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
12202102102151100415
33252202152251300420 54252302202352250425 74302402252502350525 93452452302604200525 115402552352804250530 1374043524021004300535 158505404254505300450
完整的偶
数周训练
计划，周
二，周
四，周六
23202152152201200420 43302252202302200420 63352352252402300430
8在第八周不要扣篮，让你疲劳的双腿进行恢复。
104402502302703300530 126404302352904275535 1484043524021004350540
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。
