ok buddy u gots a lot 2 learn,first read the whole of vjb(trust me it helps no matter how bored u r u will know where 2 find stuff later)u should do the bodyweight leg strengh program and the begginers plyos 2 start off with,u will know ya capabilties after that(if u can do more,choose a harder plyo program)if u cant do it,then do only bodyweight leg strengh. make sure u hav no conditions like osgoschlatters,weak kness or weak ankles,ect. and totally forget about air alert ok, and dont get 2 confused about wat u here on the net nd stuff k,all u really need is vjb and just look around this site there is loads of info and links i can get u just about eerything u will really need.
peace out.any problems hit me up