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Kobe Bryant Dunk or improve the vertical leap

Training (11)

A number of summers in the past, Kobe Bryant modified his coaching routine to get stronger – identical to Michael Jordan on the time. Kobe gained between 6 and seven kilos of muscle (he now weighs 220 kilos), received a bit slower however nonetheless managed to take care of if not improve his vertical leap! So how do you try this?

Let’s check out his power coaching routine – it is a exercise 6 days every week, 1 hour a day. The whole program consists of power coaching plus 2 hours of working, 2 hours of basketball and 1 hour of cardio per day!


Day 1 and day 4:


Press bench

Facet pull tabs

Inclined press

The navy press

Stomach crunches

Day 2 and day 5:

The lateral dumbbell lifts

Dips bar

Triceps Pressures

Bicep curls

Stomach crunches

Day 3 and day 6:


Again squats / Entrance squats

Leg curls

Leg extensions

Calf carry

As you may see, days 1, 2, 4 and 5 are all about constructing power within the higher physique. Days 3 and 6 are on the decrease physique, providing you with the ability you’ll want to leap actually excessive.

Specializing in decreasing his physique fats proportion (lower than 10%) saved Kobe the burden he really gained by constructing muscle. Along with coaching (working, cardio), it’s important to have a great weight-reduction plan (for instance, avoiding fats within the meals you eat, taking numerous protein, consuming crimson meat solely as soon as per week, drink loads of water as effectively).

Now, final summer time (2007), earlier than taking part in for the US group, he misplaced nearly 20 kilos. (he presently weighs 205 kilos) to regain his pace and likewise labored on his vertical.



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