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Train Like an NBA Star

Take your game to the next level with this five-day strength, speed, and agility workout

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Steve Hess has been working to make people stronger and faster since he was 18 years old, riding his bicycle from house to house with dumbbells in a backpack. The South African native decided then that he wanted to be a trainer and now he’s been the Denver Nuggets’ head strength and conditioning coach for 12 years.

“My goal is to make my guys bulletproof,” says Hess, who is the co-owner of FORZA fitness and performance center and one of 12 trainers worldwide who sits on the Under Armour training council. “I want them to be able to withstand anything. What happens when you build a guy to be bulletproof is you address every muscle from every angle. If you’re strong and solid in everything you do, then you’ve taken a step toward being bulletproof.”

So Hess, has teamed up with Men’s Fitness and the NBA for NBA FIT Team to do the same for you with this total-body functional workout founded in the basic components of basketball: running, jumping, and changing direction.

NBA FIT is the NBA’s comprehensive health and wellness program that encourages physical activity and healthy living through being active, eating healthy, and playing together.

10 Ways to Train Like a Legend >>>

DAY 1: Kenneth Faried
Non-Impacting Interval Training and Push Workout

WORKOUT INSTRUCTIONS

Steve says: Do at least 10 minutes of active preparation done with co-contractions. Increase weight to match the repetition scheme making sure form is always perfect. 

INTERVAL TRAINING WORKOUT

20 minutes on the Cybex Arc Trainer, 4 minutes at a rated perceived exertion (RPE) of 6 out of 10, 1 minute RPE of 8 or 9. Do a total of 4 rotations.

Example workout:

Incline 15, resistance 35 for 4 minutes
Incline 20, resistance 40, 45, 50, 55 for 20 minutes

Trainer Q&A: What Is High-Intensity Interval Training >>>

PUSH WORKOUT

Exercise Reps Sets Speed Rest Demo
Rip Core FX Twist Press 10,10,10 3 Normal 30 seconds between exercises, 60 seconds between sets Kenneth Faried demo
Rip Core Squat Press 10, 10, 10 3 Normal 30 seconds between exercises, 60 seconds between sets Kenneth Faried demo
Alt. Dumbbell Press 12, 10, 8 3 Normal 30 seconds between exercises, 60 seconds between sets  
Smith Plyo Press 12, 10, 8 3 Fast 30 seconds between exercises, 60 seconds between sets. Kenneth Faried demo
Cable Flyes on Bosu 12, 10, 8 3 Normal 30 seconds between exercises, 60 seconds between sets  
Dumbbell Push Press 12, 10, 8 3 Normal 30 seconds between exercises, 60 seconds between sets  
Bosu Lateral Front Raise 12, 10, 8 3 Normal 30 seconds between exercises, 60 seconds between sets  
Power Squat Rope Slams 12, 10, 8 3 Fast 30 seconds between exercises, 60 seconds between sets Nate Robinson demo
Power Lunge Rope Slams 12, 10, 8 3 Fast 30 seconds between exercises, 60 seconds between sets Nate Robinson demo
Low Med Ball Twist Toss 12, 10, 8 3 Fast 30 seconds between exercises, 60 seconds between sets

From the floor, twist med ball to one side, then throw against the wall. Repeat.

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