AA4 American bounce training is highly recommended.

Only need to practice for three months! !

I personally tested it, plus the speed and height of the bounce. I am 168, and now I have detained the wild box by the way!

AA4 video/playlist/play index. do? lid= 1398340

If your English is not good, I will give you a video translation, as follows:

The most famous vertical jump training program in the United States (Air Alert 4)

This plan needs to practice 15 weeks of training, then rest for one month, and then practice the advanced air alert (it takes 6 weeks). The first 15 week practice can increase the bounce by 8- 14 inch, which is 20 cm-35 cm. Practice three points and eat seven points. This sentence is aimed at bodybuilding. For AA4, I think it is 4 minutes of practice, 4 minutes of eating and 2 minutes of rest. Only when these three items are in place can you increase the bounce by 35CM. If one item is not in place, your training effect will be discounted. The training of AA4 does not need the help of fitness equipment, so it will not affect the height. Some friends say that practicing this plan affects my height, and there is no theoretical basis. At least I practice this plan without affecting my height. Interested friends can go to www.airalert.com, official website and AA4.

First, diet: regarding diet, everyone should adjust according to their own situation. A friend knows to search for "fitness and weight loss method" on Baidu and make his own diet plan. Friends who have practiced strength know the importance of diet for training. Not much to say here. Don't drink coke. Check it online. It does more harm than good.

Second, training: there is a video demonstration for the practice of each movement. Just learn to do it. Next, I will take Monday of the seventh week as an example to explain it in detail.

First of all, warm up, choose your own warm-up movements, and then do stretching exercises, which are all in the video. These preparatory activities will take 5 minutes. (After warming up, you should massage your kneecap with your thumb to move your knees. The specific action video is shown) Then start training. Only on Wednesdays do six exercises, and on other days do five exercises. )

_ _ _ _ _ _ First practice the first jump (commonly known as semi-squat jump) for 30 times, then rest for 1 minute, and then jump for 30 times, so jump for 4 groups. Try not to rest after the jump. Practice the second item directly (friends who can't stand it later can rest for half a minute), and then practice the second item, calf lift (commonly known as heel lift). First do it with your left foot for 40 times, then do it with your right foot for 40 times. After this, practice the second group for half a minute. Try not to rest between every major event. After each group is finished, they can rest for half a minute to two minutes. ) Then practice the third item, and so on.

_ _ _ _ _ Weekly data should be changed according to the schedule. (Note that when practicing item 6 on Wednesday, no matter how many times each group does it, it's only the last full jump. )

_ _ _ _ _ stride is commonly known as step, vertical jump, burn-out is commonly known as toe jump, and squat jump is commonly known as squat jump. In fact, as long as you compare English and watch the actions in the video, you can correspond one by one.

_ _ _ _ _ _ Let me give the timetable of AA4:

_ _ _ _ _ Let's talk about the timetable. Odd weeks mean odd weeks, namely 1, 3, 5, 7, 9, 1 1, 13, 15 weeks; Even weeks mean even weeks, namely the 2nd, 4th, 6th, 8th, 10, 12, 14 weeks. Train every odd week 1, 3, and 5, and rest fully on other days; Even-numbered weeks include training on Tuesdays, Wednesdays and Thursdays and rest on other days. The amount in the early stage is not large, and the amount in the later stage is very large. So don't do other strength training in the later stage, but eat enough.

Let your body have a rest.

_ _ _ _ _ sets represent the number of groups, and reps represents the number of times of each group. Change the data according to the schedule during training. The eighth week and 16 weeks must be fully rested, especially 16 weeks can't play ball or do lower limb training, which is mentioned in the book. The names of each movement are arranged in the order of your training, and the order from left to right is the order of your training.

_ _ _ _ _ _ _ Take a rest for three weeks after the first16th week (you can play as much as you like, preferably at least three times a week to keep your legs moving). If you rest for a month, you will have to receive advanced training in air alert.

The advanced training method of air alert, I take Monday of the first week as an example to explain;

Advanced air alert does not practice squat, one-legged jump and calf lift (refer to items 2 and 6). There are five cycles of practice every day, and the training content of each cycle is the same, but it is repeated five times. So we just need to figure out what we need to practice in 1 cycle, repeat it for 5 times, and your training will be over. Remember, only you can rest for 2-3 minutes between cycles, 1-2 minutes when you jump, and you can't rest at other times. (mainly because there is only one set of other movements) The following is the training content of each cycle; First of all, you still need to warm up (as I said above), and then start to practice striding (that is, the third step in the previous training plan) 15 times, only do one group, and then practice striding, each group jumps 15 times, and three groups can have a rest. Then practice burnout (commonly known as tiptoe jumping), then practice jumping, then practice burnout, and then practice push-ups. After that, you complete a cycle, rest for 2-3 minutes, do it again (that is, do another cycle), repeat a cycle five times, and you have completed today's training. Therefore, the advanced training amount of air police is the same three days a week, and the odd weeks are 1, 3, 5. Practice even weeks on Tuesday, Wednesday and Thursday, and just stick to it for six weeks. The following is the schedule of air alert advance. For your convenience, I will give it to you in digital form, and the typesetting is arranged in the typesetting order of the real timetable. The viewpoint of timetable is the same as AA4, so I won't talk about it here.

Advanced air alert.

Odd weeks-Monday-Wednesday-Friday

_ _ leapups _ burnouts _ leapups _ burnouts _ thrustups were added in week _ _.

1_____ 1* 15_____3* 15____ 1* 100____3* 15____ 1* 100____ 1*20

3_____ 1*20_____3*20____ 1* 150____3*20____ 1* 150____ 1*25

5_____ 1*20_____3*20____ 1* 175____3*20____ 1* 175___ 1*30

Even Weeks-Tuesday-Wednesday-Thursday

_ _ leapups _ burnouts _ leapups _ burnouts _ thrustups were added in week _ _.

2_____ 1* 15_____3* 15____ 1* 125____3* 15____ 1* 125____ 1*20

4_____ 1*20_____3*20____ 1* 150____3*20____ 1* 150____ 1*25

6 _ _ _1* 25 _ _ _ _ 3 * 25 _ _1*175 _ _ 3 * 25 _ _1*175 _ *.

The weekly data of this timetable is the data of one cycle, and the training is not finished until five cycles are completed every day.

_ _ _ _ Third, rest; I have talked about how to rest between AA4 and Air Alert Advanced. Let me talk about how to rest after the practice of Advanced Air Alert. It's actually quite simple. Just play ball three times a week. If you can't play three times a week, you can choose two ways at home, three times a week, according to the schedule of Air Alert 4 and the training volume in the seventh week. You can also play twice a week and practice until the seventh week. It's up to you. The purpose of doing this is to stay active and energetic.

_ _ _ _ _ It is best not to play ball on the day of training, so that the muscles can get a full rest. In fact, in theory, there should be a 48-hour interval between the day of playing and the day of training, so I don't advocate playing during training. If you really can't stand the temptation of basketball, play on the day when you don't train, and try not to get tired when you play.

_ _ _ _ _ Some friends always like to see if their bounce has improved after practicing for a few weeks. _ _ _ _ First of all, I can only guarantee that the practice 15 weeks will have obvious effects, and the bounce of the first 14 weeks has been given away. If you just want to see if you have made progress, take an exam every Sunday and warm up during the exam. You will find that sometimes it bounces up and sometimes it bounces down, which is normal. Don't jump on impulse, it's useless.

Brother, I wish you success! !