Los Angeles Lakers star LeBron James’ training routine and nutritious diet play a big part in his athletic journey. The NBA legend reportedly invests about $1.5 million a year in maintaining his fitness, which has paid off handsomely. His combination of physique, skill and incredible work ethic have made him a modern sports superstar. Social Through his media, he dropped tips on diet and training, revealing a flexible plan that adapts to needs. Here, let’s take a closer look at LeBron James’ physical training and nutrition plan, based on his years of insight.
Who is LeBron James?
LeBron James, aka King James, is a famous NBA professional basketball player who plays for the Los Angeles Lakers. He is considered one of the greatest players of all time in the sport. He became an instant star when he was drafted by the Cleveland Cavaliers as the No. 1 pick in the 2003 NBA Draft, leading the team to its first NBA Finals in 2007.
LeBron then moved to the Los Angeles Lakers in 2018. He has won four NBA Championships and has made 10 appearances in the NBA Finals. He has also won numerous awards and won two gold medals at the Olympics. Outside of basketball, he is also involved in philanthropic activities and is co-owner of Liverpool FC.
Profile and stats
- Real name: LeBron Raymon James Sr.
- Birthplace: Akron, Ohio, USA
- Date of birth: December 30, 1984
- Age in 2023: 39
- Height: 6 feet 9 inches (206 cm)
- Weight: 250 lbs (113 kg)
What is lebron james workout routine?
A professional athlete for over 20 years, LeBron has made every effort to stay fit. He invests heavily in advanced fitness gear such as compression wear, freezer compartments, and electrical stimulation machines. But don’t worry about him. LeBron James’ workout routine includes exercises everyone can do at home, including core training, high-intensity strength training, yoga, meditation and Pilates. His training takes place his six days a week, of which his three days are weight training and three are flexibility and core training, including rest periods. Let’s take a closer look at LeBron James’ gym workout.
push pull exercises
Push-pull training is a major part of his workout and determines how his muscles move during competition. One day he will focus on the upper body muscles that push, such as his chest, shoulders and triceps. He then targets the upper body muscles he pulls, such as his back, biceps, and forearms.
Lower body and core training are usually somewhere in between, avoiding overloading the same muscles on consecutive days. He also adds Pilates and yoga for recovery training. This approach optimizes his training regimen for balanced muscle growth and also gives him time to recover (1).
lebron james training schedule
Day 1: Push Exercises (Chest, Shoulders, Triceps)
- Warm up in Versaclimber for 20-30 minutes
- Incline Dumbbell Bench Press – 4 Sets of 12 Reps
- Seated Overhead Tricep Extension – 4 Sets of 12 Reps
- Seated Dumbbell Overhead Press – 4 sets of 12 reps
- Triangle push-ups – 20 reps x 3 sets
- Wide push-ups – 20 reps x 3 sets
- Clap Push-Ups – 3 sets of 20 reps
Day 2: Plyometrics and Yoga
- 30-60 minute plyometrics or spin class for aerobic exercise
- 30-60 minutes of yoga or pilates
Day 3: Pull exercises (back, biceps, traps)
- Warm up in Versaclimber for 20-30 minutes
- Barbell deadlift – 4 sets of 8-12 reps
- Barbell Bent Over Rows – 4 sets of 8-12 reps
- Biceps curls with barbell – 4 sets of 8-12 reps
- One Arm Dumbbell Military Press – 3 sets of 12 reps
- One-arm dumbbell rows – 3 sets of 12 reps
- Dumbbell shrugs – 3 sets of 12
- Pull-ups – 3 sets of 15 reps
- Wide-grip pull-ups – 3 sets of 10 reps
Day 4: Plyometrics and Yoga
- 30-60 minute plyometrics or spin class
- 30-60 minute yoga routine or Pilates
Day 5: Lower body (legs, calves)
- Warm up in Versaclimber for 20-30 minutes
- Jump squats – 4 sets of 12
- Leg Press – 4 sets of 12 reps
- Seated Calf Raise – 4 sets of 12 reps
- Weighted jumps – 3 sets of 10
- Leg curls – 3 sets of 10-12
- Box jumps – 3 sets of 15
- Jumping Lunges – 3 sets of 20
Day 6: Plyometrics and Yoga
- 30-60 minute plyometric exercise or spin fitness class
- 30-60 minutes of yoga or pilates
Day 7: holiday
LeBron’s approach shows that the basics are all you need to stay at your best.
He focuses on training off the basketball court, most of it in the weight room. His high-intensity interval training suits his fast-paced style of basketball. His Workout His program is built on his four main principles.
1. Build strength with weights: LeBron’s weight room goals are overall strength, not basketball specific. He gets basketball training on the court. Meanwhile, he focuses on getting stronger through weightlifting (2).
2. Core, balance and flexibility: Being strong is important, but it’s useless without core strength, balance and flexibility. He adds yoga and pilates to weightlifting to practice his routine of balanced fitness (3), (Four).
3. Be consistent: He’s as consistent in training as he is on the court. All these small daily improvements add up over time.
4. Recovery is key: Physical and mental recovery are essential to an athlete’s success. LeBron sleeps 8-10 hours each night, meditates, and uses a hyperbaric chamber for optimal recovery.
During strenuous exercise, muscles lose oxygen and build up lactic acid. Hyperbaric oxygen therapy can help in such cases. Increases blood oxygen levels, speeds muscle recovery, and improves performance in those seeking maximum results (Five).
While these techniques allow him time to recover, he also incorporates additional training into his exercise routine.
Training in the pool: He trains in the pool for cross training. He is gentle on the body and provides a refreshing change of pace.
tone machine: Revlon has partnered with home workout device Tonal. It provides an efficient workout and complements your gym workouts.
For a while, steamy photos of him and wife Savannah Brinson exercising hard and sweating quickly went viral. It’s also proof that his fitness journey has all focused on balance, consistency, and body care to ensure he’s always on top.
lebron james diet plan
Revlon’s diet is a mix of healthy and occasional treats. Cutting out carbs and indulging in desserts are part of a diet strategy that will keep you performing at your best on and off the court.
His diet is as impressive as the person himself, so it’s no wonder he has a sweet tooth. His sweet tooth also had a mild effect on his fitness. An ESPN sportswriter even wrote that LeBron wasn’t in great shape when the 2013-2014 season began. In late 2014, rumors about his diet spread like wildfire after he posted a photo on Instagram that made him look noticeably slimmer. Then he spilled the beans at a Nike event. He abstained from sugar, dairy and carbohydrates for 67 days. He stuck to lean meats, fish, fruits and vegetables. Basically, he was on a paleo-style diet for almost two months.
Devised by his personal chef, Revlon’s daily eating approach looks like this:
lean protein breakfast
- He starts with an egg white omelet, veggies, and half an avocado.
- Followed by gluten-free pancakes and yogurt with berries.
- Sometimes French toast with syrup and strawberries.
- Or a bagel with peanut butter
post workout shake
After training, he has a shake with plant-based protein powder, frozen bananas, peanut butter, almond milk, and ice cubes.
lunch
Large chicken breast, whole wheat pasta, and vegetables tossed with olive oil or arugula salad.
Pre-match or mid-day snack
- A pre-game peanut butter and jelly sandwich.
- Sometimes it is served with orange or apple slices and almond butter.
Post-match shake
Similar to a post workout shake.
dinner
He loves hearty dinners such as grilled salmon or steak, red potatoes and arugula salad, and occasionally drinks wine.
Cheat meal:
LeBron James is quite the wine lover and even said he enjoys wine almost every day. His wine knowledge is so good that his teammate Kevin Love calls him a “supercomputer” when it comes to wine. However, moderate wine consumption is beneficial rather than harmful and can reduce the likelihood of certain diseases (6).
LeBron also likes Blaze Pizza and is an investor, franchisee, and advocate. He once shared a receipt showing a giant pizza ordered with 16 different toppings, including fresh basil, turkey meatballs, banana peppers and kalamata olives.
He also has a sweet tooth and occasionally treats himself to fruity pebbles, chocolate chip cookies and vanilla ice cream.
supplement:
Revlon utilizes the following supplements to enhance training and recovery.
- Ladder Protein Shake: A blend of whey, casein, vitamins and minerals (7).
- Ladder Plant Based Protein Powder: 21g of protein per scoop from pea protein (8).
- Ladder Premium Pre-Workout: Contains caffeine, L-citrulline, creatine, beta-alanine, L-theanine, phosphatidylserine (9).
- Ladder Premium Hydration: For hydration during sports training and games.
- Superfood Ladder Vegetables: It supplements the necessary nutrients and supports immunity and intestinal function.
Conclusion
LeBron James’ training routine is one of the main reasons behind his successful basketball career. His diet may seem like a mixture of self-control and indulgence, but it works for him. From his French toasts to his wine nights to the occasional treat, LeBron’s combination of dedication and fun keeps him going. Alongside his diet, he hits the gym and combines low to medium weight lifting with heavy weight exercises such as the bench press. He also practices yoga and pilates to keep him balanced and rests during the day. Therefore, his journey emphasizes that being a true star requires taking care of your body inside and out.
Also read: Steph Curry’s Workout Routine To Train Like An NBA Champion
