Take your game to the next level with this five-day strength, speed, and agility workout
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 andhealthy living through being active, eating healthy, and playing together.
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
Incline 20, resistance 40, 45, 50, 55 for 20 minutes
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.
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.
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.
Click here for a diagramed explanation of this exercise >>>
Duration: Complete 6 times, 3 times in each direction.
Click here for a diagramed explanation of this exercise >>>
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.
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.
Sets: 6
Reps: 6
Steve says: Fully extend through hips, knees, and ankles.
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 |
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 |
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
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
Sets: 3
Reps: 20 seconds
Front Low Jumps
Sets: 3
Reps: 20 seconds
Sets: 3
Reps: 20 seconds
Band Diagonal Hop
Sets: 3
Reps: 20 seconds on both slides
Sets: 3
Reps: 20 seconds on both slides
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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