Air alert 3

[marshall]

i am a 14 year old freshmen in high school
i'm 6'3 185 lbs. and i ran a 5.5 40 and had a 22.3 inch vertical (had a very big lunch and i didn't warm up; could probably run in the 5.4-5.3 range, not sure; don't know about my vertical). i'm also a little out of shape.
i want to get fast and develope a good vertical (i play tightend) so i started this program called air alert 3.

what gains can i expect on my 40 and my vertical from now to the end of the 15-week program?

[marshall]

i'd like to hear from people who have completed the program

[mike17]

ive gone from 22 to 25, 5 weeks in. really a good program. make sure you also do weight workouts for your legs though.

[marshall]

What kind of weights should i do that will increase my vertical, but at the same time keep me from overworking

[mike17]

i do air alert monday and friday, and weights on wednesday. (i do wednesday's workout for air alert on both monday and friday because it includes squat hops and i think these are what help you the most with your vertical). as for weights, i do 2 sets of 8-10 on squats, the same for straight legged dead lifts, lunges, leg extensions, leg curls, and a couple sets of 20 with weighted calve raises. this leg workout shouldnt take you any longer than 40 or so minutes.

[erikg88]

Goddamn, you are a BIG freshman!

[marshall]

what would be a good weight routine with air alert that could make me faster and jump higher?

[kenyon21]

I haven't tried Air Alert 3, but i do have AA2. It works, and it works very well. my vertical went up about 8 inches in a month. its really ridiculous the kind of gains you can get with it. if you're looking for a pro athlete who's had success with it, Larry Hughes of the NBA used it, and well... he was in the dunk competition, so i think that speaks for itself

As far as weight lifting goes, squats, calf raises, and leg curls are probably the best things to do. Try doing 3 sets of 4-6 for each.