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.

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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

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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.

DAY 2: Evan Fournier
Speed and Agility Workout

WORKOUT INSTRUCTIONS

Steve says: Participate in these drills at 100% effort except the 6’s in which you should pace yourself so that you don’t go anaerobic too soon. For example, if you're trying to hit 36 seconds, we're looking to do an up and back in 12 seconds.  If we're looking to do 33-second 6’s, we're looking to do an up and back in 11 seconds.  All speed and agility drills should be completed on a basketball court.

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THE WORKOUT

6’s
Sets: 6
Steve says: Each 6 should be completed in 33 seconds for guards, and 36 seconds for bigs with a 66-second rest for guards and a 72-second rest for bigs. Run the length of the court three times. Each direction counts as one. 

Star Drill
Duration: Complete 6 times, 3 times in each direction.
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Full-court sprints laying the ball up  
Duration: 6 sprints total
Steve says: Cones will be placed for correct stride out on the first three steps.

Triple Extensions Max Jumps
Sets: 6
Reps: 6
Steve says: Fully extend through hips, knees, and ankles.

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DAY 3: Nate Robinson
PULL WORKOUT

WORKOUT INSTRUCTIONS

Increase weight to match repetition scheme making sure form is always perfect.

 

Exercise Reps

Sets

Speed Rest time Demo
Swiss Ball Superman 12, 10, 8 3 Normal 30 seconds between exercises, 60 seconds between sets  

SUPERSET

Crunch on Swiss ball with Plate (*scale accordingly)

12, 10, 8 3 Normal 30 seconds between exercises, 60 seconds between sets Place a medicine ball between legs. Hold plate overhead.
Cross-Core 180 Plank with Twist 12, 10, 8 3 Normal 30 seconds between exercises, 60 seconds between set Pull up toward the machine, twist left then right and back down.
Standing Low Cable Pulls 12, 10, 8 3 Normal 30 seconds between exercises, 60 seconds between sets  

SUPERSET

One-arm Lunge Cable Pulls

12, 10, 8 3 Fast 30 seconds between exercises, 60 seconds between sets  
Dumbbell Row Roll 12, 10, 8 3 Normal 30 seconds between exercises, 60 seconds between sets Start in an athletic position. After each rep, roll dumbbell on the floor to the alternate hand for the next rep.
Kettlebell Row Split Squat 12, 10, 8 3 Fast 30 seconds between exercises, 60 seconds between sets Use 2 kettlebells. Pull with left hand then jump. Pull with right hand then jump. Alternate.
Dumbbell Power Shrugs 12, 10, 8 3 Normal 30 seconds between exercises, 60 seconds between sets  
Cable Power Shrugs 12, 10, 8 3 Fast 30 seconds between exercises, 60 seconds between sets  
Reverse Dumbbell Flyes 12, 10, 8 3 Normal 30 seconds between exercises, 60 seconds between sets  

SUPERSET

Triple Angle Post Delt Band Flies

12, 10, 8 3 Normal 30 seconds between exercises, 60 seconds between sets Nate Robinson demo
Standing Lat Pulldown with Bands on Ankles 12, 10, 8 3 Normal 30 seconds between exercises, 60 seconds between sets  

SUPERSET

Bicep Z-bar Curl on Pad

12, 10, 8 3 Normal 30 seconds between exercises, 60 seconds between sets  

SUPERSET

Dumbbell Hammer Curls with Squat

12, 10, 8 3 Normal 30 seconds between exercises, 60 seconds between sets  


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DAY 4: Danilo Gallinari
Power Leg Day

WORKOUT INSTRUCTIONS

Increase weight to match repetition scheme making sure form is always perfect.

THE WORKOUT

 

Exercise Reps

Sets

Speed Rest time Demo
Leg Press 15, 12, 10, 8 4 Normal 30 seconds between exercises, 60 seconds between sets  

Dumbbell Squats

15,12, 10, 8 4 Normal 30 seconds between exercises, 60 seconds between sets  

SUPERSET

Horizontal Leg Press

12, 10, 8 3

Slow

(6 secs down, 2 secs up)

30 seconds between exercises, 60 seconds between set  
Drop Back Squats off Incline Board 12, 10, 8 3 Normal 30 seconds between exercises, 60 seconds between sets  
Squats with Cross-Core 180 12, 10, 8 3 Normal 30 seconds between exercises, 60 seconds between sets Slight rotation left then right the stand

Off-set Squats with Cross-Core 180 

12, 12, 12 3 Normal 30 seconds between exercises, 60 seconds between sets Slight rotation left then right then stand
Single Leg Extension 12, 10, 8 3 Normal 30 seconds between exercises, 60 seconds between sets  
Single Leg Standing Curl 12, 10, 8 3 Normal 30 seconds between exercises, 60 seconds between sets  
Single Leg Seated Curl 12, 10, 8 3 Normal 30 seconds between exercises, 60 seconds between sets  
Smith Pelvic Thrusts 12, 10, 8 3 Normal 30 seconds between exercises, 60 seconds between sets  
Wide Band Slides 10, 10, 10 3 Normal 30 seconds between exercises, 60 seconds between sets  

SUPERSET

Glute Bands

10, 10, 10 3 Normal 30 seconds between exercises, 60 seconds between sets Danilo Gallinari demo
In to Out Forward Walk with Resistance Bands 10,10, 10 3 Normal 30 seconds between exercises, 60 seconds between sets  

SUPERSET

In to Out Backward Walk with Resistance Bands

12, 10, 8 3 Normal 30 seconds between exercises, 60 seconds between sets  

Single Leg Calf Raises

10, 10, 10 3

Slow

(6 secs down, 2 secs up)

30 seconds between exercises, 60 seconds between sets  
Single Leg Dorsi Flexors 30, 30, 30 3 Fast 30 seconds between exercises, 60 seconds between sets Danilo Gallinari demo
Standing Ab Crunches 20, 20, 20 3 Normal 30 seconds between exercises, 60 seconds between sets  

SUPERSET

Standing Ab Side Crunches

20, 20, 20 3 Normal 30 seconds between exercises, 60 seconds between sets  
ViPR Throws 8, 8, 8 3 Fast 30 seconds between exercises, 60 seconds between sets Snatch from ground to overhead then slam back to the ground
Med Ball Squat Press 8, 8, 8 3 Fast 30 seconds between exercises, 60 seconds between sets  

 

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DAY 5: Wilson Chandler
Sprint Work, Fast Feet, and Full-Body Workout

WORKOUT INSTRUCTIONS

Increase weight to match repetition scheme making sure form is always perfect.

SPRINT WORK

Treadmill 1% incline
6 mph 1 minute on, 1 minute off for 2 sets
7 mph 1 minute on, 1 minute off for 2 sets
8 mph 1 minute on, 1 minute off for 2 sets
9 mph 1 minute on, 1 minute off for 2 sets
10 mph 1 minute on, 1 minute off for 2 sets
11 mph 30 seconds on, 1 minute off for 2 sets
12 mph 30 seconds on, 1 minute off for 2 sets

WARNING: Go at a speed that you feel safe. Make sure to get up high on the treadmill and stay comfortable.

FAST FEET

Perform with maximum effort. Use 12-inch plyo box.

Up and Overs 
Sets: 3 
Reps: 20 seconds

Front Low Jumps 
Sets: 3 
Reps: 20 seconds

Band Diagonal Hop
Sets: 3
Reps: 20 seconds on both slides

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FULL-BODY WORKOUT

Exercise Reps

Sets

Speed Rest time Demo
Front Stability with Leg Raise on Bosu Ball 30 secs each leg 3 Normal 30 seconds between exercises, 60 seconds between sets Start in a half-pushup position, raise left leg then right. 30 seconds each.

Side Plank on Bosu Ball

30 secs 3 Normal 30 seconds between exercises, 60 seconds between sets  

Band Twist Press

10, 10, 10 3

Normal 

30 seconds between exercises, 60 seconds between set Twist left and press from twist position. Twist right and then press.
Seated Lat Pulldown 12, 10, 8 3 Normal 30 seconds between exercises, 60 seconds between sets  

SUPERSET

Seated Row

12, 10, 8 3 Normal 30 seconds between exercises, 60 seconds between sets  

Dumbbell Shrugs

12, 10, 8 3 Normal 30 seconds between exercises, 60 seconds between sets  
Cross-Core 180 Pushup 12, 12, 12 3 Normal 30 seconds between exercises, 60 seconds between sets From down position, rotate right then left then up.

SUPERSET

Band Hip Incline Press

12, 10, 8 3 Normal 30 seconds between exercises, 60 seconds between sets Wilson Chandler demo

SUPERSET

Incline Alt. Dumbbell Press

12, 10, 8 3 Normal 30 seconds between exercises, 60 seconds between sets Start on knees with band around hips. Drive through hips into press.
Lunge Position Pull, Triceps extension 12, 10, 8 3 Normal 30 seconds between exercises, 60 seconds between sets Wilson Chandler demo
Single-arm Biceps Curl (stay in lunge position) 10, 10, 10 3 Normal 30 seconds between exercises, 60 seconds between sets  

Bulgarian Split Squat

12, 10, 8 3 Normal 30 seconds between exercises, 60 seconds between sets  
Romanian Deadlift 12, 10, 8 3 Normal 30 seconds between exercises, 60 seconds between sets  

Single Leg Calf Raises

10, 10, 10 3 Normal 30 seconds between exercises, 60 seconds between sets  

Single Leg Calf Raises

10, 10, 10 3

Slow

(6 sec

30 seconds between exercises, 60 seconds between sets  

SUPERSET

Dorsey Toe Taps

 

40, 40, 40

3 Fast 30 seconds between exercises, 60 seconds between sets Start in an athletic position, leaning forward onto your toes. Alternate feet by tapping toes on the floor.

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