Air Alert, created in 1991, was synonymous with Vertical Jump Training for a very long time. Air Alert was the first jump program guaranteeing to improve your vertical by 8-14 inches in a little over 4 months.

Combine great marketing, a very simple program and the fact every basketball player wants to dunk and you have a huge commercial success! But does the program actually work? In this post, I want to explain why you should skip Air Alert in favor of more recent and better training programs like the or the training. The concepts behind Air Alert are hopelessly outdated and while the program may increase the vertical of beginners, there is also great danger of overtraining and injuries. The philosophy of Air Alert. Squat Hops start in a full squat position with your thighs parallel to the ground. Grab a basketball to help with your balance and jump as high as possible.

After landing, move back to the squat position and repeat. Air Alert workout chart Here is where the philosophy of 'habitual jump training' comes into play. You start week 1 with a total of 270 jumps per workout day. These repetitions are distributed among all exercises, so on the first day, you will do four sets of 15 squat hops and one set of 100 burnouts, etc. There are usually 3 workout days per week.

Compare Box Jump Technique 8 Week Workout Programs Air Alert 2 Workout Chart and Best Exercises For Speed. If ever the program is fixed to jumping rope and. When jumping, keep your hands. Step2: Turn the rope and jump back into the air to a minimum of 8 to 10 inches. AIR ALERT III PROGRESS CHART. Best Of Rugby Air Alert 5 Workout Chart with Best Way To Increase Your Vertical and Dunk Program You Can Jump Best Way To Improve Jumping Ability How To Increase My.

Majka Serial. During the 15 weeks of Air Alert, you slowly increase the volume of your workouts so, by week 15, you will do 2600 jumps per workout (i.e. 5x 300 burn out’s). This training volume is insane compared to more modern vertical jump training programs! Why habitual training doesn't make sense: There is a good reason why modern training programs feature fewer repetitions (you will not exceed 150 jumps in the last week of Vert Shock). If you look at it in simple terms, vertical jump height can be determined by: Jump height = Strength x Quickness To increase your vertical jump, you should work on strength and quickness. Let's see how Air Alert tackles these two factors.

​Quickness: To improve your quickness, you want to do fast, high-intensity exercises. Thrust ups, which are part of Air Alert, are generally a great exercise for this.

The problem - if you do 100 reps in a set, there is no way you are doing them explosively and with maximum intensity. As soon as you tire, you start to perform the exercises appreciably under 100% intensity. If that's the case, you are building endurance instead of quickness.

You become very good at jumping low for a long period of time, but you don't necessarily increase your maximum vertical jump. Think about it. A sprinter would never train for the 100m race by running a marathon, but that's exactly the approach that Air Alert follows!​ Strength: To increase strength, you want to perform exercises under a heavy load for sets below 10 repetitions. Air Alert doesn't feature regular weight lifting exercises, but exercises like the Squat Hop can still build strength. However, the same problem we have seen before applies here: performing squat hops for 50 repetitions doesn't train your maximum strength; it builds endurance! Glenfiddich Centenary Edition. Unfortunately, this is not very helpful when it comes to increasing your maximum vertical jump.​ So does Air Alert work? We have shown that the Air Alert workouts are far from perfect for increasing your vertical jump.