Doug's AAIII Journal (1st Entry)

[Doug]

Hello Everybody,

I just joined this message board after about 3 weeks of lurking and reading all of the posts. While I was lurking I found some posts on verticle and the Air Alert III program, so I decided to give it a try.

I'm 22 years old and play basketball regularly. I'm very athletic, 6'2" and have a verticle of around 32-34 inches. I know, I need to get an accurate measurement for the AirAlert program, but I haven't yet. I mostly work out by myself now, so I figured that this would be a good way to have a "partner", that is, this journal and forum will keep me honest like a workout partner would.

I've already started the Air Alert III program and so far it has worked well. I have completed weeks 1 and 2. The program says that you will notice immediate results, and I guess I have, but they haven't been very significant yet (this is why I need to measure my verticle every week, so I know my progress for sure). So far I feel great after a workout and during the day of the work out. I work out in the mornings before work, and play basketball about 2-3 times a week at night.

Just so you know the program: On odd weeks (weeks 1,3,5...) the workouts are on Monday, Wednesday, Friday. On even weeks the workouts are on Tuesday, Wednesday, Thursday. Wednesday is always the toughest day of the week, with some extra exersices thrown in. And the program is scheduled to last 14 weeks. The exersices are all plyometrics.

Ok, this first journal entry is a little messey, I'll try to be more organized and clear for the others. Probably once a week on Thursday or Friday. I hope they are enjoyable.

-Doug

[SurfinAmy]

Kewl......I know you'll love keeping a journal, giving and getting feedback Doug.....welcome....
-Amy

[Doug]

Ok, I finished the third week of the Air Alert program thismorning. I have been working out in the grass outside of my Condo because the ground provides a softer surface to do plyometrics on then say a basketball court or the driveway. I've been very pleased with my efforts so far. I'm not a morning person, but I've decided to do the workouts in the morning before work because that is when I have the most time. So far out of the first three weeks, three times a week, I have only skipped my morning workout once, and I did that workout that night.

I have experienced no pain in my knees or ankles like many people complain about when doing plyometrics, and I attribute this to streaching before hand. I do some jumping jacks and jog in place before I start to streach, then I streach my legs extensively before starting the program.

I still only have an estimate on my verticle, and that's 32-33 inches, and that is what I'll stick with to measure my progress against. I am going to start now measuring my verticle the day after the last work out of the week so I can chart the increases.

Here are the exercises that I've been doing:

Week 1:
Leap Ups 2x20
Calf Raises 2x10
Step Ups 2x10
Thrust Ups 2x15
Burnouts(wed)1x100
SquatHops(wed) 4x15

Week 2:
Leap Ups 3x20
Calf Raises 2x15
Step Ups 2x15
Thrust Ups 2x20
Burnouts(wed) 1x200
Squat Hops(wed)4x20

Week 3:
Leap Ups 3x25
Calf Raises 2x20
Step Ups 2x15
Thrust Ups 2x25
Burnouts(wed) 1x300
Squat hops(wed) 4x20


Leap ups are kind of just jumping for height as if you're jumping up and touching the backboard repeatedly. Step ups are on a box (or chair) with one leg pushing off the box then switching legs in the air and going right up again with the other leg. Thrust ups are just kind of ankle hops using your calves to jump. Burnouts are very similar to thrust ups but you are high on your toes, it's just like jumping rope. And for squat hops you start in a catchers position but with your back straight up and down and you hop about 4 inches off the ground. This exercise really works your calves and thighs but I've been being very careful with it because I've heard people talk about this exercise causing injuries. It is very high impact.

That's all for now, thanks for reading if you made it this far. : I promise now, week four will just be about week four, and will be much shorter.

-Doug

[kenyon21]

keep up the work with air alert. the stuff works my friend, trust me. i've done it before.