LeBron James Workout Explained By His Trainer | Train Like A Celebrity | Men’s Health

(upbeat music) – Hi, guys. Mike Mancias here, athletic
trainer for LeBron James for the past 16 years. Today, we’re at Vitru gym in Los Angeles. And I wanna take you guys
through a quick demonstration on some of the exercises that
we use with LeBron James. That includes mobility
work, some cardiovascular conditioning, upper
body strength training, lower body strength training,
and, most importantly, some core and recovery techniques. (upbeat music) All right guys,
so the first thing we’ll talk about is preparation. Now, preparation doesn’t
start once you get to the gym, but it starts the night
before you get to the gym. And that includes a good night’s sleep, a great dinner, and then, in the morning, we’ll have a pre-workout
shake on the way to the gym. About a half hour before
we start our workout. Once we get to the gym,
we’ll start with about eight to 10 minutes of foam
rolling, and that includes the entire body. The quads, the calves, the
hamstrings, low back, et cetera. Just to get the body and the
muscle prepared for movement. And now the exercise
that we’ll incorporate after our foam rolling is
called the SpiderMan exercise. This is a great hip
opener for hip mobility, core strength, core control,
and just a overall great warm up. John here is gonna
demonstrate for us the proper technique for a SpiderMan. Great range of motion there. Great hip opener in
preparation for activity. Great core strength
and stability movement. Again, we’ll do one set
of about 10 to 12 reps before we start our
total body conditioning and lifting routine. (upbeat music) All right guys, so after
we’re done with our hip opener and mobility routine, now we start with our total
body cardiovascular warm up. One of the machine that
I love to use in the gym is called the VersaClimber. It’s challenging, but it provides a great total body warm up and
cardiovascular conditioning. We’ll do three sets of 30
seconds each with about 15 to 20 seconds rest in between each set. John is now gonna
demonstrate how to properly execute a VersaClimber technique. (equipment whirring) Some of the benefits of
the VersaClimber include, not only cardiovascular
conditioning, but lower body toning and strength training. Along with core stability
and upper body mobility and strength as well. (upbeat music) One of our favorite exercises
to do for upper body core conditioning and strength
is called the inverted row. There’s a variety of different
ways to do the inverted row. You could use rings, you
could use bands, et cetera. We like to use a good
old-fashioned barbell. The inverted row targets
the back, obviously. But also, the more you
maintain that stability while you’re doin it, you
target your core and you target your glutes as well. Johnny here’s gonna
demonstrate a couple for us. All right, so, again,
you’re doin an inverted row. Nice and stable, core’s engaged. Glutes are engaged, and then you just come right up and you make sure not to
bend or fold at the hip. Keep your core engaged. Keep your glutes engaged, et cetera. And that’s the movement right there. All right guys, so for this, the count rep is about eight to 12, and
we’ll do about three sets of each. All right guys, so for our
next upper body and, actually, total body movement here. One of our favorites, again, is called the landmine rotational press. With this, we start with a nice wide base. Nice wide stance. Really engaging the
glutes, engaging the core. You load up with the… In this case, his left hand, left arm, and then we up and rotate
and finish up with our right. So it’s a great lower body exercise. Transferring weight up
in to the upper body. Nice. You know, part of LeBron’s
game is playing above the rim and transferring energy from
the ground up in to the rim. And this is exactly what
that exercise is doing. Now, for reps and sets,
we’ll do eight to 12 reps on each side three times. A big part of basketball is, obviously, changing direction and lower
body strength training. Johnny here is gonna
demonstrate a multiplanar lunge. All that means is we’re
going forward or going side, and we’re going at an angle. If this was a clock, this is 12 o’clock. This is 2 o’clock. And this is 3 o’clock. Your foot placement… You always wanna stay at 12, two or three. And same thing on the
opposite side, again, you’re at 12. You’re at 10, and you’re at nine. Really focus on the big posture. Your head up, your eyes
should be facing forward, and your core should be engaged. Your glutes should be engaged. Your feet should be shoulder apart. All right, guys. So for a core exercise, we
like to do a traditional chop. You usually will do this
on a pulley machine. Feet a little wider than shoulder width. Good strong base in the glutes. Your weight is transferred
towards the back. Most of the pulley motion is
done with the opposite arm. Eyes up on the target,
and you’re just gonna chop and transfer your energy down. Now, most of your weight should
not be in front of your knee or your foot, but mostly,
transferred back on the glutes. So you should be sitting
down on that glute along with that chop. (upbeat music) All right guys, so you’ve
seen the exercises. Now, let’s talk about recovery. So, recovery for us entails
three different things. It’s nutrition, it’s mobility, and it’s localized cryotherapy
at the end of the day. For us, nutrition is easy. That’s a Ladder
plant-based protein powder. And the second is mobility. That’s me stretching him. That’s him stretching on his own. Including hamstrings,
glutes, quads, groin, and some shoulder exercises. You know, just to open the
chest and work on his posture. And then cryotherapy
at the end of the day. On the road, we fill up his
hotel room bath with ice water or it can be something
as simple as a foot bath cold bucket. All right, so
we went over a lot today. But just remember, some
of the simplest routines and exercises are probably
the ones that are most beneficial for you. As long as you focus on your intensity, you focus on your movement, and that’s when you’re
gonna see some results. (upbeat music)

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