Sep 14, 2019

Last updated on Dec 18, 2019

LeBron James' Training Secrets: A Behind the Scenes Look

Start Incorporating the 4 Fundamentals of LeBron James' Training to Become a Better All-Around Athlete

What does LeBron James' Training routine look like?

How can you train like LeBron James?

Sneak peak into LeBron's 4 Training Secrets:

A total-body cardio machine most people have never heard of
Unconventional functional exercises that build explosive speed
Core stability training that protects against injuries
A post-game recovery protocol worth over $1M a year

Consistently ranked as the best player in the NBA over the last three years and within the top 10 fittest male athletes worldwide (James ranked #2 in 2017¹, ranking just behind soccer superstar Cristiano Ronaldo), it's no wonder everyone's curious to learn how to train like LeBron James. After all, it's LeBron James' training that allows him to consistently dominate the NBA for over a decade.

The answer to how LeBron James, now in his mid-thirties, stays in such impressive shape lies in what he does off the court.

Luckily, he's an avid social media user who occasionally pulls back the curtain on his favorite workouts, equipment, and gear. So we've compiled all his top secrets right here to give you everything you need to train like the King himself.

Cutting-Edge Total Body Cardio Equipment

A big part of what's helped make Mr. James the athlete he is — is his girlfriend.

VersaClimber is her name.

Hey, we're just directly quoting the man himself:

View this post on Instagram

The VersaClimber is a lesser-known piece of workout equipment that gained some buzz as the "LeBron Workout Machine."

It's been popular among athletes and celebrities for years. Peyton Manning, Kyrie Irving, Mike Trout, and even Lady Gaga are all "in the know" when it comes to the VersaClimber and are regular users of the machine.

So what exactly is this giant stationary stair-ladder contraption, you ask, and why do elite athletes like LeBron love it so much?

Simply put, it's a total-body cardio machine that mimics climbing. Jason Walsh, owner of RISE NATION, a VersaClimber-focused studio based in Los Angeles that's heavily frequented by A-list celebrities when they need to get in shape for a movie role, explains what makes it unique:

"You're in a natural position. You're utilizing the upper and lower body together in unison, the way you're supposed to. It's reinforcing proper movement patterns. During training and everyday life, we can get so far from moving the right way. That really screws the body up and leads to weaknesses and injuries."

— Jason Walsh

You basically get all the benefits you'd get from hours on a treadmill or a StairMaster, plus the added benefits of a rowing machine and a rope-pull machine. Because of this, vertical climbers are a smart buy — they're essentially several of the most popular exercise machines combined into one.

So it's easy to understand why the vertical climber is a staple in LeBron James' cardio workouts and central to his overall training routine.

Now, if you're like us, you're probably thinking the VersaClimber sounds perfect. Almost too good to be true. And there has to be a catch.

Well, you're right. The catch is that they cost upwards of $2,000.

Fortunately, there's great news. There's a far less expensive machine that can deliver the same rewards as LeBron James' VersaClimber training.

You can reap all the same benefits at a fraction of the cost by opting for a simpler, yet just as effective, Relife Vertical Climber.

Relife Vertical Climber

The Relife Climber is the best priced vertical climber you can buy. Just like the VersaClimber, it mimics the movements of natural climbing, maximizes fat loss by burning calories at a rapid pace, and delivers a high-impact total-body workout in a fraction of the time.

It's no wonder why it's rated Amazon's Best Choice for a vertical climber and boasts hundreds of positive buyer reviews.

Not to mention, it's surprisingly simple to assemble. Unlike basically every other piece of home gym equipment ever made, safe to say, this one won't make you question your life choices during assembly.

Plus, the Relife Climber is foldable for easy storage. Just slide it under your bed or prop it neatly against a wall once you're done with a workout.

The RELIFE VERTICAL CLIMBER:

Easy to Assemble and Use. Relife even has a video on their Youtube channel guiding you through their simple assembly. Should take you no more than 20 minutes to put together once it arrives!
Durable, easily-adjustable and foldable for easy storage, makes the Relife Climber a simple, yet uniquely powerful, all-in-one machine to build functional strength, boost cardio, and train your legs, abs, chest, arms, and back all at once!

So if you'd rather not spend a kingly sum on a VersaClimber, don't fret — you can still train like the King with a cutting-edge Relife Climber. At a fraction of the price, no less. The Relife Climber is built for a king, yet reasonably priced for the rest of us. It's the smart way to train like a pro athlete, even without access to a pro athlete's budget.

Challenging and Unconventional Functional Training

In one of his workout posts, LeBron James is seen balancing on his knees on a Swiss exercise ball while working his shoulders with a Bodyblade.

View this post on Instagram

Well-known for incorporating challenging and unconventional fitness equipment and techniques, a significant portion of LeBron James' training is dedicated to functional exercises, core strength, and stability. It's specifically this type of training that helps him move with such remarkable speed and explosiveness for a man his size.

Not to mention, it also helps protect him against serious long-term injuries — even well into his mid-thirties.

If you're not familiar with Swiss exercise balls or the Bodyblade, the exercise he's doing might look a little silly. But what you see LeBron doing in the video is genuinely effective for building total-body strength and stability. Especially in his core and shoulders.

And, it's incredibly harder than it looks.

Personal trainer and ABC's Extreme Weight Loss host Chris Powell explains what makes this exercise so valuable:

"This move is designed to focus on proprioception — spacial awareness and deep core stabilization. The center of movement originates in the core, then extends outward to the 'sling systems' (arms and legs) to run, jump, and shoot. LeBron is doing this exercise because it is training his core to react to an unstable environment and fire rapidly — so when he puts himself on the court, he can react quickly to any unstable environment and deliver a peak performance."

— Chris Powell

Bodyblade

The Bodyblade is that rod LeBron's holding — the one that looks like a double-edged sword.

What makes it special is the way it automatically engages muscles rapidly. Literally up to 270 times per minute!

And it hits not just the big, prominent muscles like your delts, but also the smaller muscles and joints, including the rotator cuff tendons. This makes it a highly effective method for protecting yourself from nearly all types of shoulder injuries and rebuilding mobility and functional strength in your shoulders.

Its ridiculously easy to use. All you do is drive the blade back and forth.

Yet, the benefits are substantial:

Increased overall strength, balance and coordination
Improved joint stability, flexibility and wellness
Increased cardiovascular fitness
Stronger, more reactive core
Increased muscle endurance

LeBron James is clearly onto something here. The Bodyblade is a smart, simple, and affordable tool with a remarkable amount to offer.

Stability and Core Training

As for what King James is seated on in his Instagram post?

That's a Swiss exercise ball, of course. A throne for those with superior core stability and mental focus.

It takes real work to balance on the Swiss ball while simultaneously using the Bodyblade.

Or, especially to balance heavy kettlebells at the same! As we see Lebron doing here:

View this post on Instagram

Swiss Exercise Ball

Clearly, the Swiss ball is an essential piece of equipment in LeBron's workouts. Which makes perfect sense — regular training on the Swiss ball builds core strength and stability, and as LeBron himself so succinctly explains:

"Everything starts and ends with the core. No core no nothing!"

— Lebron James

The science backs him up. Physical therapist Dr. Rajpal Brar explains:

"The core works together with the lower back to control movement and it sets the foundation for the rest of your body. There's a saying in the physical therapy world — 'proximal stability for distal mobility'. In other words, a stable base (the low back and core) unlocks better movement of the extremities. Therefore, having a stable foundation is critical."

— Dr. Rajpal Brar²

The Swiss ball is also a key training tool for Mr. Six Pack himself, Cristiano Ronaldo — for the same reasons as LeBron. Namely, it targets the entire core more efficiently, effectively, and safely than your run-of-the-mill floor-based abdominal exercises, as supported by recent studies conducted by sports researchers and published in the Journal of Clinical and Diagnostic Research.³

So it's a smart move to train like the pros and ditch the daily crunches that do nothing but increase your risk of a hernia.

Get yourself a Swiss exercise ball and start actually building your abdominal muscles. It's one of the safest, most effective, and most efficient ways to do it.

Investing in the Best Recovery and Prevention Protocols

Playing back-to-back games regularly while performing at such an elite level is no easy feat. As a result, LeBron treats recovery and injury prevention as a top priority.

In fact, Dr. Brar identifies PREVENTION as the single word that best summarizes LeBron's approach to his health and training.

James keeps his post-game recovery protocol down to a science. Because it's that recovery regimen that allows him to keep clocking some of the highest minute totals of his career.

Normatec Recovery

One key item in his post-game recovery routine is his pair of Normatec MVP Recovery System Boots.

Essentially, Normatec boots work on the same principle as compression tights and sleeves. Except, they use advanced technology to take compression recovery to an entirely different level.

In short, compression is an efficient way to flush out deoxygenated blood, lactic acid, and other waste products that build up after strenuous exercise, thereby allowing oxygenated, nutrient-rich blood to flow back in. This is accomplished by increasing the velocity of blood pumping through the veins and dilating the arteries to allow for greater overall blood flow.

Normatec boots maximize compression recovery like no other device or piece of clothing on the market. Their programmed compression system uses air pressure to mimic muscular contraction and massage the legs to clear out inflammation.

Ever since LeBron James revealed this device as a key part of his post-game recovery routine, many NBA players and athletes — Kevin Durant among them — have picked up a pair to speed up their own recovery.

It's not surprising that other celebrities are following suit, either. Take Drake, who was spotted treating himself to a recovery session courtesy of his Normatec boots after an exhausting concert.

The Takeaway

So there you have it. There's a lot to take away from this in-depth look at how LeBron James trains.

As we always say at Sixpack Snacks: if you want to be the best, you need to train like the best.

Here's a recap of LeBron's Essentials:

Versaclimber (the more affordable alternative: a Relife Vertical Climber)
Bodyblade
Swiss Stability Ball
Normatec MVP Recovery System Boots

Pick up the items you need, and start training like the King.

Sources

This article is for informational purposes. Always consult a qualified coach or medical professional before starting a new training or nutrition program.