The Kobe Bryant Training workout can help take your hoops game to a championship level.

Known as the “Black Mamba”, Kobe Bryant is one of the most accomplished NBA superstars of all time. Drafted directly out of high school with the 13th pick in the 1996 NBA draft by the Hornets and then traded to the Lakers, Bryant is considered as one of the best shooting guards to ever play the game. A five-time world champion and perennial all star, Bryant will someday be part of the Hall of Fame.

Here’s a look at the conditioning portion of the Kobe Bryant training workout.

Cardio Training

Kobe spends extensive time improving his cardio. He varies his runs from slower, long distance (3 - 5 miles) to high interval intensity training (HIIT) which usually consists of rapid short sprints.
On the HIIT days, workouts are usually something like 4x400 meter sprints with 2 minutes of rest between efforts. 10x15 meter sprints to work on explosiveness. Then do 2 x 200 meters, again with 2 minutes of rest between attempts. These distances scale from 400 to 1200 meters. The most important part of the routine is maintaining variety so that the body does not get used to one set of stimulus.

Weight Lifting

Day 1 & 4: Bench press, lat pull-downs, Incline press, military press, abdominal crunches.
Day 2 & 5: lateral dumbbell raises, bar dips, tricep press-downs, bicep curls, abdominal crunches.
Day 3 & 6: Back squats, front squats, leg curls, leg extensions, calf raises, power cleans.
Kobe is a notorious gym rat, but his workout is geared to building muscle that is useful for basketball. That's why he squats, does calf raises, and, most importantly performs power cleans, which build explosiveness for sprinting and jumping. The rest of his workout is tailored to improving his size and strength, which allows him to slash to the basket or post up on other players.It is important to notice that Kobe takes a day off per week to rest and recharge. Resting is a key component of an effective weight lifting routine. It allows your muscles to recover and gives them a chance to truly relax, which ultimately reduces the chance of injury.

Diet Plan

A solid diet is key to building a stronger body. Not only should you be eating lots of calories to build muscle, you should be eating between 1 and 1.5 grams of protein per pound of your bodyweight. Protein can be found anywhere, but is especially plentiful in chicken, tuna, red meat, and nuts. Every pound of muscle you add to your body represents about 3,500 calories. Eat 500 calories per day over your regular body intake and you will be able to add a pound of muscle every week!

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