Vertical Leap

AaronX · 12-Mar-04, 09:30 AM

What workouts to do , to increase my vertical leap? Basketball player here.

benman2002 · 12-Mar-04, 09:52 AM

air alert 3

you will find success with this program

AaronX · 12-Mar-04, 10:08 AM

THX FOR THAT LINK!!

Iain · 12-Mar-04, 12:07 PM

It's hard going, bear in mind the recommendations it makes about rest and frequency - they do apply to you as well. I found out the hard way after doing a stupid amount of sessions in one week and hardly being able to walk for the next week.

abarlament · 12-Mar-04, 07:42 PM

Power snatches, depth jumps (start small, don't hurt yourself), power cleans.

Sayer · 22-Mar-04, 10:48 AM

I just started the Air Alert 3 program. After doing one session of the squat hops I feel some pain in my knees. I don't think I want to risk doing this exercise again, it felt like it put A LOT of stress on the knees. Anyone have any experience with this?

**jgriffith** · 22-Mar-04, 11:11 AM

most plyometrics put strain on the joints, its kind of hard to avoid, just wear good shoes, maybe workout in the grass or something, I had some stress on my knees as well, mostly ankles though.

marshall · 23-Mar-04, 12:21 PM

i did the air alert program to the 6th week and stopped due to the fact that i was too tired after track and weight lifting. my vertical went down 2 inches after 7 weeks on the program.

Chain · 03-Apr-04, 02:55 AM

Quote:

Originally Posted by Sayer

I just started the Air Alert 3 program. After doing one session of the squat hops I feel some pain in my knees. I don't think I want to risk doing this exercise again, it felt like it put A LOT of stress on the knees. Anyone have any experience with this?

Yes, plyometric exercises do put a lot of stress on the joints. That's why it's recommended that you have a certain base level of strength before doing them. So, as a base, if you can't full squat at least 1.5 times your bodyweight, you really don't have any business doing a lot of plyometrics. And start slow. I've seen and heard of some people having success with systems like Air Alert and I've heard of people getting strains, sprains, and tendonitis from systems. I think the lesson is they are too general to apply to everyone and you should ask a knowledgeable coach to help you develop a better training program.

warrior300 · 08-May-04, 09:29 PM

205lb 6'0
bench: 225-18reps
squat: 315-10 reps
deadlift: 635- 1 rep/ 545-4-5 reps
curls: 85s-2-3 reps
pulldowns: 290-2reps

Started skyflex plyometrics program recently. Supposedly one has to do it every other day, but my calves are badly sore 3 days afterwards. Any suggestions for quicker recovery?

gdawg0987 · 09-May-04, 07:09 PM

That's how it usually is when you first start a new program or routine. Don't worry though, your body will adapt and you won't be getting as sore.

kenyon21 · 14-May-04, 03:45 PM

im curious. what are the diffences between air alert 2 and air alert 3? i know 2 is 5 days a week and i believe 3 is only 3 times a week yes? can someone post a sampe week of air alert 3? i only have the second one and ive had lots of success with it.

Kyle C · 19-May-04, 08:16 PM

Why do you want a big vert? I think fundomentals and ball handling skills are much more important then being able to jump high. That is inless your rather short.

Be careful as to how you impliment certain things into your training and make sure you apply them correctly or you will not get the benefit of them like you would otherwise.

Id suggest olympic lifter, both the full versions and the power version, along with plyometrics. (both low and high impact)

Kc