AIR ALERT 灌篮WORKOUT 训练
计划
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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
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
3
45
2
45
2
30
2
60
4
200
5
25
11
5
40
2
55
2
35
2
80
4
250
5
30
13
7
40
4
35
2
40
2
100
4
300
5
35
15
8
50
5
40
4
25
4
50
5
300
4
50
COMPLETE EVEN WEEKS ON TUESDAY, WEDNESDAY, THURSDAY
完整的偶数周训练计划，周二，周四，周六
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
3
35
2
35
2
25
2
40
2
300
4
30
8
DO 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。
10
4
40
2
50
2
30
2
70
3
300
5
30
12
6
40
4
30
2
35
2
90
4
275
5
35
14
8
40
4
35
2
40
2
100
4
350
5
40
16
YOU 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。
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