美国著名弹跳力训练训练计划.doc

COMPLETE ODD WEEKS ON MONDAY, WEDNESDAY, FRIDAYWEEKLeap UpsCalf RaisesSet UpsThrust UpsBurnoutsSquat Hopssetsrepssetsrepssetsrepssetsrepssetsrepssetsreps12202102102151100415332522021522513004205425230220235225042574302402252502350525934524523026042005251154025523528042505301374043524021004300535158505404254505300450COMPLETE EVEN WEEKS ON TUESDAY, WEDNESDAY, THURSDAY2320215215220120042043302252202302200420633523522524023004308DO NOT PERFORM AIR ALERT DURING WEEK 8. ALLOW YOUR LEGS TO RECOVER.104402502302703300530126404302352904275535148404352402100435054016YOU HAVE FINISHED AIR ALERT. REST YOUR LEGS DURING THIS WEEK OR PLAY SPARINGLY. AT THE BEGINNING OF THE NEST WEEK, YOUR VERTICAL WILL BE AT ITS HIGHEST.AIR ALERT WORKOUT CHART