we all know that most NBA players have the best physiques not only in sports but in the world and in the NBA you'll see all kind of physiques you'll see players who are lean jack shredded stocky there are even some players that have dad bods you'll see a little bit of everything out there on the court in the NBA but one thing we all do know is that NBA players are in tip-top shape and here's the crazy thing what if I told you that you can build an NBA player physique without being 6'8 or having a million-dollar personal trainer let's get into it part one the NBA body blueprint nba physiques are a mix of low body fat defined muscle explosive strength and next level conditioning nba players don't train for looks they train for performance and one of the main reasons that NBA players look summerbody ready is because they're always running and always working out part two NBA level training first up we got strength nba players lift five to eight times a week and when I say lift they're not just in the weight room for 10 20 minutes lifting 10 pound dumbbells they're doing heavy lifts so don't just go in the weight room and think you can hang around for like 20 minutes and get something out of it some good exercises for you to do are squats deadlifts push-ups pull-ups all that type of stuff and a tip you should do to build muscle is lift 75 to 85% of your one rep max moving on to explosive training and this is training like plyometric which is like box jumps sprints agility drills stuff like that and NBA players do this at least three times a week next up is conditioning this one's an easy one if you're a real hooper because nine times out of 10 you're going to be sprinting when you're either in practice playing pickup or at your games but outside of that you can do like hit workouts basketball drills and cardio so you won't get fat and so you can keep your lungs healthy and let me make this clear i'm not saying to go in the gym and do a thousand squats because you want a 40-inch vertical nba players train with a purpose and a lot of the stuff they do mimics what they do on the court and to all my subscribers I have a 9week college basketball workout plan and if you would like a copy of it just comment down below your email and I'll send it to you but if you want to make your own workout I suggest you make one based off the word apple a stands for abs and some good ab exercises are sit-ups crunches planks v-ups and leg raises moving on to P and P stands for push and when I say push I'm talking about stuff like bench press push-ups and dips next up we have P which is pull and when I say pull I'm talking about exercises like rows pull-ups pull downs and deadlifts moving on to L legs legs is more common sense you should do exercises like squats lunges calf raises and leg curls last but not least we have E which stands for explosiveness and you can do exercises like box jumps sprints and power cleans moving on to part three the NBA diet playbook if you didn't know abs aren't just made in the gym they're also made in the kitchen nba players eat to fuel not just to cut and a lot of people think you'll lose weight by not eating that's not true and you can mess up your health by not eating so I wouldn't recommend that here's what your meal should look like high protein stuff like chicken turkey eggs and protein shakes clean carbs stuff like brown rice sweet potatoes and fruit healthy fats stuff like avocado olive oil and nuts and I'm sure you already know this but you should try your very best to cut out sugar that means no soda even no juice the only thing you really should be drinking is water i recommend that you try to stay in a slight calorie deficit so you can burn fat but don't starve yourself because if you do you'll lose muscle to find out how many calories you should be eating I recommend using the calorie calculator on the calculator.net website i will leave the link in the description for you so you'll be able to use it when you're filling out and putting in your information make sure you're 100% honest because if you're not you're not going to get the results you want i also use My Fitness Pal app so I can keep track of the calories I eat throughout the day part four recovery recovery is where the magic happens and NBA players take this very seriously now we're not going to spend a million dollars like LeBron James on recovery treatment but we still can take care of our body because if you don't take care of your body your basketball career will be cut short i recommend you try and get 8 hours of sleep because that's when your muscles grow i also recommend that you get massages and this doesn't have to be a super expensive massage just something to loosen up the tension in your muscles and take out all those knots and something you probably want to invest in is a foam roller i'm sure you've seen one but those actually help a lot and the last thing I recommend you do is stretch and don't rush through it take your time and actually stretch because when you stretch you have a better chance of preventing injuries i want you to remember this if you're not recovering you're not growing part five your NBA body plan here's your weekly schedule to start looking and moving like an NBA basketball player day one do shoulders and core day two do arms speed and plyometrics day three do chest and mobility day four do back conditioning and core day five do legs day six is your recovery so you can do like yoga you can stretch or you can do a foam rolling session for a little day seven you're off or you can do like a light shooting or a light cardio session part six consistency nba bodies are built off of consistency not hacks so don't just think you're going to lift for a week and then you're going to have the NBA dream body it doesn't work like that consistency is key you can't be lazy you can't be slacking off and you can't be skipping these workouts because NBA players when they don't feel like working out they still do and trust me you're going to have those days when you really want to skip a workout or you'll be like "I'll just do both workouts tomorrow." Don't do that something I always tell my players is that you can rest when you're dead not now so if you really want that NBA body physique you'll be willing to put in the work even when you're tired getting that NBA body isn't going to happen overnight it's truly a grind so train like a pro eat like a pro and recover like a pro and watch how your body transform well that's it for today's video i hope you guys enjoyed it make sure you like comment and subscribe also comment down if you guys have any video recommendations for me to do i'll catch y'all next time peace