A couple of summers ago Kobe Bryant changed his workout program in order to get stronger - just like Michael Jordan back in the days. Kobe gained between 6 and 7 pounds of muscles (he is now at 220 lbs.), became a bit slower but still managed to maintain if not to increase his vertical jump! So, how did do that?

Let's have a look at his weight training program - it's a 6 days a week, 1 hour a day workout. The complete program consists of the weight training plus 2 hours of running, 2 hours of basketball, and 1 hour of cardio a day!

Day 1 & Day 4

Bench press
Lat pull-downs
Incline press
Military press
Abdominal crunches

Day 2 & Day 5

Lateral dumbbell raises
Bar dips
Tricep press-downs
Bicep curls
Abdominal crunches

Day 3 & Day 6

Back squats/Front squats
Leg curls
Leg extensions
Calf raises

As you can see day 1,2,4 and 5 are about building strength in the upper part of the body. Day 3 and 6 are all about the lower part of the body which gives you the power you need to jump real high.

Focusing on reducing his body fat percentage (its under 10 %) allowed Kobe to save some weight that he actually gained through building up muscles. Besides the workout (running, cardio) sticking to a good diet plan (e.g. avoid fat in the food you eat, take plenty of protein to you, eat red meat only once a week, drink a lot of water aso.) is crucial.

But that's not all. There are even more very effective exercises that you need to know about!

If you want to know which ones, please take a look at the whole program:

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