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ibetan · #1 (**permalink**) 03-02-2008, 08:23 AM

I am currently doing the AA3 program. As of now I have just finished week 5. I have improved around 6 inches in my running vertical. I will keep you updated with my gains. Also, I KNOW IT MAY CAUSE KNEE INJURIES. But it is the least time consuming workout and I want to finish the whole program.

For people with experience with AA3, how many inches more do you think I will gain from Week 5 to Week 15?

I am hoping to increase 7-10 more inches before summer (which seems doable at this rate).

RoflDogs · #2 (**permalink**) 03-02-2008, 08:28 AM

so you are willing to risk your knees and be affected for life time just for quick vertical gain?

ibetan · #3 (**permalink**) 03-02-2008, 08:29 AM

yes, i dont see how it will cause knee injurys unless you got a big upper body and tiny legs

2Good2BTruth · #4 (**permalink**) 03-02-2008, 09:21 AM

i've done it AA3 and i've gained.....5cm max

i hate the program cuz affects really bad on your stamina,and after 11th weak on your legs strength.You wont be quick as befo the start.wit 1 sentence-AA3 IS BAD AND WORTHLESS!(for me

)

phenom11 · #5 (**permalink**) 03-02-2008, 12:34 PM

i got 3 inches in 8 weeks.

abdcc · #6 (**permalink**) 03-02-2008, 11:12 PM

in 14 weeks (15th week was too hard for me to do it), i gained 3-4 inches among with knees pain

ibetan · #7 (**permalink**) 03-03-2008, 07:12 PM

so i have gained more than everyone already in 5 weeks, seems like this program is good for me. Just started week 6 today and it went pretty smooth.

JCsBck · #8 (**permalink**) 03-05-2008, 03:12 PM

Quote:

Originally Posted by ibetan

so i have gained more than everyone already in 5 weeks, seems like this program is good for me. Just started week 6 today and it went pretty smooth.

It's just beginner gains. Considering your vert sucked before you did it, vjb beginner plyos (it's actually a lot like same jumps and stuff, just a different rep scheme) would have had the same effects, while preparing you for future gains. Don't expect to gain more from aa3.