Kobe Bryant Workout Routine: 666 Workout

Kobe Bryant Workout Routine

The Kobe Bryant workout routine features a hefty mix of track work, basketball skills and weightlifting. His off-season workout has been called the 666 program because he spends 2 hours running, 2 hours on basketball, and 2 hours weightlifting (for a total of 6 hours a day, six times a week, for six months).

As a clutch player, it is obvious that he has a lot left in the tank going into the 4th quarter, even when other players do not. With five championships under his belt as an L.A. Laker, Kobe Bryant knows what he is doing. He even recently impressed his development assistant coach Phil Handy.

kobe bryant workout

¬†During the season, I focus a lot on weight training, obviously building up my strength level as the season progresses. In the off-season, it’s about getting stronger as well, more agile. Also, conditioning plays an important part in that, because you want to make sure you come into the upcoming season in tip-top shape. Then, obviously, you want to get on the basketball floor and work on your skills.

Kobe Bryant’s off season workouts last over 6 hours a day: 2 hours running, 2 hours of shooting and skill conditioning, and 2 hours of weights/cardio. Kobe Bryant’s routine is one of the longest and hardest workouts in the NBA. Kobe starts with a lot of track work before he even steps foot on the basketball court, then transitions into Olympic style weight lifting. Olympic movements are important for athletics like Kobe because they improve your power and explosiveness off the ground. The Olympic lifts help the Kobe Bryant workout routine deliver a higher vertical jump, faster sprinting action, lots of quickness, and speed.

Track Workouts

The Kobe Bryant workout routine incorporates a lot of track work, in order to help Kobe with bursts of speed as he travels down the court. He often does HIIT (High-intensity-interval-training). This is where he sprints for 100-yards, then rests for the next 100-400 yards by walking or jogging.

Basketball Skills

The Kobe Bryan workout routine spends 2 hours a day on basketball skills. When asked how many shots he takes a day, his answer is that he makes (not takes) 700-1000 shots a day.  His shooting drills involve taking shots from 5 designated areas around the court. He makes 10 shots at each location, before moving onto the next one. He usually starts with mid-range shots, before moving back to the three point line. From there, he works on turnaround shots, post-up shots, footwork, pivot jabs, and layups at the end.

Weight Lifting Routine

Kobe Bryant does a mix of traditional and olympic workouts. This is to get the the benefits of traditional lifting-strength and stamina, as well as, the benefits of olympic lifts–explosive movements and high verticals.

Kobe Bryant Monday Routine

  • 2 hours track work
  • 2 hours basketball skills
  • 1 hour cardio
  • 1 hour weightlifting (Upper Body):
  1. Bench press
  2. Lat pull-downs
  3. Incline press
  4. Military press
  5. Bicep curls
  6. Iso Hold Push ups

Kobe Bryant Tuesday Routine

  • 2 hours track work
  • 2 hours basketball skills
  • 1 hour cardio
  • 1 hour weightlifting (Olympic Lifts):
  1. Stiff-Legged Deadlifts
  2. Romanian Deadlifts
  3. Clean Pulls
  4. Lateral dumbbell raises
  5. Bar dips
  6. Tricep press-downs

Kobe Bryant Wednesday Routine

  • 2 hours track work
  • 2 hours basketball skills
  • 1 hour cardio
  • 1 hour weightlifting (Lower Body):
  1. Back squats/Front squats
  2. Leg curls
  3. Leg extensions
  4. Calf raises
  5. Ab crunches

Kobe Bryant Thursday Routine

  • 2 hours track work
  • 2 hours basketball skills
  • 1 hour cardio
  • 1 hour weightlifting (Upper Body):
  1. Bench press
  2. Lat pull-downs
  3. Incline press
  4. Military press
  5. Bicep curls
  6. Iso Hold Push ups

Kobe Bryant Friday Routine

  • 2 hours track work
  • 2 hours basketball skills
  • 1 hour cardio
  • 1 hour weightlifting (Olympic Lifts):
  1. Stiff-Legged Deadlifts
  2. Romanian Deadlifts
  3. Clean Pulls
  4. Lateral dumbbell raises
  5. Bar dips
  6. Tricep press-downs

Kobe Bryant Saturday Routine

  • 2 hours track work
  • 2 hours basketball skills
  • 1 hour cardio
  • 1 hour weightlifting (Lower Body):
  1. Back squats/Front squats
  2. Leg curls
  3. Leg extensions
  4. Calf raises
  5. Ab crunches

Kobe Bryant Workout Routine Descriptions

Below are some descriptions of the exercises used during the Kobe Bryant workout routine. Kobe usually performs three standard sets of each exercise during his routine.

Bench Press

  1. Set your feet firmly under the bench
  2. Squeeze your shoulder blades as you lower the weight down.
  3. Lower the weight until the barbell or dumbbells are and inch from your chest.
  4. Explode the weight upwards and extend the weight until your shoulders are locked out.

Lat Pull-Down

  1. Adjust the thigh pad, so that your knees will not raise during the lift.
  2. Grasp the bar with an overhand grip at slightly wider than shoulder width.
  3. Holding the bar, sit down on the machine. This should take the weight off the thin stack.
  4. Slowly pull the bar down to your upper chest.
  5. Continue looking up, and move the bar down to the V in your neck.
  6. Stop when the bar is an inch from touching your chest.
  7. When finished, slowly stand up and allow the weight stack to return.

Incline Bench Press

  1. Rest on the incline bench with your feet on the ground, make sure you don’t move your feet during workout.
  2. Lower the dumbbell or barbell down to the top of your chest without actually hitting your chest.
  3. Press dumbbells or barbells back up with elbows to sides until your arms are extended.
  4. Dumbbell or barbells should follow a slight arch pattern, between your chest and upward towards your shoulders.

Military Press

  1. Stand facing the dumbbells, or barbell with your feet shoulder width apart (or sit in a chair for seated military press).
  2. Pick up the weight and move it just above your collarbone.
  3. While keeping your back upright, slowly raise the bar up until you lock your elbows out.
  4. Inhale and lower the weight down to just above your collarbone.
  5. Exhale and lift back up to elbows locked out position.
  6. Repeat for the recommended amount of reps.
  7. If you have bad knees, try the seated version with dumbbells.

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4 COMMENTS

  1. Wow! This is by far the craziest workout I have ever seen. Think how tired Kobe Bryant must be after every workout…well I guess maybe he’s used to it, even if he is getting older.

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