How Many Hours A Day Did Kobe Train

Kobe Bryant, one of the greatest basketball players of all time, was known for his incredible work ethic and dedication to his craft. But just how many hours a day did he train? The answer may surprise you.

Kobe Bryant’s intense training regimen has been the subject of much speculation and awe. As a player who achieved unparalleled success and won numerous championships, fans and aspiring athletes alike have wondered just how much time he spent honing his skills.

To truly understand the dedication and commitment that Kobe Bryant had towards his training, it is essential to delve into the number of hours he spent on the court and in the gym every day.

His legendary work ethic serves as an inspiration for athletes across all sports, highlighting the importance of consistent and focused practice. So, let’s explore just how many hours a day Kobe Bryant devoted to training and the impact it had on his remarkable career.

Kobe Bryant Stats

Kobe Bryant, the former American basketball player, is well-known for his successful career and popularity. Standing at 6’6″ (198cm) and weighing around 212 pounds (96 kgs), Bryant was a towering figure on the basketball court.

This height and weight combination prompted him to focus on building mass and strength while also maintaining his endurance.

He was drafted into the NBA directly from high school, making him one of the few players to achieve this feat. Throughout his career, Bryant focused on increasing stamina and strength through weight training during his off-season.

How Many Hours A Day Did Kobe Train During His Career

Bryant followed a unique training routine known as the 666 workouts. This routine involved training for 6 days a week, 6 hours a day, and 6 months a year. It included basketball skills, weightlifting, and track work to enhance his performance on the court. To achieve muscle hypertrophy, Bryant performed exercises in the range of 8-12 reps per set.

The six-hour training session was split into three blocks, with the first two dedicated to basketball skill training. This included practicing shooting, dribbling, and mastering various techniques specific to the sport. The following two blocks were spent in the gym, where Bryant focused on weightlifting exercises and outdoor cardio sessions.

Bryant was a fan of Olympic-styled weightlifting, which involved various exercises to build strength, speed, muscle, and endurance. Some of the weightlifting exercises he favored included power cleans, deadlifts, Romanian deadlifts, and back squats. These compound exercises targeted multiple muscle groups simultaneously, enhancing overall athletic performance.

Cardiovascular training was another crucial aspect of Bryant’s workout routine. He incorporated jogging and high-intensity sprints to improve his endurance and cardiovascular fitness. This rigorous combination of basketball skill training, weightlifting, and cardio workouts enabled Bryant to maintain peak physical condition throughout his career.

Insights From Kobe Bryant

In an interview with Men’s Fitness magazine, Kobe emphasized the importance of pushing oneself to the limit. He stated that regardless of the specific training program, the key is to push yourself to a level where you experience discomfort and even pain.

Kobe believes that true conditioning and improvement come from pushing through these physical and mental barriers. He encourages individuals to embrace the intensity of their workouts to achieve their desired results.

how many hours a day did kobe train

Kobe Bryant Workout Routine

Bryant’s workout routine was well-structured and aimed at targeting different muscle groups on different days. Here is a breakdown of his weekly training schedule:

Monday And Thursday: Upper Body

  • Bench Press (3-4 sets, 8-12 reps)
  • Lat Pulldowns (3-4 sets, 8-12 reps)
  • Incline Press (3-4 sets, 8-12 reps)
  • Military Press (3-4 sets, 8-12 reps)
  • Bicep Curls (3-4 sets, 8-12 reps)
  • Iso Hold Push-ups (3-4 sets, 8-12 reps)

Tuesday And Friday: Olympic Lifts

  • Stiff-legged Deadlift (3-4 sets, 8-12 reps)
  • Romanian Deadlift (3-4 sets, 8-12 reps)
  • Clean Pulls (3-4 sets, 8-12 reps)
  • Lateral Dumbbell Raises (3-4 sets, 8-12 reps)
  • Bar Dips (3-4 sets, 8-12 reps)
  • Triceps Pressdown (3-4 sets, 8-12 reps)

Wednesday And Saturday: Lower Body

  • Back Squat/Front Squat (3-4 sets, 8-12 reps)
  • Leg Curls (3-4 sets, 8-12 reps)
  • Leg Extensions (3-4 sets, 8-12 reps)
  • Calf Raises (3-4 sets, 8-12 reps)
  • Abs Crunches (3-4 sets, 8-12 reps)

Sunday: Rest

To allow for proper recovery and avoid overtraining, Bryant took Sundays as a rest day.

Basketball Drills

Kobe’s dedication to perfecting his basketball skills is evident in his daily routine. He shoots at least 700-1,000 shots per day, spending 20 minutes on dribbling, followed by defensive slides and a demanding 90-minute shoot-around.

He meticulously practices shooting from different areas of the court, including mid-range shots, three-pointers, turnaround shots, post-up shots, pivots, jabs, footwork, and layups. This comprehensive approach to skill development has contributed to his legendary precision and scoring ability.

Kobe Bryant Diet

In terms of his diet, Kobe Bryant paid close attention to what he consumed to fuel his body properly. According to Gary Vitti, the former Lakers trainer, Bryant had a few go-to foods that formed the foundation of his diet.

Bryant’s dedication to his diet and training regimen was evident in his performances on the court. He was known for his incredible endurance, agility, and strength, which set him apart from his peers. His attention to detail and discipline translated into success and earned him numerous accolades throughout his career, including the prestigious NBA MVP award in 2008.

Here is an overview of his daily meal plan:



  • Egg omelet with vegetables
  • Fruits


  • Wild-caught fish (like salmon or tuna)
  • Quinoa
  • Olive oil
  • Vegetables

how many hours a day did kobe train


Kobe Bryant’s diet and workout routine played a significant role in his achievements as a basketball player. His commitment to training for long hours and his emphasis on proper nutrition allowed him to excel in his sport. 

By following a structured routine that incorporated basketball skill training, weightlifting, and cardio exercises, Bryant was able to build a strong and agile physique that contributed to his success on the court. His disciplined dietary choices, focusing on lean proteins and nutrient-dense foods, further enhanced his performance. 

Kobe Bryant’s legacy as an athlete and role model continues to inspire aspiring basketball players to prioritize their fitness and nutrition to reach their full potential.

4.7/5 - (8 votes)


Robert Carter
Robert Carter
Robert is a passionate sports fan and writer who covers the latest news and events in the world of sports. He has been a regular contributor to, where he shares his insights and analysis on the latest developments in the world of sports.

More Like This

Isopure Protein Drink: Power Of Pure Nutrition

Fitness enthusiasts and athletes understand the importance of proper nutrition in achieving their health and performance goals. They recognize that fueling their bodies with...

Pause Squats for Strength? (CHECK BENEFITS)

Pause squats are a great way to increase the intensity of your strength-training routine. This type of squat requires you to pause at the...

Floor Press VS Bench Press (Main Differences) 

When it comes to strength training, the bench press is undoubtedly one of the most popular exercises out there. But have you ever heard...

Shoulder Cable Workouts: 10 Effective Exercises

Are you looking for a way to strengthen and sculpt your shoulders? Whether you're a weightlifter, an athlete, or just want to look your...

How to Flex Traps (GUIDE)

Do you want to build stronger, more toned traps muscles? If so, this training might be the perfect solution for you. Trap training is...

Mid Back Exercises + VIDEO

A strong and healthy back is essential for overall physical fitness and well-being. However, many people tend to focus on the upper and lower...

Asian Squat: Master the Technique for Flexibility & Strength

Are you looking to improve your flexibility and strength uniquely and effectively? Look no further than the Asian Squat technique! This blog post will...

Cable Chest Workout – Blast Your Chest with These Exercises

Cable chest workouts are an excellent way to build strength and shape in the pectoral muscles. Not only do they target all areas of...

How Long Does It Take To Lose 50 Pounds?

You've decided you want to lose 50 pounds. That's a great decision! But now you might be wondering: How long does it take me...

Bosu Ball – Exercises for Abs and Balance + (Workouts)

In the world of sport and fitness, training methods and equipment are moving forward. Balancing exercises have become a hit in recent years, promising...

Latest Posts