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Kobe Bryant Workout Routine, Diet Plan, and Work Ethic

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.

Kobe Bryant Workout
Kobe Bryant Workout

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).

Track Work

The track work includes HIIT (High-Intensity- Interval-Training) workouts like sprints, jogging and walking for 100, 200 and 400 yards.

Basketball Drills

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.

Weightlifting Session

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 Body
Kobe Bryant Body

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

Kobe Bryant Workouts
Kobe Bryant Workouts

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 Training
Kobe Bryant Training

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
  • Fruits
  • Green tea for detoxification
  • Lots of Water to stay hydrated
Kobe Bryant Muscle
Kobe Bryant Muscle

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 Trainer
Kobe Bryant Trainer

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.

Kobe Bryant’s Work Ethic Video

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