Air Alert III Jump Program
A 15-week vertical jump training program designed to build explosive leg strength and increase your vertical leap. Free for every Prociety Sports athlete.
How the Program Works
Air Alert III is a 3-day-per-week program that alternates its schedule week to week, allowing your legs ample recovery time — which is critical for building the strength needed to increase your lift.
Odd Weeks
Mon · Wed · Fri
Weeks 1, 3, 5, 7, 9, 11, 15
Even Weeks
Tue · Wed · Thu
Weeks 2, 4, 6, 8, 10, 12, 14
Week 13
Full Rest
No training — let your legs recover
Week 15 (final week): Done 4 days that week — Monday, Tuesday, Thursday, and Friday. This is designed to completely break down the muscles and shock them before final recovery.
Resting Between Sets
- Rest no more than 1–2 minutes between sets of the same exercise. During rest, massage the muscle you are working (e.g., your thighs during Leap Ups).
- When moving from one exercise to the next (e.g., Leap Ups to Calf Raises), do not rest at all. Move immediately to the next exercise.
Exercise Guide
Always warm up and stretch before starting. Tap each exercise to see the steps.
- 1Begin by bending down to a 1/4 squat position with your hands out in front of you.
- 2Jump up into the air a minimum of 8–10 inches (10–12 if too easy). Hands move back to your side in the air.
- 3When you land, that completes one repetition. Repeat without interruption.
The 15-Week Workout Chart
Format is sets × reps. Do the workout exactly as prescribed on the days designed for the respective week.
| Week | Leap Ups | Calf Raises | Step Ups | Thrust Ups | Burnouts | Squat Hops | ||||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 2×20 | 2×10 | 2×10 | 2×15 | 1×100 | 4×15 | ||||||
| 3 | 3×25 | 2×20 | 2×15 | 2×25 | 1×300 | 4×20 | ||||||
| 5 | 4×25 | 2×30 | 2×20 | 2×35 | 2×250 | 4×25 | ||||||
| 7 | 4×30 | 2×40 | 2×25 | 2×50 | 2×350 | 5×25 | ||||||
| 9 | 4×50 | 2×50 | 2×30 | 2×70 | 3×300 | 5×30 | ||||||
| 11 | 6×50 | 4×30 | 2×35 | 2×90 | 4×275 | 5×30 | ||||||
| 15 | 4×100 | 4×50 | 2×50 | 2×100 | 4×500 | 5×50 | ||||||
| 13 | REST WEEK — Do not do Air Alert III. It is important that you rest your legs during Week 13. | |||||||||||
Squat Hops are done on Wednesdays of each training week. Week 13 is a complete rest week — do not train. Week 15 is done 4 days (Mon/Tue/Thu/Fri).
Before You Start
Warm Up First
Always warm up and stretch before each session to prevent injury.
Rest Matters
The alternating schedule exists for recovery — do not skip rest days or train on off days.
Massage Between Sets
Use the 1–2 minute rest to massage the working muscle, not to sit idle.
No Rest Between Exercises
Move immediately from one exercise to the next — keep the legs under tension.
Disclaimer: This program is provided free for training purposes. Every athlete develops differently and results are not guaranteed. Train at your own pace, listen to your body, and stop if you feel pain. Parents, please supervise younger athletes.
"Explosiveness is built in the work, not the wish. Stick to the schedule."