Air Alert
II
|
Week |
Leap-ups |
Calf
Raises |
Step-ups |
Thrust-ups |
Burnouts |
|
1 |
2x25reps |
2x10reps |
2x10reps |
2x15reps |
1x100 |
|
2 |
1x50reps |
2x20reps |
2x15reps |
2x20reps |
1x200 |
|
3 |
1x75reps |
2x25reps |
2x15reps |
2x25reps |
1x300 |
|
4 |
1x75reps |
2x30reps |
2x20reps |
2x30reps |
1x400 |
|
5 |
2x50reps |
2x35reps |
2x20reps |
2x35reps |
1x500 |
|
6 |
1x100reps |
2x40reps |
2x25reps |
2x40reps |
1x600 |
|
7 |
1x125reps |
2x45reps |
2x25reps |
2x50reps |
1x700 |
|
8 |
2x75reps |
2x50reps |
2x30reps |
2x60reps |
1x800 |
|
9 |
2x100reps |
2x55reps |
2x30reps |
2x70reps |
1x900 |
|
10 |
2x125reps |
2x60reps |
2x35reps |
2x80reps |
1x1000 |
|
11 |
2x150reps |
2x65reps |
2x35reps |
2x90reps |
1x1100 |
|
12 |
2x200reps |
2x70reps |
2x40reps |
2x100reps |
1x1200 |
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.
Order
The workout must be followed in this order:
Warming up (jumping jacks, running in place)
Stretching
Leap-ups
Calf Raises
Step-ups
Thrust ups
Burnouts
Cooling down, to cool down simply stretch out again at the end of the program.
Exercises
Leap-ups - 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 leap-up.
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.
Step-ups - 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.