| :: Streetballzone Programs :: Tru Flights 50" Hops Program: ***********************TRUFLIGHT************************ supp playaz i made this prog and it'll give you a 50'' vert if you do it for a year. 1 warm up properly and stretch out.Skippin is a good warm up and could add those few more inches. 2 Do 100 calf raises with ankle weights.2 SETS 3 Do skippin with ankle weights for 10 mins. This will make your muscles burn like mad but that means your doin it right. 4 Do 50 lunges wit each leg.2 SETS 5 Do 30 leap ups like in air alert. 2SETS 6 Balance on a ball for 5 mins. 7 Get some weights and hold them by your side in your arms sittin on a bed or chair. Swing your arms up like you do when jumpin. Don't actually jump though stay sat down. Do 20 of these with a weight that starts burnin at 110 reps. 8 Do skip for 5 mins wit ankle weights. 9 Do 1 mile run. 10 Skip for 5 mins WITHOUT any weights. 11 Do 40 squats. 2 SETS 12 Do light skip for 2 mins. 13 Stretch out as this helps flexibility. INCREASEMENTS after each week 10 more calf raises more wewight when skippin 15 more lunges on each leg 20 more leap ups add 2 mins for balacin on the ball 10 more arm swings wit the weights Go quicker at the mile run add 20 squats Do all the exercises 3 days a week Each odd week 1,3,5... do for Mon Wed Fri Each even week 2,4,6... do for Tue Wed Thu You should be doin elbow jams and jumpin over people in your way wit ease after a year.You can also carry on this prog for over a year for more gains. VERY IMPORTANT LEAVE THE WEEK AFTER EACH 5TH WEEK FOR REST OTHERWISE YOU WILL GET LESS GAINS. After each week could ya tell me how u got on. You should start gettin real big gains in the rest weeks so remember rest and you'll be flyin like Michael Wilson the 12ft dunk guy. Peace! Thanks to Tru Flight |