If you've followed Lebron James, then you may remember his entry into the NBA. He was a slight fellow, and at 18 years old he was a young guy. He possessed tremendous God given talent and proved himself to be a great athlete. However, even the most talented nba players need to add some muscle to their physique in order to maintain the daily grind of an 82 game nba season.
James Comes into the NBA a Slight Man
The first time I remember hearing about Lebron James was when he was a senior at St.Vincent - St. Mary High School. The buzz was all around about this terrific player who was going to shoot straight from high school into the big time. He was following in the footsteps of some of the greats to go from high school directly to the pros. This included Kobe Bryant, Kevin Garnett, Tracy Mcgrady and Jermaine Oneal.
James was 18 when he came on the scene in 2003. He was young and vigorous with plenty of talent, but he was far too scrawny.
The older, more experienced players in the NBA just chewed James up because he was so slight and slender. He was so much younger than everyone else and his size wasn't helping. His athleticism and quickness helped him out tremendously but his physical stature needed an upgrade. A lot of that just had to do with maturity.
Rookie Season for James in the NBA
Lebron hit the courts with little to spare on his frame. Despite truly needed to add muscle mass, he still managed to be named Rookie of the Year, which is an impressive feat when you consider what he was up against.
Over the Next Few Seasons James Packed on Muscle
The "King", as many refer to him, new he needed to pack on some serious muscle to be able to withstand the punishment of an 82 game season. So, Lebron introduced some cutting edge training techniques combined with classic muscle-building exercises.
He obviously had no need for cardio like most of us do. In the off season, he would add in the bike but when he was on the court for basketball season, he had no need for more calories burned.
Basketball provides a unique type of cardio workout. It's compared to HIIT (High Intensity Interval Training) that can be done in a gym or on the court. Interval training is periods of short bursts of intense training, such as sprinting on a treadmill, alternated with low intensity training like walking.
There are interval workouts that will sculpt you and make you look lean. I've created some cardio routines designed for just this purpose.
Lebron Takes his Game to Another Level
With maturity comes height and weight and this helped Lebron in becoming a more physical presence in league. The King had to face facts. His brilliant genetic jackpot and his God given talents were only good for part of the ride. Being in his late teens and early twenties starting a strength training routine has wonderful advantages. You can grow strong and large in a small time frame due to your body's peak development and capacity to put on muscle mass. In my experience, this is a terrific time to begin a program.
Because James also utilized interval training, he grew into the beast he is today. The weights provide the bulk, and the super setting provides the cardio. This has worked for James. He is master of the NBA court time and time again.
Note: Click on the picture above and watch video #3 (it's a cool technique)!
Lebron James' Workout Routine
He starts with calisthenics--classic moves--and moves that work on the core. Next move through the day's prescribed workout. You complete each one in a superset, which is a pair. You do back to back exercises without pausing. You repeat them three times. You may rest only about 45 seconds or so.
Monday
Superset 1
Pushup
Assume the classic pushup position, with legs straight, hands beneath your shoulders. Now fold your arms slowly so that you lower yourself toward the floor. When your chest is hovering just above the floor, you begin to raise back up. Keep your body stiff the entire time. Then push back up until your arms are extended. Do as many reps as you can.
Pullup
Grab a chinup bar with an overhand grip (palms forward) and your hands slightly more than shoulder-width apart. Let yourself hang there for a moment. Adjust your shoulders so your shoulder blades are pointed down. Now raise your chest toward the bar. Then lower yourself to the starting position. Aim for 10 reps.
Superset 2
Dumbbell Snatch
Bend at the knees. Keep your hips back. Now grasp a single dumbbell. Extend it in one hand below your knees. Your goal is to extend this weight over the height of your head. But maintain positioning in close proximity to your head. Do this in a jumping movement. Watch your knees and joints when you land. Try to complete at least five repetitions on both sides.
Cable Single-arm Row
Grab the handle of a mid-pulley cable with your left hand, pulling your right arm back. Pull the weight toward your midsection and straighten the opposite arm. Fight against the weight while you place your arms back in your beginning position. Do 10 reps with each arm.
On Tuesday
Superset 1
Dumbbell Squat
Stand with your feet shoulder-width apart and hold a pair of dumbbells at your sides. Always maintain the soft arch in your back. Keep a soft bend in your knees and hips. Position your thighs parallel to the floor. Push back up. Try to complete eight to twelve reps.
Hamstring curls on a Swiss-ball
With your arms hanging at your sides, extend your body on the floor. Let your ankles rest on a Swiss ball. Lift your hips. Your body should be stiff so that you're making a straight line. As you contract your glute muscles, bring the ball toward your rear end using your legs. Then roll the ball back out. Repeat this twelve times.
Second Superset
Stepup with Dumbbell
Grasp heavy weights in each hand and let your hands rest at your sides. Take one foot and rest it on a bench. Then push your body up until your weight-bearing leg is straight and your other foot hangs off the bench. Return to the starting position. Do 10 reps with each leg.
Calf Raises with Dumbbells
Stand on one foot and place a dumbbell in the same hand. Place the instep of the opposite foot across the backside of the opposing foot's ankle (the foot you are standing on). Make sure to maintain balance. You can hold onto something with your free hand. Lift yourself up on your toes as high as possible. Repeat this twelve times on one leg and then twelve on the other.
On Thursday
First Superset
Dumbbell Incline-Bench Press
Lie faceup on an incline bench and hold a pair of dumbbells at the sides of your chest with an overhand grip (palms forward). Now push the weights directly above your chest. Bring them down slowly until you return to the beginning position. Repeat this ten times.
Pulldown for Lats
Using a lat station, be seated. Grasp the bar and position your hands a bit more than the width of your shoulders. Keeping your head and back straight, pull your shoulder blades down and then pull the bar to your chest. Then return the bar. Do 10 reps.
Second Superset
Single-Arm Presses Overhead with Dumbbells
Stand holding a dumbbell at shoulder height with your palm facing toward your body (as shown). Press the weight straight up and then slowly lower it. Do six to eight reps before repeating with the other arm.
Dumbbell Single-arm Row
Keep your arm straight and grasp a dumbbell. Put the opposite hand and knee on a bench to rest and support. Raise the dumbbell up and then back behind your body a bit. Hold it there and then slowly return the weight to starting position. Do 10 reps on each side.
Friday
First Superset
Single-leg Squat
Stand on a bench. Hold your arms in front of you and flex your right ankle so your toes point up. Keeping your torso as upright as possible, bend your left knee and lower your body until your right heel touches the floor. Now come back up. Aim for five reps per leg.
Single-leg Swiss-ball Leg Curl
With your arms hanging at your sides, extend your body on the floor. Let only one ankle rest on a Swiss ball. Lift your hips. Your body should be stiff so that you're making a straight line. Lift your left leg and bend your knee toward your chest. With your right leg, pull the ball toward your butt and then push it back out. Repeat this ten times on each leg.
Superset 2
Dumbbell Side Lunge
Grasp dumbbells at both of your sides. With your left leg, take a wide step directly to the left. Keep your hips back, press until just one leg is parallel to the ground. Bend the other leg. Then push back up. Do 10 reps in each direction.
Unstable Jump Rope
Skip rope for 45 seconds on a cushiony surface, such as a stretching mat. This will work the muscles in your ankles because of the unstable surface.
