KARL MALONE TRAINING
The Karl Malone training program helped transform "The Mailman" into a legendary NBA Power Forward and all-time great of the game.
Karl Malone was born on July 24, 1963 and entered the NBA in 1985 with the Utah Jazz. He led the team into the NBA Finals in 1998 and 1999 and was named to the All-NBA first team 11 times and won gold medals at the Olympics in 1992 and 1996. He was twice named the NBA's Most Valuable Player (1997, 1999). In 2003 he left the Jazz and played his final season with the Los Angeles Lakers. Without a doubt, malone was one of the most physically-imposing and talent basketball players of all-time.
Karl Malone Training Secrets
Resistance Training Alternating Dumbbell Press on a flat bench - legs off the ground forcing you to keep your body balanced and giving greater isolation of chest and arm muscles. Malone also recommends a 3 n’ 1 shoulder exercise by standing and holding a plate weight. 10 to 12 reps horizontally in front followed by a set at 45 degrees, and finished by one set at 90 degrees over head. Oh yeah, no rest in between sets.
Balance Board Alternating dumbbell curls while standing on a balance board. Much easier said than done! Followed by tricep kick-backs with a slight forward lean. Remember, no falling!
Medicine Ball Malone’s medicine ball ab series is impressive. You start with a flat back, knees bent, feet on the floor. While holding the ball, you do reach through crunches, followed without stopping to a 45 degree angle set, and finish with a 90 degree overhead crunch. 10 to 12 reps for each and NO CHEATING! Hold the ball, remain in position, and do crunches from side to side. Malone calls this the "Mister Twister." Now for Butt Lifts. Place and hold the ball between your knees, ankles crossed, feet off the floor, and lift those glutes! Works lower abs too.
Stability Ball Picture a large plastic beach ball about three feet in diameter. Start with push-ups, first with your hands on the ball at an incline for 6 to 8 reps then switch with hands on the floor and your feet resting on the ball, and do 6 to 8 more. Now lay your back on the ball and do crunches. Do some more holding a plate weight both above and behind your head. About 15 to 20 reps each. Keep going and do dumbbell presses both with your feet apart and together, all the while trying not to roll off the ball. Do 10 to 12 reps again positioning your back against the ball at an incline. Now do alternating presses. Sitting on top of the ball (it is theoretically possible you know) do rotating dumbbell presses. Keep feet together. Remain sitting (Ha! easier said than done) and do two sets of backfly's to work the rear delts. Do the first with feet apart and the second with feet together. Follow with tricep overhead extensions, hammer curls, and alternating curls.
Stability Ball Squats
How, you may wonder? Well, place the ball against a wall with your back. Have a dumbbell laying in front of you. First do 15 or so squats rolling the ball up and down the wall as you go. On your last one, pick up the dumbbell and do some more!
Feet on top of the ball, back on floor with hands at 45 degrees. Do butt lifts.
The last Stability Ball exercise is Hamstring Curls. Same position only roll the ball towards you with both feet. Now lift one leg straight up in the air and roll the ball with the other foot. Switch.
Parachute/Bungee Running Chutes. Using two small parachutes tied to a belt, Karl does sprints using wind resistance for power and strength enhancement.
Two bungee cords tied to a lifting belt. Resisted sprints-forwards and backwards, then resisted slides, also jumps.
Power Hiking A favorite of Karl’s to do with his Utah neighbors in the Wasatch mountains. Begin with a 5-Step warm up. High knee lift walk, 10 to 20 steps; brisk walk 2 to 5 minutes; lunge walk for 10 to 20 steps; knee lift skip for 10 to 20 steps, and last the Mailman Shuffle of 3 side steps, pivot, then again. Now alternate cross country running with jogging and brisk walking. Do 20 to 30 minutes, three times a week.
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