Air Alert 3

[ibetan]

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]

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

[ibetan]

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

[2Good2BTruth]

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]

i got 3 inches in 8 weeks.

[abdcc]

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

[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.

[JCsBck]

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.

[ibetan]

im going to continue it for a few more weeks, if i dont see any gains, i will start vjb

[2Good2BTruth]

Originally Posted by ibetan

im going to continue it for a few more weeks, if i dont see any gains, i will start vjb

and then your knees will be...dead