Fly Like LeBron

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Stan Kellers doesn’t have much to do with LeBron James’s leaping ability. “The most important component of jumping ability is who your parents are..” says Kellers, James’s former strength and conditioning coach with the Cleveland Cavaliers. But Kellers does have a workout that can help King James – and us mere mortals – make the most of what we were born with. The exercise will improve your quickness and explosiveness under the boards.

Stand under a basket or next to a wall. Grab a medicine ball and hold it over your head. Bend your knees and quickly bring the ball down to your waist. Explode straight up as you lift the ball above your head, trying to touch the ball to a target – the rim, the backboard, the bottom of the net, or a point on the wall. After you land, pause for a second or two and jump again. Perform three to five sets of three to six jumps, resting 2 to 3 minutes between sets.

LeBron James’s workout plan is about what you’d expect from the most precocious superstar in sports – a blend of cutting-edge training techniques and classic muscle-building exercises. For example, the Miami Heat star does his squats standing on a vibrating platform, which sounds strange, but scientists have found that training this way can boost strength and power. (Low-level frequencies may help the central nervous system activate more muscle cells.) But his staple moves are push-ups and pull-ups, and his favorite cardio workout, other than hoops, is simply riding his bike. And this goes to show that you don’t need the NBA star’s endorsement deals to build marquee muscle. Use the power plan below i. e. the weight-lifting portion of James’s athletic-training regimen for a body that looks and performs like a pro’s.

Begin each session with calisthenics and core moves. Then do the exercises specified for each day as pairs, or supersets, moving from one exercise to the next without rest. Do each superset three times, resting 45 seconds between supersets.

The king’s workout plan blends cutting-edge training techniques with classic muscle-building exercises from the Fitness Editors of Men’s Health

Superset 1
1) Push-up – Do as many reps as you can.
2) Pull-up – Aim for 10 reps.

Superset 2
1) Dumbbell Snatch – Aim for 5 reps with each arm.
2) Single-Arm Cable Row – Do 10 reps with each arm.

Superset 1
1) Dumbbell Squat – Do eight to 12 reps.
2) Swiss-Ball Hip Raise and Leg Curl – Do 12 reps.

Superset 2
1) Dumbbell Step-up – Do 10 reps with each leg.
2) Single-Leg Standing Dumbbell Calf Raise – Do 12 reps with one leg before repeating with the other leg.

Superset 1
1) Dumbbell Incline-Bench Press – Do 10 reps.
2) Lat Pull-down – Do 10 reps.

Superset 2
1) Single-Arm Dumbbell Shoulder Press – Do six to eight before repeating with the other arm.
2) Single-Arm Neutral Grip Dumbbell Row and Rotation – Do 10 reps on each side.

Superset 1
1) Single-Leg Squat – Aim for five reps per leg.
2) Single-Leg Swiss-Ball Leg Curl – Aim for 10 reps with each leg.

Superset 2
1) Dumbbell Side Lunge – Do 10 reps in each direction.
2) Unstable Jump Rope – Skip rope for 45 seconds on a cushiony surface, such as a stretching mat. The instability will help strengthen your ankles.

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