关于美国著名弹跳训练

我想要日程表.还有时间等什么的. 还要那个计划,. 我要打印出来的.!! 求求各位给我找啦. 我真的很需要那计划. 谢谢啦. 最好要详细点. 我这人理解能力较差!!

WEEK 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15
DATE
HEIGHT
AIR ALERT III WORKOUT CHART (ODD WEEKS)
ODD NUMBERED WEEKS ARE TO BE DONE ON MONDAY-WEDNESDAY-FRIDAY ONLYWeek Leap Ups Calf Raises Step Ups Thrust Ups Burnouts Squat Hops (wed)
sets reps sets reps sets reps sets reps sets reps sets reps
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
13 DO NOT DO AIR ALERT 3 IT IS IMPORTANT THAT YOU REST YOUR LEGS DURING WEEK 13!!!!!!!
15 4 100 4 50 2 50 2 100 4 500 5 50

AIR ALERT III WORKOUT CHART (EVEN WEEKS)
EVEN NUMBERED WEEKS ARE TO BE DONE ON TUESDAY-WEDNESDAY-THURSDAY ONLY Week Leap Ups Calf Raises Step Ups Thrust Ups Burnouts Squat Hops (wed)
sets reps sets reps sets reps sets reps sets reps sets reps
2 3 20 2 15 2 15 2 20 1 200 4 20
4 3 30 2 25 2 20 2 30 2 200 4 20
6 2 50 2 35 2 25 2 40 2 300 4 30
8 3 50 2 45 2 30 2 60 4 200 5 25
10 5 40 2 55 2 35 2 80 4 250 5 30
12 4 75 4 35 2 40 2 100 4 300 6 30
14 3 30 2 30 2 20 2 30 1 250 4 20

* 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. MAINTENANCE At the completion of Air Alert III, 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.

自己看，没那么多时间给你翻译了。我也准备练呢。

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