StreetBallTalk.com

DeVoN · #1 (**permalink**) 08-30-2008, 12:42 PM

Ok despite evrything that people have said i have been doing Air Alert 4 now for 4 weeks, along with leg curls twice a week like the program says. i have yet to feel any pain in my knees. I am a two foot jumper.

Starting Stats:
Height = 5'8" with out shoes. 5'9" with shoes.
Reach = 7'3" with out shoes. 7'4" with shoes.
Standing Vert =18"
Running Vert = 21 "

After 4 weeks:
Standing vert = 20"
Running vert =23"

Current stats:
Standing vert= 27"
Running vert 30"

Goal by the end:
Standing Vert = 30"
running vert=33-35"

Sw1ss-beatz · #2 (**permalink**) 08-30-2008, 04:39 PM

Dont do that shit man, air alert and leg curls= minimum gains, do something thats proven to work like VJB, and if you really want to get the best gains, i think that VertFreak101 - Welcome to VertFreak101 is the way to go, customized programs according to your needs are great

. Aside from that you definetly want to get squats and deadlifts (big compound lifts) for strength because that will get you great gains, but srzl dont do AA4 you will injure yourself eventually and the gains will be minimum it doesnt make sense training endurance for such an explosive movement as a vertical jump.

DeVoN · #3 (**permalink**) 09-02-2008, 07:40 PM

thanks for the advice but i think im going to keep on going unless i start to feel like i should stop. I am planning on doing VJB prior to finishing tho. yesterday i finished day 1 of week 5 i could feel the diffrence for sure as far as intensity. was feeling i little sore afterwards. Just for fun i tested my vert today and it was accually higher since i last tested. ( last sat )

Standing: 21"
Running: 25"

DeVoN · #4 (**permalink**) 09-05-2008, 04:43 PM

Finished the last workout of week 5. still feeling fine. a little bit sore not to bad. planning on testing my vert again on monday before week 6 begins.

DeVoN · #5 (**permalink**) 09-08-2008, 04:21 PM

I just tested my standing and running vert. once again i have seen some gains. if i keep gaining and not feeling any pain of any kind i don't see why i should stop so until then here are the results so far.

Standing Vert = 24"
Running Vert = 26.5"

BIG improvement since last week.

probably because i didn't play at all on sat,Sunday. lots of rest.

DeVoN · #6 (**permalink**) 09-11-2008, 04:01 PM

Finished week 6 today. still no pain or signs of injury. this week was definitely more difficult then the previous weeks. planning to test my vertical again either this Sunday or week 8 (rest week)

DeVoN · #7 (**permalink**) 09-14-2008, 03:21 PM

Starting week 7 tomorrow. Im really looking forward to week 8 !! i measured my vert again today and Ive seen some improvement once again

Standing Vert= 25"
Running Vert= 28"

DeVoN · #8 (**permalink**) 09-15-2008, 07:47 PM

started week 7 today. everything is well and the work out today was good as well cant wait to finish this week almost half way done.

DeVoN · #9 (**permalink**) 09-19-2008, 03:54 PM

finished week 7 !! still no pain or injuries. im feeling great. i might measure my vert again on sunday or just wait untill week 8 (rest week) is finished to test. either way im half way done!!

DeVoN · #10 (**permalink**) 09-21-2008, 02:41 PM

Ok so i was at the rec center yesterday and i decided to test my vert. i will be testing again next sat or Sunday after a weeks rest as well. once again ive seen a small increase.

standing vert = 26"
running vert= 29"