LeBron James Workout

LeBron James Workout

LeBron combines his cutting edge training techniques with his classic muscle building exercises and his diet plan to keep his ripped muscular physic. This hard working athlete has won two NBA championships, two Olympic Gold Medals, and an NBA scoring title. All his accomplishments were done with hard work on his part. Being a professional basketball player, LeBron is a testimony to his workout and diet plan for success.

LeBron’s Philosophy

LeBron’s workout is different in that he focuses on boosting his energy and power out on the court. All that involves a mixture of low level reps that are designed to activate muscle cells in combination with weight staples of pull-ups and pushups. Cardio routines are a basic requirement for the stamina and fitness that is needed also on the court. His workout routines consist of all these very familiar exercises.

LeBron James Superset Workout   Week#1 Day -1

Exercise Sets/Distance Reps/Time Rest (min)
Treadmill Jogging 00:05:00 None
Plank 3 00:01:00 None
Side Plank 3 00:01:00 01:00
Push-Up 3 30 None
Pull-Up 3 12 None
Dumbbell Snatch 3 10 None
One-Arm Cable Row 3 10 01:00
Stationary Bicycling 00:20:00 None

Workout Notes: If you would prefer another warm up besides the treadmill that is okay. Just make sure that your blood is pumping and you are ready to go. Some dynamic stretching is recommended as well.

LeBron James Weights

For the stationary bike mix up the speeds i.e. Sprinting speed for 30-45 seconds and then jogging speed for 1-2 minutes. As you get better in shape your jogging speed periods should be shorter and less frequent.

LeBron James Legs Workout      Week#1 Day -2

Exercise Sets/Distance Reps/Time Rest (min)
Treadmill Jogging 00:05:00 None
Swiss Ball Ab Rollout 3 12 None
Swiss Ball Crunch 3 30 None
Swiss Ball Plank 3 00:00:30 01:00
Dumbbell Squat 3 10 None
Swiss Ball Hamstring Curl 3 10 None
Dumbbell Step-Up 3 10 None
Single-Leg Dumbbell Calf Raise 3 10 01:00
Stationary Bicycling 00:20:00 None

Workout Notes:  If you would prefer another warm up besides the treadmill that is okay. Just make sure that your blood is pumping and you are ready to go. Some dynamic stretching is recommended as well. The single leg exercises are listed as repetitions per leg not total reps. Ride the stationary bike at one even speed for the designated period of time.

LeBron James NBA Cleveland Cavaliers

LeBron James Upper Body Workout      Week#1 Day -3

Exercise Sets/Distance Reps/Time Rest (min)
Treadmill Jogging 00:05:00 None
Plank 3 00:01:00 None
Side Plank 3 00:01:00 None
Ab Plate Twist 3 20 None
Air Bicycle 3 20 01:00
Incline Dumbbell Bench Press 3 10 None
Wide-Grip Lat Pulldown 3 10 None
One-Arm Dumbbell Military Press 3 10 None
One-Arm Dumbbell Row 3 10 01:00
Stationary Bicycling 00:20:00 None

Workout Notes:  Plank and Side plank should be held for 30-60 seconds, (side planks 30-60 seconds each side). If you would prefer another warm up besides the treadmill that is okay. Just make sure that your blood is pumping and you are ready to go. Some dynamic stretching is recommended as well. The single arm exercises are listed as repetitions per arm. For the stationary bike mix up the speeds i.e. Sprinting speed for 30-45 seconds and then jogging speed for 1-2 minutes. As you get better in shape your jogging speed periods should be shorter and less frequent.

LeBron James Exercise

LeBron James Jump Workout   Week#1 Day -4

Exercise Sets/Distance Reps/Time Rest (min)
Treadmill Jogging 00:05:00 None
Bench Knee Pull-In 3 12 None
Cable Crunch 3 12 01:00
Partial Single-Leg Squat 3 10 None
Swiss Ball One-Leg Hamstring Curl 3 10 None
Dumbbell Side Lunge 3 10 01:00
Bunny Hop Jump Rope 1 00:00:30 None
Jump Rope 1 00:00:30 None
High Knees Jump Rope 1 00:00:30 None
Jump Rope Running 00:00:30 None
Alternating High Knees Jump Rope 1 00:00:30 None
Alternating Leg Jump Rope 1 00:00:30 None

Workout Notes:  The single leg exercises are listed as repetitions per leg not total reps.

LeBron’s Diet Plan

While LeBron has a personal chef, his key feature of his diet does include carbs. Foods like rice, baguette, and bagels help to maintain his stamina and contain a lot of carbs. Diet is an important part of staying in shape and being able to work out with LeBron’s program.

To get that extra energy when needed LeBron will add peanut butter to his bagel. This helps his body to burn calories while working out. Besides taking supplements, LeBron still tries to obtain his minerals from organic sources like strawberries, oranges, blackberries, and bananas.

LeBon James NBA Miami Heat

LeBron’s daily diet does consist of 6 meals a day. This is the best way to keep the optimum rate for metabolism burning throughout the day. The right combination of protein, fruits and vegetables, and healthy carbohydrates give a super charged energy level.

An example of LeBron’s daily diet:

  • Meal 1 (6.25am): Whole wheat bagel with 1 tablespoon peanut butter, 1/2 cup of strawberries, 1/2 cup cottage cheese
  • Meal 2 (9.30 am): 1-cup orange juice, 1 banana, 1 scoop protein power with 1 cup of milk (low fat).
  • Meal 3 (12 noon): Lean roast beef with whole-wheat bun. Lettuce, tomato, 2 tablespoons of mustard, low fat cheddar cheese, and a 1-cup milk (low fat).
  • Meal 4 (2.30 pm): 1/2 cup blueberries, 1-cup low fat natural yogurt, 1/2 glass milk, and one granola bar.
  • Meal 5 (5.00 pm): 1 cup strawberries, 1 cup milk, 1 cup orange juice, an 1 cup low fat strawberry yoghurt (with or without 1.2 tablespoon of honey)
  • Meal 6 (8.30 pm): 11/2 cup small broccoli, 1/2 cup rice, 1/3 cup orange juice, 3 oz. chicken breasts, sliced water chestnuts (4 ounces) and 1.2 tablespoon virgin oil

Upon waking at 5:45am, LeBron will start with two glasses of water mixed with 10 grams of L-glutamine to start his body hydrating.

LeBron’s Tips

Be sure to begin and end each training session with calisthenics and core moves. Move from one exercise to another without resting in between. Running and biking before and after will help keep you heart pumping and your muscles moving.

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