Air Alert III

[ballinsam23]

I had around a 26 inch vertical, I did it and gained 4 inches in 12 weeks and quit since i didnt see significant results (its a 16 week process). I wouldnt recommend it. I put in way too much work to only gain 4 inches and the program literally KILLS YOU. I did everything right too, if you dont do it right you'll most likely get hurt.

The only thing that I got noticeably better in (according to people I ball with) is that I jump alot faster now and my 2nd jump is faster/higher than anyone else i know.

I'm white if that matters, and i have a feeling it does haha

 

[gconquer]

increased my vert 2 inches in a year just from regular squat and leg training. do explosive workouts and box jumps. (box jumps are a good way to see your vert increase as well)

 

[gconquer]

increased my vert 2 inches in a year just from regular squat and leg training. do explosive workouts and box jumps. (box jumps are a good way to see your vert increase as well)

 

[tylertrent]

Originally Posted by Zyzz

Originally Posted by TylerTrent

from a couple of magazine reads, seems like Jump rope, deadlift, squat, and box jumps are the key workouts
anyone have any idea of how many sets/reps should be done?
my coach has us squat and power cleans 2 times a week 3 sets of 8 , since my freshman year and i see no results 

how much are you squating? if your doing light weight after all these years then of course its not gonna do anything

i max out on squats at 315, but i try to keep my workout weight around 245-270 range
i was also told to only squat to about a 90 Degree angle because if you go to low then it'd be working out the wrong muscle, can anyone confirm this?

 

[tylertrent]

Originally Posted by Zyzz

Originally Posted by TylerTrent

from a couple of magazine reads, seems like Jump rope, deadlift, squat, and box jumps are the key workouts
anyone have any idea of how many sets/reps should be done?
my coach has us squat and power cleans 2 times a week 3 sets of 8 , since my freshman year and i see no results 

how much are you squating? if your doing light weight after all these years then of course its not gonna do anything

i max out on squats at 315, but i try to keep my workout weight around 245-270 range
i was also told to only squat to about a 90 Degree angle because if you go to low then it'd be working out the wrong muscle, can anyone confirm this?

 

[checks mcgee]

hit the weights and do ab work man.
you'll see results with this but it's terrible for you in the long run.

 

[checks mcgee]

hit the weights and do ab work man.
you'll see results with this but it's terrible for you in the long run.

 

[yaozahs]

thanks for the advice guys...i'll probably try it for the first few weeks since I could get it for free, but yeah never heard of that vertical master, i'm going to look that up...but i did hear about working core muscles...can help your entire body...too

 

[yaozahs]

thanks for the advice guys...i'll probably try it for the first few weeks since I could get it for free, but yeah never heard of that vertical master, i'm going to look that up...but i did hear about working core muscles...can help your entire body...too

 

[cafinest23]

Don't do it. Went through the whole program gained 2 inches on my vert and tore lateral meniscus 3 weeks later. I recommend Air Attack by Tim Grover Michael Jordan's trainer and owner of ATTACK gym in Chicago.

 

[cafinest23]

Don't do it. Went through the whole program gained 2 inches on my vert and tore lateral meniscus 3 weeks later. I recommend Air Attack by Tim Grover Michael Jordan's trainer and owner of ATTACK gym in Chicago.

 

[topherr]

VJB

 

[topherr]

VJB

 

[Jordan8]

Power Cleans sir

P.S. you'll never be Lebron

 

[Jordan8]

Power Cleans sir

P.S. you'll never be Lebron

 

[f3djam]

AA is quad dominated so its heavy on the knees because of the imbalance of quads vs hams. watch out for that. or train hams on the side to combat it.
im heavy in this stuff too

 

[f3djam]

AA is quad dominated so its heavy on the knees because of the imbalance of quads vs hams. watch out for that. or train hams on the side to combat it.
im heavy in this stuff too

 

[5am6oody72]

I did it back in HS and added 7-8 inches to my vert, but like an idiot I did it on my basement floor and it ended up destroying my knees. Before I did the program I was 6'2, 165, and couldn't dunk. Immediately after it was over I could dunk pretty easily and was in good shape. About a month later my knees were so effed up that I couldn't even jog or do any sort of physical activity past walking

I ended up quitting the bball team, working at footlocker, and ballooning up to 225 lbs in less than a year

 

[5am6oody72]

I did it back in HS and added 7-8 inches to my vert, but like an idiot I did it on my basement floor and it ended up destroying my knees. Before I did the program I was 6'2, 165, and couldn't dunk. Immediately after it was over I could dunk pretty easily and was in good shape. About a month later my knees were so effed up that I couldn't even jog or do any sort of physical activity past walking

I ended up quitting the bball team, working at footlocker, and ballooning up to 225 lbs in less than a year

 

[cabron james 23]

^ dam son, that jawn ruined your life

 

[cabron james 23]

^ dam son, that jawn ruined your life

 

[dtothed]

Originally Posted by I AM THAT DUDE

Vertical mastery? I've never heard of it. I too am a nerd. Before I got fat, I was literally dunking off a pure vert (no drop step, just stand underneath and go straight up) at 6'0 and most nba kats aren't doing that.

My personal favs were Jump for Sts ( www.jumpforsts.com heavily relies on box jumps), MAd Bounce x2 (still the most variety of any program I've seen and has moves in it I still never saw anywhere else), and Scott's Creations which you can probably google and find free. It is 3x a week, about 60 minutes of HARD work.

What Air Alert failed in, and they somewhat noticed it when they released 3, is it's WAY too many jumps and leaves you prone to overtraining injuries like tendinitis, not to mention reaches a point where you're training slow and not at full capacity so it's more endurance then fast twitch.

height?

 

[dtothed]

Originally Posted by I AM THAT DUDE

Vertical mastery? I've never heard of it. I too am a nerd. Before I got fat, I was literally dunking off a pure vert (no drop step, just stand underneath and go straight up) at 6'0 and most nba kats aren't doing that.

My personal favs were Jump for Sts ( www.jumpforsts.com heavily relies on box jumps), MAd Bounce x2 (still the most variety of any program I've seen and has moves in it I still never saw anywhere else), and Scott's Creations which you can probably google and find free. It is 3x a week, about 60 minutes of HARD work.

What Air Alert failed in, and they somewhat noticed it when they released 3, is it's WAY too many jumps and leaves you prone to overtraining injuries like tendinitis, not to mention reaches a point where you're training slow and not at full capacity so it's more endurance then fast twitch.

height?

 

[humanflight4 23]

^ it says on the first paragraph.

I did a lot of explosive running in hs with a ton of ab workout(to the point where I had veins on my abs), explosive squats, shoulder and lower back workouts. By junior year I was well above the rim being 5'8" 165lbs I had a 36" vert off of a step off jump.

- With abs I suggest you start off slow with once a week and build up to two-three a week. Push yourself past the burning bruised sensation when doing this.

- When you do squats I recommend you do a weight where you lower the weight in a very controlled manner but are able to explode up, bed spring-like. And stay within 8-10 reps for 4 sets but also change it up in weight/reps etc to avoid your body doesn't get accustom to your training.

- Take a look at any current explosive player may it be Lebron, Wade, Howard, Griffin-- they all of great shoulders. I heard 15% of vert comes from strength in shoulders so don't deny them, hit them!

 

[humanflight4 23]

^ it says on the first paragraph.

I did a lot of explosive running in hs with a ton of ab workout(to the point where I had veins on my abs), explosive squats, shoulder and lower back workouts. By junior year I was well above the rim being 5'8" 165lbs I had a 36" vert off of a step off jump.

- With abs I suggest you start off slow with once a week and build up to two-three a week. Push yourself past the burning bruised sensation when doing this.

- When you do squats I recommend you do a weight where you lower the weight in a very controlled manner but are able to explode up, bed spring-like. And stay within 8-10 reps for 4 sets but also change it up in weight/reps etc to avoid your body doesn't get accustom to your training.

- Take a look at any current explosive player may it be Lebron, Wade, Howard, Griffin-- they all of great shoulders. I heard 15% of vert comes from strength in shoulders so don't deny them, hit them!