Kobe Bryant aka the Black Mamba is one of the greatest basketball players of all time. He is a devastating scorer and defender. He can score at will and has the ability to take over a basketball game. He is the Best Basketball Player in the NBA today. His leadership qualities make him a champion and a playmaker. He is the best closer maybe of all time. His success comes from hard work and Dedication. His workout routine is sought after all over the world. It's known as the 666 plan. Six days a week, Six Hours a Day, Six months a Year!!! 

Cardio Training

Kobe spends extensive time improving his cardio. He varies his runs from slower, long distance (3 - 5 miles) to high interval intensity training (HIIT) which usually consists of 
rapid short sprints.

On the HIIT days, workouts are usually something like 4x400 meter sprints with 2 minutes of rest between efforts. 10x15 meter sprints to work on explosiveness. Then do 2 x 200 meters, again with 2 minutes of rest between attempts. These distances scale from 400 to 1200 meters. The most important part of the routine is maintaining variety so that the body does not get used to one set of stimulus.

Weight Lifting

Day 1 & 4: Bench press, lat pull-downs, Incline press, military press, abdominal crunches.

Day 2 & 5: lateral dumbbell raises, bar dips, tricep press-downs, bicep curls, abdominal crunches.

Day 3 & 6: Back squats, front squats, leg curls, leg extensions, calf raises, power cleans.

Kobe is a notorious gym rat, but his workout is geared to building muscle that is useful for basketball. That's why he squats, does calf raises, and, 

most importantly performs power cleans, which build explosiveness for sprinting and jumping. The rest of his workout is tailored to improving his size and strength, which allows him to slash to the basket or post up on other players.

It is important to notice that Kobe takes a day off per week to rest and recharge. Resting is a key component of an effective weight lifting routine. It allows your muscles to recover and gives them a chance to truly relax, which ultimately reduces the chance of injury.

Diet Plan

A solid diet is key to building a stronger body. Not only should you be eating lots of calories to build muscle, you should be eating between 1 and 1.5 grams of protein per pound of your bodyweight. Protein can be found anywhere, but is especially plentiful in chicken, tuna, red meat, and nuts. Every pound of muscle you add to your body represents about 3,500 calories. Eat 500 calories per day over your regular body intake and you will be able to add a pound of muscle every week!


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