The Lebron James Workout

Lebron James

Stan Kellers, Lebron James’s former strength and conditioning coach said: “The most important component of jumping ability is who your parents are.”

Lebron James is an American professional basketball player for the Miami Heat of the National Basketball Association. However, Kellers does have a way for James and us mere mortals to make maximum use of what we are born with. Here is what Kellers suggests for a workout:

Begin with callisthenics and basis moves. Then switch over to the drill mentioned below for each day as pairs, or supersets, shifting from one exercise to the another without break. Do each superset three times, with a downtime of 45 seconds between supersets.

MONDAY

Superset 1

1) Pushup

Do as many repetitions as you can.

2) Pullup

Aim for 10 repetitions.

Superset 2
1) Dumbbell Snatch

Aim for 5 reps with each arm.

2) Single-Arm Cable Row

Do 10 repetitions with each arm.

TUESDAY

Superset 1

1) Dumbbell Squat

Do eight to 12 reps.

2) Swiss-Ball Hip Raise and Leg Curl

Do 12 reps.

Superset 2

1) Dumbbell Stepup

Do 10 repititions with each leg.

2) Single-Leg Standing Dumbbell Calf Raise

Do 12 repetitions with one leg and then repeat it with the other leg.

THURSDAY

Superset 1

1) Dumbbell Incline-Bench Press

Do 10 reps.

2) Lat Pulldown

Do 10 reps.

Superset 2

1) Single-Arm Dumbbell Shoulder Press

Do six to eight and then repeat it with the other arm.

2) Single-Arm Neutral Grip Dumbbell Row and Rotation

Do 10 repetitions on each side.

FRIDAY

Superset 1

1) Single-Leg Squat

Aim for five repetitions per leg.

2) Single-Leg Swiss-Ball Leg Curl

Aim for 10 repetitions with each leg.

SUPERSET 2

1) Dumbbell Side Lunge

Do 10 repititions in each direction.

2) Unstable Jump Rope

Skip rope for 45 seconds on a surface with some cushion like an extendible mat. The imbalance will provide more strength to your ankles.