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Hey everyone im 17 and im from Serbia, im a volleyball player and im playing basketball as well, im training volleyball for 6 years and never had a good vertical leap. I was 85kgs, but from last year till now i lost 10 kgs, so im good now Im writing here because i want help about my vertical, i want to spike volleyball much stronger and more important i want to dunk, yes im a volleyball player but i love basketball more Im about 1.83-1.84 ( i will write in centimeters and kilograms because its easier to me, we dont use inches and pounds here in Serbia) So my stats are: my standing reach is 239cm, about 75 kg, im not very muscular, my jump with one foot is about 57 cm= 22inches (very poor), 2 feet volleyball jump is little bit lower, i calculated i would need about 30 cm more to dunk. I wasnt doing any jump programs except just train volleyball, my friends got much bigger vertical leap than me and they were training just like me...  I was so despirate and i started doing air alert 3, thats the first program i found, started it 5 weeks ago and i dont see any results yet, i just saw little improovement of my 2 feet jump, nothing much. And thats it i hope you will help me cause i saw you have a lot of expiriance.

Thanks on welcome, yes i do , i was last time in june, since i lost my weight i wasnt going much, because while i was going to the gym i stoped with growing, donno how but while i was at the gym (6 months) havent growed not a single cm, and from june till now i got 1-1.5cm more so i concluded i shouldnt go to the gym for lil bit more.

Yeah, maybe its  just a weird coincidence, cause a lot of people said that gym do not slow down your growth. Anyway, i decided to start going to the gym from the start of the next year, dont be hurry with that if you are busy, i have a lot of time, anyway i saw a little improovement today, without a warming which is  weird  i somehow dunked on 9.5ft rim, from one leg jump, even i dont know how i did it but it was pretty awesome i wasnt able to do that before.

So i will work air alert for few more weeks, and i might combine your exercise on the days i dont work aa. Anyway thanks, i will start my journal ofc!

Thanks, yeah, i will start it, i can write my progress of air alert and exercises you give me, and later i can write my progress in the gym.

site crashed yesterday, couldn't post.. sorry about that.

ok so, I think you should start doing a simple bodyweight routine, monday/wednesday/friday. Nothing fancy right off the bat, just general strengthening. Eventually we could incorporate more advanced methods and reactive work, but right now, your primary concern is just general strength, even though you don't have weights, you can get some nice gains with bodyweight work.

for clarification, AF means "almost failure", it simply means don't strain ridiculous on the last rep.. S1 or S2 or S3 etc mean supersets... anything labeled S1 means do all those exercises back to back, then rest after the final exercise.



Monday:
- WARMUP OR ALREADY WARMED UP FROM BASKETBALL

- S1: pullups: x AF
- S1: pushups: x AF
- S1: walking lunges: x 20 each leg
- S1-info: this is a superset, do each exercise back to back, then rest 2-3 minutes after the last exercise, repeat x 4 rotations

- S2: glute bridges: x AF (no more than 50)
- S2: standing calf raises, toes pointing straight: x AF (no more than 30)
- S2: unsupported situps: x AF
- S2-info: this is a superset, do each exercise back to back, then rest 2-3 minutes after the last exercise, repeat x 4 rotations

- CORE CIRCUIT: 3 exercises back to back, done for 30 seconds each, then rest 2 minutes, repeat 3x
-- choose from: v-ups, crunches, dead bug crunches, bicycle crunch, side pillars, situps, pikes, or anything else you like

- STRETCH
- PROTEIN





Wednesday:
- WARMUP OR ALREADY WARMED UP FROM BASKETBALL

- S1: chinups: x AF
- S1: feet elevated pushups: x AF
- S1: walking lunges with 5 seconds pause: x 10 each leg
- S1-info: this is a superset, do each exercise back to back, then rest 2-3 minutes after the last exercise, repeat x 4 rotations

- S2: single leg glute bridges: x AF (no more than 50)
- S2: standing calf raises, toes pointing inward: x AF (no more than 30)
- S2: unsupported situps: x AF
- S2-info: this is a superset, do each exercise back to back, then rest 2-3 minutes after the last exercise, repeat x 4 rotations

- CORE CIRCUIT: 3 exercises back to back, done for 30 seconds each, then rest 2 minutes, repeat 3x
-- choose from: v-ups, crunches, dead bug crunches, bicycle crunch, side pillars, situps, pikes, or anything else you like

- STRETCH
- PROTEIN







Friday:
- WARMUP OR ALREADY WARMED UP FROM BASKETBALL

- S1: neutral grip pullup: x AF
- S1: 5 sec pause pushups: x AF
- S1: quick lunges with 2sec pause between each rep: x 10 each leg
- S1-info: this is a superset, do each exercise back to back, then rest 2-3 minutes after the last exercise, repeat x 4 rotations

- S2: glute bridges: x AF (no more than 50)
- S2: standing calf raises, toes pointing inward: x AF (no more than 30)
- S2: unsupported situps: x AF
- S2-info: this is a superset, do each exercise back to back, then rest 2-3 minutes after the last exercise, repeat x 4 rotations

- CORE CIRCUIT: 3 exercises back to back, done for 30 seconds each, then rest 2 minutes, repeat 3x
-- choose from: v-ups, crunches, dead bug crunches, bicycle crunch, side pillars, situps, pikes, or anything else you like

- STRETCH
- PROTEIN




for clarification on quick lunges, and how i prefer lunges, check out the exercise index:
- http://www.adarq.org/forum/adarq-org-special-content/adarq-org-exercise-index/

for any other clarification, feel free to ask any questions.. this is just the 'break in phase' to a bodyweight program which would eventually incorporate more advanced methods.. but we have to get very good with the basics and make some decent gains here..

if you plan on trying this routine out, log each workout in this journal plz, so i can help you add things, make modifications, etc.

peace man!