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(upbeat music) - Hi guys, Mike Mancias here. I started training for LeBron James for the past 16 years. Today we're at Vitru Gym in Los Angeles and I wanna take you guys through a quick demonstration on some of the exercises that we use with LeBron James. (upbeat music) A big part of basketball is obviously changing direction and lower body strength training. Johnny here is gonna demonstrate a multi-planar lunge. All that means is we're going forward, we're going side. And we're going at an angle. (upbeat music) So this is a clock. This is 12 o'clock, this is two o'clock and this is three o'clock. For foot placement you always wanna say at 12, two and three. And same thing on the opposite side. Again, you're at 12, you're a 10 and you at nine. (upbeat music) One of the machines that I love to use in the gym is called the VersaClimber. It's challenging but it provides a great total body warmup and cardiovascular conditioning. Or we do three sets of 30 seconds each with about 15 to 20 seconds rest in between each set. All right, so John is now gonna demonstrate how to properly execute a VersaClimber technique. (machine rattling) So some of the benefits of the VersaClimber include not only cardiovascular conditioning but lower body toning and strength training along with core stability and upper body mobility and strength as well. All right guys, so for our next upper body and actually total body movement here. One of my favorites again is called the landmine rotational press. With this we start with a nice wide base, nice white stance really engaging the glutes, engaging the core. You load up, with in this case his left hand, left arm. Then we were up and rotate and finish off with our right. So it's a great lower body exercise, transferring the weight up and up into the upper body. Nice. You know part of LeBron's game is playing above the rim and transfer energy from the ground up, up into the rim and just exactly what that exercise is doing. All right guys so for a core exercise we'd like to do a traditional chop. You usually will do this on a pulling machine. Feet a little wider than shoulder width, good strong base in the glutes. Your weight gets transferred towards the back. Most of the pulling motion is done with the opposite arm, eyes up on the target and you're gonna just kind of chop and transfer energy down. Now again, most of your weight should not be in front of your knee or your foot but most of the transferred back on that glute. So you should be sitting down to that glute along with that chop. All right so we went over a lot today but just remember some of the simplest routines and exercises are probably the ones that are most beneficial for you. As long as you focused on your intensity, you focus on your movement and that's when you see some results. (upbeat music) - What's up guys, I'm Paul Fabritz from PJF Performance. Over the last four years my job has been getting James Harden ready in the off season. So he plays 82 plus games every year. We gotta keep him durable, resilient and healthy. But he's also competing for the MVP this year so it's not just about health. It's also about explosiveness, it's about his movements on the court. So I'm gonna take you through a typical workout. Let's do it. So this is our eurostep stability. It's so important to have that ability to not only eurostep and create separation, create distance. But we gotta be able to stabilize otherwise we can't be on balance to finish the layup. All right, so now we have our weighted jumps. So we can do this with a trap bar or if you don't have a trap bar we can all always just hold a dumbbell between our legs. There's a lot of different ways that we can add weight. This is a just jump mat. I'm calculating his vertical. I don't give him the amount of reps. I just say you go and as soon as he drops off by more than 10%, we stop the set. The world has been doing this wrong forever. High rep jump training is not where it's at. It's all about explosive quality reps. Okay so weighted jumps. So what we're gonna do is set up in our deadlift positions or knees or right over the toes. His hips are back. His back is nice and flat. Now from this position he's jumping as high as he possibly can and then he's gonna hit that landing. So get up, Cool, good. (trap bar falling) We're calculating his vertical. That was 13.2. (trap bar falling) Cool. That's 16 inches. Good, he's going up. We keep going (trap bar falling) 16 inches, good. Let's see what you can get on this one. Keep working rep. (trap bar falling) Down to 14, we stopped the set. (upbeat music) Okay, so we're gonna go into an inverted row. So we're gonna use rings but you could use a barbell if you would like to. So we're gonna elevate his feet to make it a little bit more difficult and get his body completely flat. We do not want the hips to sag. I gotta have him squeeze his glute so he stays flat all the way through and then we just go into a row. So he's pulling his chest all the way up towards those rings. So he's thinking about pulling from the torso and what that does is we actually train those lats. We train the rhomboids, those muscles in between our shoulder blades. Back muscles are so important for our overall performance and our strength on the court. This is one of the best ways to build biceps, probably even better than bicep curls. You always gotta have some sort of inverted row in your program. All right guys thanks for tuning into our workout, whether it's James Harden or just you trying to get to the next level and be the best version of you. We gotta work hard. We gotta work smart, we gotta work consistently. Take care of your nutrition, take care of your sleep. You're gonna see some good results. Peace. (upbeat music) - My name is Carl Bergstrom, performance coach with the Golden State Warriors. So today we're gonna do a general strength program where we're gonna hit posterior chain, a little bit of core and some upper body. So this is how you train like a Warrior. So here we're gonna do a three-way sequence with Kyle. He's got a band around his knees. We're gonna do a little bit of functional activation. Try to get the glutes going and get everything ready to move some weight. First one he's gonna do is a lateral step. He's gonna do five at sides. He's gonna push into the direction he wants to go. Go five. And then he's gonna go right into a rotational step which is the same pattern. One thing that Kyle does really well is he doesn't let this knee buckle. This knee stays set as the rotation... And he still pushes everywhere he wants to go and the last one is straight back, so it's a step back. Good. And again, as the transfers back he's keeping his weight equally distributed. You'll feel the glutes kind of light up. This is a half kneeling, landmine press. Kyle's on one knee, his back hip is nice and extended. He's gonna bring the weight up to his opposite shoulder right here. At no point is he gonna sway back. He's gonna keep his weight forward, he's going to press straight up, back down, (upbeat music) back up, back down. There's a tendency to wanna bring your ribs up. Don't allow that to happen. Have full control of your body as the weight comes up and down. So aside from general strength and torso control, this is great for basketball 'Cause we're working on having strength in the overhead position which is really common in our sport. So next we have the trap bar dead lift. So Kyle is gonna get set again. He's in a nice position, he's balanced. He's gonna hinge, he's gonna get into his grip. So before he pulls this up, he's making sure he's in a point of tension. So he gets his core set. He gets a good grip. He screws in the arms and he pushes into the floor. Up and he comes back down. He has control the whole time (deadlift falling) Pushes into the floor. And let's go one more, (deadlift bar falling) push into the floor. Good. (deadlift bar falling) Yeah, so this is a very common exercise and the reps are gonna really vary on how much load you're using and how familiar you are with the exercise. (upbeat music)

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