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Kobe Bryant’s Workout To Pop Up And Vertical Jump Revealed!

Kobe Bryant is probably one of the top ten basketball players to ever walk the court. His unmatched ability to drive to the bucket or stand up and take devastating jump shots makes him one of the most dangerous players in the NBA today. His exercise routine is rigorous and keeps him in top physical condition. It is a unique routine designed to add muscle, while maintaining your physical speed and quickness.


Kobe spends a lot of time improving his cardio. They vary their runs from slower, long-distance training (3-5 miles) to high-intensity interval training (HIIT), which generally consists of short, fast sprints.

On HIIT days, workouts are usually something like 4×400 meter sprints with 2 minutes of rest between efforts. Sprints of 10×15 meters to work on explosiveness. Then do 2 x 200 meters, again with a 2 minute rest between attempts. These distances range from 400 to 1200 meters. The most important part of the routine is to maintain variety so that the body does not get used to a set of stimuli.


Day 1 and 4: Bench press, lateral push-ups, incline press, military press, sit-ups.

Day 2 and 5: Dumbbell side raises, barbell curls, tricep curls, bicep curls, sit-ups.

Day 3 and 6: Back squats, front squats, leg curls, leg extensions, calf raises, power cleanses.

Kobe is a famous gym rat, but his training is geared toward building muscle that is useful for basketball. That’s why he squats, raises his calves, and most importantly, performs powerful cleanses, generating explosiveness for sprinting and jumping. The remainder of his training is designed to improve his size and strength, allowing him to cut towards the basket or throw himself at other players.

It is important to note that Kobe takes one day off a week to rest and recharge. Rest is a key component of an effective weight lifting routine. It allows your muscles to recover and gives them a chance to truly relax, ultimately reducing the chance of injury.


A solid diet is key to building a stronger body. Not only do you need to eat a lot of calories to build muscle, you need to consume between 1 and 1.5 grams of protein per pound of your body weight. Protein can be found anywhere, but it’s especially abundant in chicken, tuna, red meat, and nuts. Every pound of muscle you add to your body represents approximately 3,500 calories. Consume 500 calories per day over your body’s normal intake and you can add a pound of muscle each week!

If you’re serious about building a body like Kobe Bryant’s, diet and exercise will only get you halfway there. Supplements like nitric oxide will help you increase blood flow to your muscles. It will give your muscles exactly what they need to grow bigger, stronger and more powerful with each workout. It will improve your recovery time and give your energy and metabolism a boost.

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