Even though he’s in his 16th season LeBron James is still going strong. The fact that his body has held up over the years is unbelievable, but if you only knew what LeBron does to keep himself in such elite shape, you wouldn’t be surprised. NBA Legends takes an in-depth look at LeBron James Workout!
Related: Russell Westbrook Workout: Complete Fitness & Diet Regimen
Unless you’ve been living under a rock for the last two decades you know the name LeBron James. He one of, if not the best, basketball player to ever play the game. Since being drafted by his hometown Cleveland Cavaliers straight out of St.Vincent-St.Mary High School in 2003, James has been an almost unstoppable force in the NBA. Thus far, James has won 3 Championships, 4 League MVP Awards, and has been selected to 16 All Star Games.
LeBron James Height and Weight
LeBron James is an absolute freak athletic specimen. James is 6’9″ tall and weighs 250 lbs. NFL tight-end sized (but bigger) playing a “non-contact” sport (i know, i know, but it’s less contact then football). It’s almost unfair.
LeBron James Workout
Though you’d expect someone with LeBrons physique to go crazy with the unlimited access to the top-of-the-line training programs and fitness technology, he keeps it relatively simple.
Simple but intense. His workouts, which he does 5-7 days per week are comprised of supersets, bodyweight exercises, heavy lifts, jump rope, and an absurd amount of high-intensity interval training. Below is a basic overview that highlights what James’ schedule looks like each week.
Workout Overview
We mentioned above that LeBron workouts 5-7 days a week, which for any professional athelte is the norm. A unique thing about LeBron is he only goes really hard for 4 days a week, and has a bit more mild approach on the weekends to conserve his aging body. Here is what James fitness regimen consists of each week:
- Lift weight at least 3x per week
- Focus on low reps and heavier weights
- Yoga for 30 minutes every day
- Bodyweight exercises 5-6x per week
James’ intense workout routine consists of four workouts per week. Every workout consists of some kind of supersets that minimize the rest period and maximize endurance and strength gain.
LeBron’s Quarantine Workout
Cardio and High-Intensity Interval Training
Running up and down the basketball court for 60 minutes a game, for at least 82 games a year, calls for intense cardio training. That is where LeBron’s high-intensity interval training (HIIT) comes into play. He includes some sort of HIIT in every workout each day as a part of the superset.
LeBron’s Workouts
Day 1: Upper Body
Everyday James’ works out he starts with a 5-minute warm-up jog on the treadmill. Day 1 is compiled of a 6 exercise superset, consisting mostly of heavy strength training exercises. Note that LeBron does each exercise with perfect more. No messin around. No cheating. You gotta do it the right way everytime if you want to be the King!
- Forearm Plank (60 seconds)
- Side planks (60 seconds each)
Rest 60 seconds and Repeat 3X without rest in-between exercises. Rest 60 seconds before next 2 exercises.
- 30 push-ups (sometimes until exhaustion instead)
- 12 pull-ups (Sometimes until exhaustion instead)
Rest 60 seconds and repeat 3X without rest in-between exercises. Rest 60 seconds before the final 2 exercises.
- Dumbbell Snatches (10 Reps)
- One-Arm Cable Row (10 Reps)
LeBron finishes off Day 1 with a 20-minute cardio session on a stationary bike to cool down and stay loose.
Day 2: Abs & Lower Body
Warm up: 5-minute jog on a treadmill
James’ Day 2 workout consists of a variety of abdominal and lower body exercises in a semi-superset format.
- Swiss Ball Ab rollout (12 reps)
- Swiss Ball Crunch (30 reps)
- Planks on Swiss Ball (30 seconds)
The King then rests for 1 minute and then complete the superset again, and then again, for a total of 3 sets of the 3 exercises. After this is completed LeBron takes roughly 1-2 minutes of rest and then gets back to work on the second half of the workout.
- Dumbbell Squats (10-12 reps)
- Swiss Ball Hamstring Curls (10-12 reps)
- Dumbbell Step-ups (10-12 reps each leg)
- Single-Leg Dumbbell Calf Raise (10-12 reps each leg)
LeBron also finishes Day 2 with another 20-minutes on the stationary bike.
Day 3: Upper Body & Abs
Warm-up: 5 minute warm-up jog on a treadmill. For the first two ab exercises LeBron does them in sucession without any rest in between. He rests 60 seconds and then he repeats this 6X. After the 6th set he rests 60 seconds and then goes on to perform 3 sets of Ab Plate Twists and Air Bicycle in sucession with no rest in between. He repeats that superset
- Planks (60 seconds)
- Side Planks (60 seconds)
After the 6th set he rests 60 seconds and then goes on to perform 3 sets of Ab Plate Twists and Air Bicycle in sucession with no rest in between. He repeats that superset 3X with 60 seconds rest in-between each set.
- Ab Plate Twists (20 reps)
- Air Bicycles (20 reps)
After completing the ab portion of his workout James goes into a 4 upper-body excersise superset. He completes the circuit 3X and rests 60 seconds in-between each superset.
- Dumbbell Bench Press (10-12 reps)
- Wide-Grip Lat Pulldown (10-12 reps)
- One-Arm Dumbbell Military Press (10-12 reps)
- One-Arm Dumbbell Row (10-12 reps)
Day 3 ends with a 20-minute cardio session on a stationary bike.
Day 4
The 4th Day of Lebron James’ Workout, he begins with his typical 5 minute jog on the treadmill The first 2 exercises afterwards are performed in succession with no rest in-between, 60 seconds of rest, and then repeated 3X.
- bench knee pull-in (12 reps)
- cable crunch (12 reps)
The next superset includes 3 exercises, no rest in-between, and then a 60 second rest after the superset. He then repeats this 3X.
- Single-Leg Squat (10 reps)
- One-Leg Hamstring Curl (10 reps each leg)
- Dumbbell Side Lunge (10 reps)
LeBron’s Trainer Walks Through his Workout
Jump Rope Work
James’ ends his workout each day with at least 3-5 minutes of jump rope. The jump rope work consists of 6 different “forms” of jumping rope. 30-45 seconds each with no rest inbetween:
- Bunny Hop Jump Rope
- Conventional Jump Rope
- High Knees Jump Rope
- Jump Rope Running
- Alternating Knees Jump Rope
- Alternating Leg Jump Rope
Lebron James Diet
Lebron James follows the Paleo diet to maintain his figure. At one point business insider reported that LeBron didn’t eat sugar, carbs, or dairy for 67 days of the summer of 2016. He stuck with meat, fish, fresh fruit, and vegatables.
The idea was that he needs to shed some weight (mostly muscle for LeBron) so that he could continue to play at the highest level until his late 30’s. When he was slightly heavier he realized that running up and down the courst every night is gonna take its toll on anybody eventuall.
LeBron’s Game Day Meals
“Before competition for me would be like a chicken breast and maybe a little pasta. The carbs help because you’re going out and playing a lot of minutes,” he said. “But a salad and some veggies will have me perfectly fine. And before the game I might have a protein shake and some fruit, and I’ll be ready to go.”
Conclusion
So there you have it. LeBron James, the King of the basketball world, his full workout/ fitness regime and diet. If you have anything to add feel free in the comment section below!