3 x 10 25lbs bicep curls

3 x 10 20lbs concentration curls

3 x max chin ups (6,3,4)

3 x assisted max pull ups ( 3,2,2)

Week 3 Day 1 Section 2

Lateral Raises - 10 (palms down) 7.5 for these
- Lateral Raises - 10 (thumbs up)

- Lateral Raises - 10 (thumbs down) 5 for these
- Front Raises - 10 (thumbs up)
- Military press - 10 (see pics below)

100 pushups

Week 2 Day 3 Section 2

reall pushed myself this time

few crunches too

Wednesday: "30 days to scoring success" mobility 100 pushups triceps abs

100 pushups Week 2 Day 2 Section 3

Completed it just barely

behind the head 3x12

3 x 15 dips

2 x 5 tricep pushups

20 bicycle

20 crunches

1 min plank

:Tuesday: mobility balance reaction stretch

Passed for 15 minutes and partly did agility training

• Monday

Biceps and Back

3 max chinups (7,3,2)

3 max assisted wide pullups (3,3,2)

3x10 15lb concentration curls

balance

30 days to scoring success

Wasn't able to do due to lack of lax balls

Strech

Streched in the morning

100 push ups

Week 2 Section 2 Day 1 (Finished)

This is it for the first workout session

• http://forums.insidelacrosse.com/showthread.php?t=188822

• Monday

Biceps and Back

balance

30 days to scoring success

Strech

100 push ups

• Tuesday:

30 days to scoring success" or wallball

mobility

balance

reaction

stretch

• Wednesday:

"30 days to scoring success"

mobility

100 pushups

triceps

abs

• Thursday:

"30 days to scoring success" or wallball,

mobility

balance

reaction

stretch

• Friday:

"30 days to scoring success"

mobility

back

traps

100 push up program

movement skills

• saturday:,

possibly forearm work or "30days to scoring success" or pick up game or Fridays workout

Descriptions

3 x max pullups (9,6,5) 3 mins rest in between

15 lb thinking curls 3 x 10

3x 10 hammer curls 3x10

3 x 21s with 10 lbs

I want to take this program

FREQUENCY (changed)

Air Alert IV is designed to be done 3 days per week with the exception of week 15 which is designed to be done 4 days.

The 3 days workout schedule alternates from week to week which allows for ample muscle and strength recovery for your legs. This is extremely important in building the strength required for giving you the lift you need.

WORKOUT CHART (changed)

Air Alert IV Workout Chart will provide you with 2 charts. You will notice that the odd numbered weeks and the even numbered weeks instrict the same order sequence for each exercise, but that the actual days of the week are different. Do the workout exactly as prescribed on the days designed for the respective week.

The odd weeks are to be done on Monday-Wednesday-Friday and the even weeks are to be done on Tuesday-Wednesday-Thursday.

Week 8 is designed as a complete muscle recovery week. Air Alert IV should not be completed at all during week 8.

Week 15, the final week, is designed to completely break down the muscles, shock them and prepare them for the final recovery. This last week will help to add an additional 1- 2 inches on your jumping ability. You are required to do week 15 four (4) days that week. You will do Air Alert IV on Monday-Tuesday-Thursday-Friday of the week.

RESTING BETWEEN SETS (changed)

The Air Alert IV workout consists of multiple sets and repetitions for each exercise. After completing 1 set of an exercise, do not rest anymore than 2 minutes before completing the second or third set for the respective exercise.

During the 2 minute resting period, it is important to massage the muscle that you are currently working on. If you are doing Leap ups, be sure to massage your thighs while resting.

When moving from 1 exercise to a new exercise (for example, from Leap ups to Calf raises), do not rest at all. Move immediately to the next exercise.

AIR ALERT IV EXERCISES

The Air Alert IV exercises are identical to the Air Alert III exercises with the exception of a new exercise, Squat Hops™ (see below). See Bottom for instructions regarding the first 5 exercises. Be sure to follow all warm up and cool down instructions identified in the end.

LEAP UPS without the rope

Step1: When beginning, bend down to a 1/4 squat position.

Step2: Turn the rope and jump back into the air to a minimum of 8 to 10 inches . (You may jump 10 to 12 inches if this is too easy). When you land this completes 1 repetition.

Step3: Continue repeating this motion for each repetition.

Rest about 3 to 4 minutes in between sets.

Note: This exercise can be done without the use of a jump rope if you desire. When jumping, keep your hands by your side or in front of you for assistance in jumping and follow the same procedures just described. Please see the diagram below.

LEAP UPS

Step1: When beginning, bend down to a 1/4 squat position with your hands out in front of you and jump up.

Step2: Jump up into the air to a minimum of 8 to 10 inches . (You may jump 10 to 12 inches if this is too easy) When in the air, your hands should be back by your side. When you land, this completes 1 repetition.

Step3: Same as step 1. Step 3 begins repetition 2.

Step4: Same as step 2.

Rest about 3 to 4 minutes in between sets.

Note: You do not have to do both types of Leap ups. Do only the type you are comfortable with.

CALF RAISES

Step1: Your starting position will be with the heel below the book or stair step rested on by your entire body.

Step2: Raise yourself as high up as you can with only the one calf

Step3: Lower your body back to the original, starting position. This completes 1 repetition.

Step4: begin second repetition.

Rest about 25 seconds in between sets.

STEP UPS

Step1: Begin with one thigh on the chair parallel to the ground.

Step2: With all of your strength, push off of the elevated leg and leap off of the chair as high as you can.

Step3: Crisscross or switch your legs in the air.

Step4: Land with the opposite leg elevated in the chair as in step 1. Repeat the procedure until you are back to step 1. This completes 1 repetition.

Rest about 3 to 4 minutes in between sets.

THRUST UPS

Step1: Begin with your legs straight.

Step2: Thrust (or bounce) yourself up as high as you possibly can.

Step3: The split second and you hit the ground, thrust back up as high as you can trying not to bend your legs. It is helpful to use your arms to throw yourself back up into the air.

Rest about 1 minute in between sets.

BURN OUTS

Step1: Elevated as high as you possible can on your tiptoes to assure that you work the high end of your claves.

Step2: As quickly as you possibly can, jump repeatedly no more than 1/2 to1 inch off of the ground making sure to keep yourself elevated as high on your tiptoes as possible ensuring that you are working the upper calf muscles.

OPTIONAL EXERCISES

Air Alert IV is designed only to strengthen your thighs and calves. You must strengthen your hamstrings, which are the support muscles for the thighs to prevent from pulling or straining them when running or jumping. Strong hamstrings also help to prevent knee problems in the future. There are two ways to strengthen these muscles. The first is by sprinting and the second is by doing leg curls.

Sprinting: Sprinting or running as hard as you can is a good way to strengthen your hamstrings and an excellent way to increase your sprinting speed.

It is best to do 10, 50 yard sprints two times per week.

Make sure that you sprint as hard as you can making sure to bring your thighs up as high as possible towards your chest. This form works the centre muscle the best.

WORKOUT CHART

This workout chart will be your guide for each jumping exercise previously described. It is your weekly reference for the exact numbers of each exercise to follow. We recommend not altering the program methods.

Follow it precisely doing the appropriate number of sets and repetitions given.

A repetition is completing one motion of an exercise and a set is repeating a repetition continuously a desired number of times to complete a cycle. Jumping rope 100 times (the desired cycle) continuously with our resting is completing 1 set of 100 repetitions, and jumping rope 100 times continuously, then resting and jumping 100 times again is completing 2 sets of 100 repetition.

Do not overwork you muscles by doing too much but do not under work them either by doing too little. Do exactly what is offered and week by week you will see a steady increase in your jumping ability.

SQUAT HOPS - NEW EXERCISE

Squat Hops is our newest exercise and it is extremely excellent for isolating the entire thigh and produces unbelievable explosiveness. Squat Hops greatly helps to improve cardiovascular endurance, short distance running speed and lateral quickness.

Squat Hops is a very taxing exercise and, for this reason, we designed the exercise to be completed only 1 day per week. During each week of Air Alert IV, you must only complete Squat Hops on Wednesday and on no other day. Should you decide to do the exercise more than 1 time per week, you will be risking extreme muscle fatique and poor muscle recovery. Poor muscle recovery will lead to less vertical gains over a longer period of time.

Squat Hops is a very simple exercise to complete. To begin the exercise, simply squat down to a sitting position with your legs bent at a 90 degree angle. Your thighs must be parallel to the ground. You will be in a complete sitting position. Make sure your back is completely straight and you are supporting yourself on the balls of your feet with your heels off of the ground. This can be achieved by keeping your head up and looking straight ahead and lifting your heels up. You will be sitting, but slightly standing on your tiptoes.

For balance, you will need a basketball or volleyball to hold in front of you with both hands gripping the ball to the side such as when making a chest pass. Or you can hug the ball during the routine. During the exercise, hold the basketball at your chest and look straight ahead. To perform the exercise, maintain the sitting position while gripping the ball. Look straight ahead and hop/bounce no more than 3- 5 inches off of the ground. Your thighs MUST never leave the parallel position. You will use your calves and thighs to help you jump. One hop/bounce is considered one repetition.

The Squat Hops Blast Off - At the completion (the very last repeetition) of each set, you must explode into the air as hard and as high as you possibly can. The height of your jump will not be high, but will be effective.

The blast off is extremely important. The blast off works your thighs slightly harder and will give you an additional 1-2 inches over the course of the 15 week workout. Be sure to exert as much energy during the blast off stage.

SQUAT HOPS (new)

Step 1: For balance, hold a basketball or volleyball at chest level. You can hold the ball with your hands at each side of the ball or hug the ball.

Step 2: Squat down into a sitting position while holding the ball. Make sure that you are looking straight ahead, with your back straight and that you are elevated on the balls of your feet (half tiptoed). And most importantly, make sure that your thighs are parallel to the ground.

Step 3: Hop or bounce in the seated position between 3- 5 inches per hop. Keep your thighs parallel. When you land, that completes 1 repetition.

Step 4: After you complete each repetition (each landing), you eill land back in the original, seated position. Jump up again for the next repetition.

Step 5: At the completion (the last rep) of the required set, blast off as high as you possibly can. For example, if you are required to do 1 set of 15 repetitions, you will do 14 Squat Hops (3- 5 inches per jump) and on the 15th Squat Hop, you will blast off as high as you possibly can.

Rest 1-2 minutes between sets.

GET OUT AND PLAY AND WORK THOSE LEGS

During the days that you are not doing Air Alert IV, it is important that you help your legs get used to normal jumping situations. Air Alert IV will increase your vertical, but you will need to train your legs to actual jumping situations. On your days off from Air Alert IV, go out and play. And, practice jumping aggressively when you play. This helps to develop muscle memory.

* Week 14 is designed to prepare your legs for the final week. The repetitions have been reduced for this reason. Do not exceed what is prescribed.

* Week 15 must be completed on Monday-Tuesday-Thursday-Friday. The final week is designed to completely exhaust and breakdown the jumping muscles and prepare them for final recovery. That is the reason the repetitions are higher and 4 days required instead of 3. You will notice that your jumping ability will be the highest 4-7 days after completion of the program.

EXERCISE DESCRIPTIONS

Leapups - Stand with your feet shoulder width aapart, and jump up looking straight ahead. Come down about 1/4 of the way and jump right back up. This completes one leapup.

Calf raises - Stand on something so that your heelss are not touching anything, stairs, a book etc. Go all the way up and come slowly down. Do one leg, then the other, this completes one set.

Stepups - Get a sturdy chair or bench, put one leg on the chair, and push yourself off the chair with your one leg. While in the air, switch legs, put the leg that was on the ground on the bench, the leg that was on the bench on the ground. Do the specified number of reps on each leg.

Thrust ups - stand with your feet shoulder width aapart, and lock your knees. Then jump up just by using your calves, only bending at the ankles. As soon as your land, go right back up. This completes one thrust ups. You can use your arms if you want.

Burnouts - Stand in the same position as thrust ups, and go up as high as your can on your toes. Then jump up only using the sides of your thighs and your toes - you must stay as high on your toes as possible throughout the exercise. You can use your arms too.

MAINTENANCE

At the completion of Air Alert IV, you can maintain your new vertical simply by aggressively playing a jumping sport 2-3 times per week. You may also repeat week 8 on the alternating, 3 day per week routine. If you wish to redo the program entirely for additional gains, you should wait at least 1 full month before restarting. It is important to rest your legs from this type of workout if you wish to add additional inches. Your gains will not be as significant each time that you do the program.

Today I doing shoulders and combine workouts.

Shoulder first

- Lateral Raises - 10 (palms down) 7.5 for these
- Lateral Raises - 10 (thumbs up)

- Lateral Raises - 10 (thumbs down) 5 for these
- Front Raises - 10 (thumbs up)
- Military press - 10 (see pics below)

\

circuit workout:

Do 20 push ups

Do 50 Situps.

9 pull ups

Plank for max

10 5 lb lateral raises

25 bicycle

15 wide push ups

10 burpees

20 mountain climbers

I ran 1 miles in 8:22

Then biked 4 miles

2 min wait Max pull ups(10,5,4)

15 lb thinking curls 3 x 10

3 x 21s with 10 lbs

assited wide pull up ( 5,5,5) 2 min rest

23 lb normal curls 3 x 10 did ab exercises inbetween

Bicycle crunches x 20 for all

crunches

ball crunches

plank for max time 65 secs

36 max pushups 2 minute breaks

18

19

12

Behind the head 23.75 3 x 10

3 x 13 dips

all at once

pushups(24

flys(11

floor press(14

20 for all

foot on left knee crunch

foot on right knee crunch

bicycle crunches

jacknife with yoga ball

I have biked about 15 miles in the past 4 days and played wall ball.

stick switch right to left 3 times per cone

pop ball up on one side of the cone then catch on the other

same as one before but bounce on sidewall

same but bump on side of stick

cirlces around the cone

swerve through the cones and pop the ball up on right and catch on left

back pedal through the cones

swerve through the cones with head up

fake face dodge through the cones

split dodge through the cones

roll dodge through the cones

ground ball at each cone

shuffle and switch hands

explode up to 2nd cone in front of you and back peddle back one. repeat.

bump twice on different sidwalls per cone

cradle upside down and run through cones

swerve though cones and pop the ball up and catch on each one

jump twice with each cone segment when jumping over cone switch hands

- Lateral Raises - 10 (palms down)
- Lateral Raises - 10 (thumbs up)
- Lateral Raises - 10 (thumbs down)
- Front Raises - 10 (thumbs up)
- Cross overs - 10 (palms facing away from you)
- Military press - 10 (see pics below)

7.5

I biked 4.5 miles yesterday.

and i biked 2 miles today.

3 x max pullups (13,6,4) 3 mins rest in between

23 lb normal curls 3 x 10 3 mins rest in between

assited wide pull up ( 4,3,4)

15 lb thinking curls 3 x 10

3 x 21s with 10 lbs

bent over dumbell rows on yoga ball 3x10

Agility Ladder Drills x 2 each pattern
Stride Run, Speed Run, Icky Shuffle, In-out Shuffle, Lateral Shuffle, Snake Jump, Bunny
Hop, Hop-Scotch

Plyometrics (full recovery between sets!!)
- Squat Jumps 2 x 10
- Squat Jumps 3 x 8
- Tuck Jumps 3 x 6
- Split Squat Jumps 4 x 4
- Broad Jumps 3 x 3

4-Cone Agilities x 2 each way (full recovery between each drill!!)
Cones are in a square - 5 yds apart
Combo Pattern (sprint, shuffle, backpedal and sprint)
‘X’ Pattern (sprint up, backpedal diagonal, sprint up, backpedal diagonal)
‘N’ Pattern (sprint up, sprint diagonal, sprint up)
Figure ‘8’ (sprint up and back in a figure 8 pattern)

im going to try and do this today

today i ran 2 miles

[47]

and ran the hill 3.5

and spent 30 minutes passing

Yesterday i did this workout but forgot to post it

25 max pushups

14

18

14

3x23.75 lbs

3x12 dips

all at once

20

10

11

Did shoulders

spent an hour outside passing

http://www.youtube.com/watch?v=WZ0NanHSPFc

did two sets and 15 reps each

shoulder workout

- Lateral Raises - 10 (palms down)
- Lateral Raises - 10 (thumbs up)
- Lateral Raises - 10 (thumbs down)
- Front Raises - 10 (thumbs up)
- Cross overs - 10 (palms facing away from you)
- Military press - 10 (see pics below)

5 lbs

I ran 2 miles today and played wall ball for 30 minutes

[61]

3 x max pullups (11,5,3)

23 lb normal curls 3 x 10

15 lb thinking curls 3 x 10 couldnt finish completely

assited wide pull up ( 3,3,2)

3 x 21s with 10 lbs

I spent around an hour passing outside today and spent another hour out in the backyard fixing the yard.

Lacross :

I was outside for about an hour today passing and 1v1.

Workout:

doing chest and triceps tonight and I will improve my schedule on working on working out.

Chest:

Did day one of week 3 (partly)

All at once

Max pushups (14 )

15 lb flys max (12 )

15lb ground bench max ( 11)

Behind head weight 3 x 12 23.75 lb weight

3 x 12 dips

played lacrosse outside for an hour today. and did the ab workout

hooray

i got my mile down to 8:30

and i was outside for 30 mins

3 x 12 normal curls 15lbs for all

3 x 12 sitting curls

3 21s

3 x max pullups (9,4,2)

3 x 12 dead lifts

1 wide pull up

I worked bis and back today i need to find more back exercises though

Chest/Triceps im atleast going to get this done today. Im going to add more the more I do

http://hundredpushups.com/week4.html

http://www.youtube.com/watch?v=nQAh7m4xsMo

http://fitnessblackbook.com/body-weight-training/how-to- do-one-arm-push-ups-for-20-reps/

After reading this article I really wanna do this.

Today I ran a mile in 9 mins which is better than I expected. I tried to do a mile of interval running of 90 seconds walk then 30 seconds sprint but I became really weak and couldn't finish and had to walk all the way back. I walked slash ran about 2.25 miles today

Im did this for bicep and tricep today http://www.youtube.com/watch?v=iUVBp6EmqOk&playnext_from=TL&videos=M-WGOlZo4Fg but had to stop because I hurt my neck.

http://www.youtube.com/watch?v=WZ0NanHSPFc i only did 1 set of this today

and i did this once today http://www.youtube.com/watch?v=nQAh7m4xsMo&feature=channel

Beginning

Im going to try out for varsity lacrosse travel team next year and this blog is to help motivate me and keep track of my progress