i can't find it anywhere but i heard bout it once. I found it off a streetball site. Here are the workout charts:


50” Program

Week Squats Leg presses Hamstr. Curls Leg extens. toe raises Step ups
1.Week 20sec 15sec 25sec 25sec 20sec 25sec
2.Week 25sec 20sec 30sec 30sec 25sec 30sec
3.Week 30sec 25sec 35sec 35sec 30sec 35sec
4.Week 35sec 30sec 40sec 40sec 35sec 40sec
5.Week rest rest rest rest rest Rest
6.Week 20sec 20sec 25sec 30sec 20sec 25sec
7.Week 25sec 25sec 30sec 35sec 25sec 30sec
8.Week 30 sec 30sec 35sec 40sec 30sec 35sec
9.Week 35sec 35sec 40sec 45sec 35sec 40sec
10.Week rest rest rest rest rest rest
11.Week 20sec 25sec 30sec 40sec 20sec 25sec
12.Week 25sec 30sec 35sec 45sec 25sec 30sec
13.Week 30sec 35sec 40sec 50sec 30sec 35sec
14.Week 35sec 40sec 45sec 55sec 35sec 40sec
50 inch part 1
Week 1 leg leap up object jump LEAP UPS Skippings Deep JUMPS Dunkings Long Dunks Jump rope
1.Week 5x30 5x30 4x30 20m 5x10 5x5-10 5x10 3minx3
2.Week 5x35 5x30 4x35 30m 5x10 5x5-10 5x15 5minx3
3.Week 5x35 5x35 4x40 40m 5x10 5x5-10 5x15 7minx3
4.Week 5x40 5x35 4x45 50m 5x10 5x5-10 6x20 9minx3
5.Week rest rest rest rest rest rest
6.Week 4x55 4x50 4x55 70m 5x15 5x10 5x30 12minx4
7.Week 5x60 5x50 4x65 80m 5x15 5x10 5x30 14minx4
8.Week 5x60 5x55 4x65 90m 5x15 5x10 5x35 16minx4
9.Week 5x65 5x60 4x70 100m 5x15 5x10 5x40 18minx4
10.Week rest rest rest rest rest rest
11.Week 5x75 5x65 5x70 110m 5x20 5x15 6x40 21minx5
12.Week 5x80 5x70 5x75 120m 5x20 5x15 5x50 23minx5
13.Week 5x85 5x80 5x85 140m 5x20 5x15 5x55 25minx5
14.Week 4x100 5x85 5x90 200m 5x20 5x20 6x60 30minx5

50 inch part 2

Chest hops Side jumps CHAIR HOPS TUCK JUMPS 180 JUMPS Special dunks Ground jumps Groundjump + Dunk
5x30 5x30 5x30 5x30 5x20 5x10 5x20 4x20
5x40 5x40 5x35 5x40 5x25 5x15 5x30 4x25
5x45 5x45 5x45 5x50 5x25 5x15 5x35 4x30
5x55 5x50 5x50 5x60 5x35 5x15 5x40 4x35
rest rest rest rest rest rest rest rest rest
4x70 5x60 5x60 5x65 5x45 5x15 5x50 4x40
5x65 4x65 5x65 5x70 5x50 5x15 5x55 4x45
5x70 5x65 5x70 5x75 5x60 5x15 5x60 4x50
5x85 5x75 5x80 5x85 5x70 5x15 5x65 4x55
rest rest rest rest rest rest rest rest rest
4x100 5x95 5x95 5x100 5x85 5x20 5x70 5x50
5x95 4x110 5x100 4x130 5x90 5x20 5x75 5x55
5x105 5x110 5x110 5x130 5x100 5x20 5x80 5x50
5x110 5x120 5x115 5x150 5x110 5x20 5x85 5x60
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Mondays, Wednesdays, Fridays - Plyo
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