The speaker notes that LeBron James’ outstanding athletic achievements are not surprising given his strict and systematic routine. Despite being 38 years old and competing against younger opponents, he continues to excel in his sport and break records. The speaker breaks down James’ weekly workout schedule to provide insight into his fitness regimen. According to the schedule, Mondays are dedicated to training his upper body. His routine starts with incline dumbbell bench presses and wide-grip lat pulldowns, with ten reps per set for three sets. He then moves on to one-arm dumbbell military presses and one-arm dumbbell rows, also with ten reps per set for three sets.
James diversifies his workout regimen by incorporating a variety of exercises, such as high-intensity interval training (HIIT), uphill cycling, and weightlifting. One day of the week, he focuses on plyometric exercises that emphasize speed and force, such as spin fitness classes lasting between 30 minutes to an hour, step climbing, lunges, push-ups, jump squats, push-up hops, and skipping. Another day is dedicated to working on his back, biceps, and trapezius through three sets of ten grip pull-ups, four sets of 12 standing bicep curls with a barbell on each arm, three sets of 15 chin-ups, four sets of 12 barbell bent-over rows, and three sets of ten wide grip pull-ups.
James, an NBA player, uses Thursdays to enhance his endurance by engaging in cardiovascular exercises. He kicks off his workout routine with a 30-minute jump rope session to increase his heart rate. He then proceeds to perform three sets of pull-ups, dumbbell bench presses, and single-arm cable rows, each consisting of eight to ten reps. To conclude the workout, he does three sets of overhead single-arm presses per arm and ten leg curls. On Fridays, James dedicates his attention to leg day where he begins with four sets of seated calf raises, followed by leg presses, back reps, and calisthenics such as weighted jumps, box jumps, jumping lunges, and push-ups. Saturdays are reserved for plyometrics and spin class, while James takes a break on Sundays.
The renowned athlete gives high importance to his pre and post-workout routines in every training session. He also takes a day off for rest and recovery. It’s interesting to know that James spends 30 minutes warming up before commencing any exercise, utilizing either a climbing machine or a treadmill. To wrap up his sessions, he practices yoga for 20 minutes to help in the recovery process after the workout.
LeBron James adheres to a specific dietary regimen that he follows daily. To kickstart his day, he typically consumes a breakfast rich in protein and fruit. This includes egg whites, omelets, smoked salmon, yogurt, gluten-free pancakes, and an assortment of berries. However, on occasions where he doesn’t feel like eating much, he’ll opt for a bagel with peanut butter instead. Come lunch and dinner, James prefers high protein meals with plenty of greenery, such as chicken breast, vegetables, rocket salad, pasta, and olive oil. When it comes to snacking, the basketball superstar has a particular fondness for fruits, especially apples, bananas, and berries. In fact, he even co-owns a fresh juice store in Miami with his wife, Savannah. During halftime, his snack of choice is apple slices topped with almond butter.