If you have hit the gym for some time now, you must have understood that different types of training change according to the needs and body type of the person concerned. Consequently, an athlete has to train differently than a bodybuilder. Kobe Bryant’s much-talked about workouts and training are an indicator to this.
The 666 Workout
Kobe Bryant has a unique way of training during the off-season, which is known as the 666 workout. Named so because Bryant trains for 6 days a week, 6 hours a day and 6 months in a year. The 6 hours of training are divided into 2 hours of track work, 2 hours of basketball skills and 2 hours of weight lifting (which includes one hour of cardio).
The track work includes HIIT (High-Intensity- Interval-Training) workouts like sprints, jogging and walking for 100, 200 and 400 yards.
The Basketball drills include Bryant shooting at least 700-1,000 shots per day, 20 minutes of dribbling. Bryant also performs at least 10 minutes of defensive slides followed by an intense 90 minutes of shoot-around. He shoots from five specific areas of the court executing 10 shots from each location before moving onto the next one. Before shooting from the three-point line, he usually begins by mid-range shots. He also works on turnaround shots, post-up shots, pivots jabs, footwork and layups at the end.
Kobe Bryant’s weightlifting session is a blend of traditional weightlifting and Olympic style lifting. While the former increases muscle strength and stamina, the latter focuses on explosive movements and high verticals.
Kobe Bryant’s Workout Routine
Kobe has an insane training method, which is very intense. During the off-season, Kobe mainly focuses on weight training with the objective to increase strength and stamina. As the season nears, he starts increasing the conditional aspect of the workouts.
He trains for six days a week, as he believes it is very necessary to give a day for the muscle to rest and recover. He generally performs an exercise for 8-12 reps, which is the sweet spot for reaching muscle hypertrophy.
Kobe Bryant’s Body Stats
- Height: 6 feet 6 inches
- Weight: 212 lbs
- Chest: 43 inches
- Biceps: 16.5 inches
- Waist: 35 inches
Monday and Thursday (Upper Body)
Bench press-3/4 sets of 8-12 reps
Lat pull downs-3/4 sets of 8-12 reps
Incline press- 3/4 sets of 10-12 reps
Military press- 3/4 sets of 8-12 reps
Bicep curls- 3/4 sets of 10-12 reps
Iso hold push-ups- 3/4 sets of 10-12 reps
Tuesday and Friday (Olympic Lifts)
Stiff legged Deadlift-3/4 sets of 8-12 reps
Romanian Deadlift- 3/4 sets of 10-12 reps
Clean Pulls- 3/4 sets of 8-12 reps
Lateral Dumbbell Raises- 3/4 sets of 8-12 reps
Bar dips- 3/4 sets of 8-12 reps
Triceps Pressdown- 3/4 sets of 8-12 reps
Wednesday and Saturday (Lower body)
Back squat/ Front squat- 3/4 sets of 10-12 reps
Leg curls- 3/4 sets of 10-12 reps
Leg extensions- 3/4 sets of 8-12 reps
Calf raises-3/4 sets of 10-12 reps
Abs crunches-3/4 sets of 10-12 reps
Kobe Bryant’s Workout Video
Kobe’ Bryant’s Diet Plan
To recover and replenish his body after the grueling training session, he concentrates on these elements in his diet
- Proteins- chicken, beans, cheese and Greek Yoghurt
- Complex Carbohydrates- quinoa, oats
- Green tea for detoxification
- Lots of Water to stay hydrated
In 2012, Los Angeles Lakers trainer, Gary Vitti appointed nutritional consultant Dr. Cate Shanahan to devise a new diet plan for the team. Dr. Shanahan came up with a plan called the PRO Nutrition with PRO standing for Performance, Recovery, and Orthogenesis. The PRO plan replaced hydrogenated oil, sugars and giant servings of starch with:
- Fresh vegetables
- Fermented edibles like sauerkraut and grains with sprouts like Ezekiel Bread
- Meat with bone like rotisserie chicken
- Organ meats like Liver or Liverwurst
- Salads-five or six servings throughout the day
Kobe Bryant’s Work Ethic
An inspiration to millions, Kobe Bryant’s work ethic is one of immense determination and hard work. During his days in high school, he used to come to training at 5 a.m. and leave at 7 p.m. John Celestand, former NBA player and team member recounted that Bryant was always the first one to enter the gym, even when he was injured. Bryant did not leave the field till he had completed 400 shots.
He ices his knees thrice a day, and uses acupuncture techniques to prevent injuries. Bryant lost 16 pounds for 2012 Olympics. A strict diet plan followed by a very specific request to Nike to shave a few millimeters off the bottom of his shoes made him lethally agile. Michael Jordan, a legend of the sport, commented that only Bryant put in enough work to deserve a comparison with him.