1、.AIR ALERT 灌篮WORKOUT 训练计划CHART表COMPLETE ODD WEEKS ON MONDAY, WEDNESDAY, FRIDAY完整的奇数周训练计划，周一，周三，周五WEEK第几周Leap Ups半蹲跳Calf Raises提踵Set Ups单腿交替跳Thrust Ups纵跳Burnouts脚尖跳Squat Hops蹲跳Sets组数Reps次数SetsRepsSetsrepsSetsrepsSetsrepsSetsreps1220210210215110041533252202152251300420542523022023522504257430240225250
2、2350525934524523026042005251154025523528042505301374043524021004300535158505404254505300450COMPLETE EVEN WEEKS ON TUESDAY, WEDNESDAY, THURSDAY完整的偶数周训练计划，周二，周四，周六2320215215220120042043302252202302200420633523522524023004308DO NOT PERFORM AIR ALERT DURING WEEK 8. ALLOW YOUR LEGS TO RECOVER.在第八周不要扣篮，让你疲劳的双腿进行恢复。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.本周你可以完成灌篮，但这个星期让要你的双腿尽量休息或者做一点轻松的活动。下周一开始，你的弹跳垂直高度将达到最高。;.
