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Sports


LEBRON JAMES EXPLAINS HIS TRAINING APPROACH HEADING INTO SEASON 20

By Molly Ritterbeck | October 13, 2022

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The four-time champ shares his take on strength training, time-efficiency and
being vulnerable.

LeBron James has seen it all—especially when it comes to training. For more than
20 years, the basketball superstar has trained in countless gyms, tested
different workout methods, tried various exercise machines, and watched fitness
fads come and go. 

“I’ll literally try anything if it’s going to improve me, improve my body,
improve my game, improve my lifestyle,” he said. “That’s just how crazy I am
about it.” 

Over the years, those efforts have garnered plenty of headlines and media
coverage, as fans and competitors try to unlock the secrets to one of the
world’s greatest athletes. But James knows that the real keys to success are
more fundamental than fitness trends.

Part of that commitment is working with longtime trainer Mike Mancias, a
partnership that has helped James remain as one of the most durable players in
any sport over the last two decades. 

“When it comes to me and Mike, he works with me; I work with him. He knows what
I need; I know what he wants,” James said. “We’ve been doing this for so long
that it becomes second nature, and he’s another efficient guy. He’s straight to
it. Let’s get in. Let’s get our work and—boom—let’s get out.”

It’s that efficiency that keeps James at the top of his game, even at age 37 and
heading into his 20th professional season. As part of his partnership with
Tonal, James sat down for an exclusive interview to talk about his approach to
the upcoming season and the key components of his training—including how he
treats strength training like a lifestyle, how he jams to Frank Sinatra during
workouts, and how he recovers with a Sunday full of football.


ON APPROACHING YEAR 20:

Every season presents a new and unique challenge for the four-time champion, but
James’ workout routine, his preparation, and his mindset remain consistent—they
have just evolved. By now, it’s all built into his player-DNA, molded by years
of experience. 

“I think 2023 LeBron compared to 2003 LeBron [are different] in the sense of
just experience,” James said. “He’s just experienced more. He’s seen more. He’s
learned more, and he’s also continued to be coachable. When you’re coachable,
you allow yourself to be vulnerable. You allow yourself to open up to new things
that you might not have done in the past.” 

James may be open to new things or new ways to train, but building endurance has
always been a major part of his game. The former league MVP currently sits third
all-time with 52,138 total minutes played.

He is No. 14 on the all-time list for regular season games and has played in
more playoff games (266) than any other player in league history. His focus
remains being in the best shape of anyone on the basketball court. 

“The one thing that I’m doing right now is continuing to work on my
conditioning, where I can play as many consecutive minutes [as possible] out on
the floor and not get tired or if I get tired, being able to get my second wind
faster than my competition,” James said.


ON STRENGTH TRAINING: 

Keeping his heart rate elevated is just one of the ways that James focuses on
maintaining his endurance. Strength training is just as important, and it’s as
built into his life as any other task. 

“It’s like waking up. It’s like brushing your teeth. It’s like not leaving your
phone when you leave the house,” James said. ”It’s been a long time since I’ve
woken up, and I didn’t think about doing something as far as strength training
or figuring out a way I can improve my body when it comes to just being as great
as I can be.” 

That relentless pursuit of improvement is what’s helped James continually evolve
his approach to training over the years. Whether he’s working out on his own,
with his team, or with Mancias, James explains that at this stage, he needs to
be smart and productive to get the most out of his workouts. 

“You know, I have three kids. That takes a lot of my time. So when it comes to
training, I want to get my work done,” James said. ”I want to get the most out
of it, and I want to be very efficient.” 

Tonal gives him exactly that kind of workout productivity. “The efficiency of
Tonal is second to none when it comes to strength training,” he said. “[It’s]
easy in a sense that everything is literally right there. You don’t have to move
all across the room to different machines or racking weights—everything is
literally right in front of you at an arm’s length.”

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THE LEBRON JAMES WORKOUT ROUTINE

When asked how he incorporates Tonal into his training regimen, James explained
how the trainer clears any potential barriers. Even with all the access he has
to exercise equipment, it’s difficult to match the convenience of Tonal, where
Mancias programs custom workouts directly into the trainer. And even those
sessions are centered on maximizing efficiency. 

Below, Mancias shared a straight-forward, total-body workout inspired by
LeBron’s real workouts and focused on hitting your upper and lower body in less
than 25 minutes. 

“We’re looking for efficiency in time, load, and stress so that he can continue
to stay healthy,” explained Troy Taylor, Director of the Tonal Strength
Institute. “The focus is on doing the basics well.”

Here is LeBron James’ workout routine on Tonal:


ON MOTIVATION: 

Finding external motivation to workout is helpful for many, but when asked what
drives him to stay focused and put in the work, James responded
matter-of-factly: “myself.”

“I’m the first one to get up in my household,” he said. “I put in the work. I
challenge myself. I’m on myself every day to be the greatest I can be and reach
heights that even I didn’t believe.”

But if the motivation starts from within, James was quick to clarify that it
doesn’t stop there.

“When I leave the house, I’m representing my kids, my wife, my mom, my friends,
my city, the kids in my I PROMISE program,” he said, adding that it’s a
responsibility he takes very seriously. “I just don’t want to let them down.
Even when I lose a game, I still don’t want to fail them.” 

Music also helps James get in the zone. While he loves a lot of different genres
and artists, he said he listens to hip hop during workouts because the “cadence
that a lot of hip-hop artists use when they’re making music, it just puts me in
a rhythm of the training that I’m doing.” 

And when Mancias is there, James adds that they like to occasionally slow it
down. “Mike will throw on some Frank Sinatra, and we will get down with the Rat
Pack,” he said. 


ON ACHIEVING GOALS: 

When it comes to good advice on overcoming your challenges, James said he’s
found that there’s no better teacher than experience. “Everyone has to
experience things to learn from [them]. There’s no teacher or book when it comes
to preparing yourself for whatever obstacle you want to take—only experience,”
he said. “When you experience things, you learn the course you want to take the
next time or [what] you should have done differently.” 

When pursuing your own goals, he acknowledged that it’s important to remember
that everybody’s journey is different, and the most important thing to do on
your own journey—whether that be strength training or simply navigating life—is
to stay the course. “Just stick with it,” he said. “No matter if it makes you
turn in a direction that’s off course. You can always get back on track if you
just stick with it.”

Learn More

--------------------------------------------------------------------------------


READ MORE

The Most Common Questions About Tonal, Answered
LeBron James’ Evolution Continues into Season 20
How Dynamic Weight Modes Will Transform Your Training
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