust you could touch
blessed wit the real side of life
just enough
you couldn't fight me wit your strongest mic
layed down niggas eyes visualize bad reception
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I travel like a 2-2 bullet
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Queensbridge representin,
representin the hollow tip crew
blue slips, seen ships, you talk shit I follow through
once the kite is sent
I might get bent, but still planted
no second thoughts, cuz my conscience is demandin
for the bloodshed(bloodshed) I leave that mug red(mug red)
I'm like cancer cant catch me cuz I done spread(done spread)
gone now dead, enough said from the scene I fled
wit the paranoid thoughts runnin round my head
It's like that war, project niggas strike back it's on
what the fuck you sick I'll be right back
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Armeretto sours alcohol consumption
why you runnin we thumpin
do to the fact the infamous is bumpin
ice real son you frontin
Chorus
It's like that war, project niggas strike back it's on
what the fuck you sick, I'll be right back
Prodigy
right back to the fact that
here take that, right back at you
were goin at to
already ran through
wasn't hard to capture, what is it that your goin after
the fourty-fifth will make your clothes damper
put in the hamper
the fabulous Infamous is movin stainless
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for tryin to slow down, my cash pile a hundred mile
I can recall the days, juvenile crime pays
14 years old, shorty from round way
brick ass cold, still puffin night to day
but why did my life have to be this way
I rock Velour suits, flavors like mixed fruits
my loot give recoup razors in my suit
incase you try to troop me to the island
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so much drama, who the fuck knows who we got beef wit
lift you up off your feet like ski lift
for packin big fifth
niggas who riff but nigga you riff
then Im on the next life gettin bent in the clouds
on my way down souh for international crowds
Chorus