Air Alert

[TripleMyJump]

Air Alert (http://www.airalert.com)

It seems to be a pretty solid jump program. I tried doing it this summer, but quit after five weeks to give more effort towards training for Cross Country. I think that once the season's over, I'll try to do the whole thing before track season, because even with just five weeks, I definitely saw improvement.

Has anyone else tried this or know of anyone that has? And if so, what are your thoughts about it?

Oh yeah, and if you're interested, I'll send you the link for the free version online.

[aidan]

I did the air alert program this spring..the first 6 or 7 weeks at least, until shin splints from triple jumping forced me to stop... it definatly is a great thing to do, and as soon as the indoor season starts, im going to start them up again..

could you send me the free online version? I missplaced the sheet i had with all the stuff on it

thanks :)


(my email is beckham1@optonline.net.. that would prolly be the easiest way to send the stuff)

[NVJumper13]

i am very interested in that program. i almoast bought it the other day but am having secoond thoughts. has anyone completed it and saw an improvement in distances? They say you will gain at least 8 inches on your verticle. Did anyone gain that much. I only have about a 20 inch verticle :mad: so i have had to rely on really good technique to get me to 21'3" in long and 44'2" in triple :( . also, what is the online version you are talking about? my email is hockeymaster@snowboard.com. i would like to check out the online thing before buying the real thing. thanks a lot :)

[AznJumpr23]

ive never tried a jumpin program but would like to, u think u can send it?
my email is g2law3@yahoo.com , thanx

[elcaballo]

I did it and went from 24 to 32 inches for a vert, I only did like 6 weeks though

[Explosive]

It works. Went from 5'4" in 11th grade to 5'10" in 12th (with a PR of 6')

If you want the old version online (V. III) , google it. ("Air Alert Workout Chart")

I couldn't find the new version, so I bought it. The DVD is pretty helpful, but since I did the old version already, I knew all of the exercises. I only bought it because of the upgraded workout chart.

Still can't dunk though :(

[AznJumpr23]

ive been able to touch rim since beginnin of 8th grade, im 5'10 157 and havent used any jump training ever, ive always wanted to but never came around to it, im gonna be a sophmore but would u guys think air alert will be able to get me enough vertical to dunk and also help with my long and triple?

[TripleMyJump]

Hey, I've been training for my Cross Country season really hard lately, and have not really frequented the Jumps forum for a while. I apologize for anyone who asked for the jump program and has been waiting for it.

I hadn't seen is thread pop up on the forum's main page, so I just figured that it had gone dead...sorry.

For those of you who have asked, or in the future will want it, it can be found here: http://www.home.no/slominski/Air%20Alert%20III.htm

By the way, the online version is exactly the same as the real thing. Just without all the inspirational crap like the motivational DVD and workout chart.

And also, it will help help with long and triple jumps.

Sorry again for the delay.

[NVJumper13]

no need for apologies. your the one giving us the link. im just thankful to have that now. good luck in your traing. thanks a lot.

[TripleMyJump]

No problem...I will warn you, the first few weeks are pretty easy, but it gets hard. Fast.

[AznJumpr23]

how much more inches will i get in my vertical? the minimum and maximum?

[Matt]

a jumper from my school uses it and is pretty decent

[aidan]

how much more inches will i get in my vertical? the minimum and maximum?



since u are already a track athlete, and a jumper at that, you may not get the 8 to 14 inches guarenteed by the website. There is no doubt though, that unless you have already been pursuing strenuous plyometrics on a regular basis, that you will increase your vert by a noticable amount at the very least.

[TripleMyJump]

For the six weeks that I did the program, I gained like 4-5 inches...

[AznJumpr23]

nice

[AtownTx-Jurdler]

well i have a vert of 33 so i doubt it will get me to 41 .. but it would be so badass if it did

im starting it this monday .. i guess ill tell you guys in a couple weeks if it worked or not

[Explosive]

Word. I'm thinking of doing it with a weight vest. Any idea of how much weight I should put in it? I'm thinking like 15lbs. (I weigh 145)

(Oh, and I did AA 2 yrs ago so it's not like I'm gonna super-overload my knees)

[Beto]

I have a question about this program, If I start it, I need to focus myself just to do the exercises of the program, or also I can do other exercises aside of the ones opf the Air Alert III? :)


C ya

[TripleMyJump]

You can do other exercises too. I was running long distance training for XC on the same days I did AA. You will still benefit from it, but depending on the other exercise you do, you run a higher risk of injury.

[Beto]

Thanks for the reply, and finaly, in week 14 of the AA says that is for complete rest, this means that I need to leave the training complete, or I can leave the AA that week, and continue with my normal training, and the week 15 continue with the AA? :)

[TripleMyJump]

I would back off of all training for week 14, if possible. And then finish week 15 strong

[Beto]

mmm ok, well I say that because I want to run the 100 meters, and also do long and triple jump this year, I´ve heard, that running or training for 100 meters also helps in triple and long jump, and I think that If I´m going to run this year, I need some exercises for 100 meters aside the AA, what do you think about this? :D


Training and do exercises for 100 meters would not affect the result of the AA?

[TripleMyJump]

I'm not really sure, but I'm betting that they will help. Just be careful not to over-do it, lest you be injured.

[NVJumper13]

well i have a vert of 33 so i doubt it will get me to 41 .. but it would be so badass if it did

im starting it this monday .. i guess ill tell you guys in a couple weeks if it worked or not

hey, so did you stick with it or not? i just started it this week now that soccer is finally over. i don't have any way of mesuring verticle since i am no longer in the school body conditioning class. i will post how much i improve in track as proof if it worked or not.

[Beto]

so anyone can tell us the results of the AA? :cool:

[NVJumper13]

well, i can't tell you how much i gained, but i know i have gained. we have a ceiling fan in our family room that i sometimes jump and touch on my way by. i used to be able to barely get the cord that hangs down, now i can almoast touch the fan blades. i don't know if it was air alert or the lifting and other stuff i've been doing(much longer), but i have a good feeling about this track season. i'm so excited.

btw, i'm in like the 6th-7th weekish

[aidan]

I'm on week seven.. second meet of the year i just pr'd in triple jumping 42'


I DEFINATELY feel like i can jump higher.. and just stronger in general triple jumping

[TripleMyJump]

My speed and agility seem to be upped, too. Good luck everyone!

[Sully 800]

My New Years Resolution :) I'm gonna start the week after Christmas.

Just a quick question....if you are doing Air Alert along with lifting for track, should you try to do the program the same days that you lift, or on the off days? Because my track team lifts Tues/Thurs and I don't want to do Air Alert Mon/Wed/Fri if it won't give me enough recovery.

[elcaballo]

I did it for 5 weeks and went from 24" to 34" for my vert

[aidan]

My New Years Resolution :) I'm gonna start the week after Christmas.

Just a quick question....if you are doing Air Alert along with lifting for track, should you try to do the program the same days that you lift, or on the off days? Because my track team lifts Tues/Thurs and I don't want to do Air Alert Mon/Wed/Fri if it won't give me enough recovery.


air alert is 3 days a week.. alternating monday-wednesday-friday, and tuesday-wednesday-thursday weeks

[Sully 800]

yeah i saw that on the sheet. I was just wondering if I should keep the odd weeks Mon/Wed/Fri if I'm lifting on Tuesday and Thursday. It doesn't really matter what days of the week you do it as long as you are consistant....what matters is the recovery between days.

[aidan]

the day of the week does matter slightly.. notice how on the odd days, the reps/sets ratio is different than on the even days..

that being said, the difference from doing monday wednesday friday every week is going to be slim to none, obviously, and since you lift tuesday and thursday, it probably would be more benificial overall to do it that way


my 2 cents!

[Sully 800]

yeah, if I changed the odd days I would change the even days as well....just have a different starting point, so it wouldn't matter at all.

[Explosive]

My New Years Resolution :) I'm gonna start the week after Christmas.

Just a quick question....if you are doing Air Alert along with lifting for track, should you try to do the program the same days that you lift, or on the off days? Because my track team lifts Tues/Thurs and I don't want to do Air Alert Mon/Wed/Fri if it won't give me enough recovery.

You are to do Air Alert on the days assigned. And you're not supposed to do heavy lifting with the legs anyway.

Best bet is to wait until the summer.

[Beto]

Hi, do you think guys that I can see an improve in my jumps by doing some exercises of the AA, well my coach don´t appli to me exactly the AA, but he gives me the exercises after the workout of the day, he gives me 2 exercises of the AA with extra weight, but not exactly the AA program, do you think guys that I can look a improve in my jumps doing this???


Thanks

[aidan]

Anybody who thinks doing hundreds of reps of ankle hops and the like is going to improve their vertical leap is insane.



i guess my rather large improvements in both the long and triple jumps, without getting significantly faster, is from something else then... thanks for enlightening me

[Sully 800]

You are to do Air Alert on the days assigned. And you're not supposed to do heavy lifting with the legs anyway.

Best bet is to wait until the summer.

Why does it matter what day you start on? The only reason they say MWF is because its easier to understand than saying how many rest days in between for each varying week. If you really think that the particular day makes a difference, then I'm not sure what lifting does.

But nevermind, I guess no one understands how you could keep the same exact program with the same rest between all days and simply start at a different time. I don't know how else to word it, and I still don't know what would be best.

[Sully 800]

Anybody who thinks doing hundreds of reps of ankle hops and the like is going to improve their vertical leap is insane.

Everybody who has tried it out has seen large improvements in their vertical. It seems to work really well, and I've only ever heard good things about the program

[aidan]

Everyone being who?
What were their verticals before?
How much training did they do previously?
Going out and running miles is better than sitting on your ass, which is what most of the people who saw gains were probably doing before they did air alert. I know plenty of people who have lost inches from it, including myself back when I was younger and dumb.



maybe the "plenty of people who lost inches" either A, over worked, or B, got hurt by doing the air alerts incorrect, as I'm willing to bet at least half the people that use them do. I am someone whose joints do not hold up well (unfortunate for triple jump), yet since i've made sure to do the air alerts CORRECTLY, all they have done is help. And no, I did not sit on my ass before.. this is the last thing i've tried to help me "dramatically" improve.. and its the first thing that has definately worked.

[aidan]

What is your vertical now then? If it's 34+" LEGIT (not tested by a jump mat or some BS), then I'll consider, but for some reason, I have doubts it's even near that.

i have not tested my vertical jump officially.. all i can tell you is i can grab rim from underneath the basketball net, and I am 5'10" with about a 7'6" one armed stretch reach.

"34+" LEGIT"???!!!??.. according to this guy, who tested the triple jump world record holder at a 36' vertical jump,you are pretty much saying that I have to be able to outjump just about any NBA player to prove to you that Air Alerts work

"Most NBA players have vertical jumps in the 28 - 34 inch range"

http://sportsmedicine.about.com/cs/conditioning/a/verticaljump.htm

aka.. get a clue before you post

:)

[aidan]

Get a clue? First of all, when you're 6'8", you don't need to jump very high to do great dunks--it's especially hard when you're near 300lbslike some of the guys. Are you going to try and tell me that people that are 5'10" can't possibly dunk from a stand? If you have a 7'6" reach, you basically need a 36" vertical (6" above the rim for the ball) to dunk.

Jon Edwards 36" vertical? ha. ha.
It's a possibility, but I really doubt it. Then again, he was known for his ability to maintain speed in his jumps and his technique, but that's another point entirely. Look at the NFL combine results. Multiple linemen (high 200's and 300's) are jumping 36+". That is a legitimate test, I may add, rather than with a jump mat.

Get a clue? Come on, you can do better than that. You attempted to actually use an article that advocates lifting weights slowly and doing olympics lifts at the same time.


here is another bodybuilding website that talks about REAL vertical jump heights


http://www.bodybuilding.com/fun/henkin6jjjj.htm





AND HERE IS A TEXAS PRO DAY CAMP, ON THE OFFICAL NFL WEBSITE THAT IS TALKING ABOUT RUNNING BACKS AND RECEIVERS WITH 30-36' VERTICAL JUMPS..

"Benson was 5-10 3/8 and 225 pounds. He had a long jump of 9-foot-8 and a 33-inch vertical jump. He lifted the strength bar 18 times. In the 40, he was timed as low as 4.51 and as high as 4.59. That's impressive; not even Emmitt Smith, the NFL's all-time leading rusher, ran that fast when he was coming out of school." (running back)

" Jeffery (6-0 7/8, 180) ran his 40s in 4.65 and 4.63. He also ran the short shuttle in 4.22 seconds and the three-cone drill in 7.27. He had a 30½-inch vertical jump and a 10-foot broad jump." (wide recieiver)

http://www.nfl.com/draft/story/8320128







here is one more site, from a University of Miami training camp for the NFL.. they had a cornerback with a 37' and a wide receiver with a 36' vertical

http://www.nfl.com/draft/analysis/individual_workouts#miami



these guys, especially the 2 from Miami, are some of the best athletes.. not linemen.. in the country... until you show me a few legit places that discredit all of these sites (only a few of the ones i can show you if you'd like), I have to say that you've been misinformed, and for that I am sorry.



So, once again, please get a clue before you tell me I need a 34' vert to talk about this stuff :)





*edit*.. I have a very short reach for 5'10".. most people that are 5'10" have at least 3 inches on me in reach... Hence the reason I put my reach along with my height, since it is shorter than most.

[aidan]

To clarify my last post, it is possible for any specific person, ie. Randy Moss, to find vertical jumps listed from 33'-45'... I'm not denying that. All that I'm saying, is that on all the "official" sites, it seems as though anything over 36' for a vertical is pretty much amazing. Non official sites (blogs, newspaper articles, etc..) seem to throw around verts in the 40's, whereas the so called by me, offical ones, do not

[fartyman]

My post got deleted, so I'm reposting.
Has anyone done AA3? Anyone finished AA3?
My question is about week 15.
Squat hops are always done on Wednesday.
But week 15 is to be done Mon-Tue-Thu-Fri.
So what days do you do squat hops?
I've read the booklet several times, no mention of week 15 squat hops.

[runmm]

I just started Air Alert and I'm wondering if its okay to do while building a base milage. Right now I'm at 35 miles a week building up to 40 m/week and I do AA three mornings a week like it says and run in the afternoon. Will using my slow twitch muscles for extended amounts of time counter the affect of AA?

[Sully 800]

I doubt that 40mpw is high enough to affect the training, but I don't know.


Also, I believe my vertical is about 17-18 inches. I really suck, and need to start this program (but I've decided to wait till summer). :p

[NVJumper13]

what kind of mileage do you think would start to affect jumping ability?

[aidan]

pretty much any slow running will have a counteraffect on jumping ability... just, until a certain volume of it, these effects are negligable. It'll be different for everyone for what point the effects become outwardly apparent, but i'd say anyone who does any serious distance training is almost sure to lose out on a lot of jumping ability they could otherwise have.

[JustFlash]

I am curious what elite sprinters do weekly runs of 3 miles or more...

Clyde Hart, in the early off-season, has 1 LSD run a week. Early off-season and not for long. I don't know of any other programs that incorporate this, but maybe you can elaborate.

can I elaborate the way you want me to? .. no
I can't plug in famous runners/coaches/trainers and tell you of their everyday training because plain out; I don't know.
The only thing I can say is that I know a lot who do. & I am in forums a lot, so I have also read about many who do.

[JustFlash]

Why in the hell are you doing mileage and trying to train your jumping ability at the same time?

PS--no good sprinters 400m and below or hurdlers do mileage

if by milage you mean regular long runs/30+ mpw then I agree
but many sprinters/hurdlers do weekly runs of 3 or more miles

[JustFlash]

i'm not looking to go back and forth on this subject
im also not looking to show you or tell you of every single sprinter I know who does a longer run of about three miles ea. week.
but I am not limiting it to the 100m sprinters. Actualy, the 400m sprinters are the majority of what I aimed my statement at.

[jamesjamesjames]

Hey guys, ive just started the first week of AA3, i am hoping to find some real ups..
However, i dont know how much protein to intake a day to maximise my gain, can any one post the daily protein in grams that air alert recommend for you to take...

Thanx


"To be No. 1 you must train like No.2..."