A couple of summers ago Kobe Bryant changed in order to bring his training to get stronger - just like Michael Jordan back in the day. Kobe won 6 to 7 pounds of muscle (he is now at 220 lbs.), Has been a bit slower, but still managed to retain, if not to increase his vertical jump too! So, how do?
Let's take a look at his weight training program - it's a 6 days a week, 1 hours per day training. The complete program consists of strength training plus 2 hours duration,2 hours basketball, and 1 hour of cardio a day!
Day 1 & Day 4:
Bench Press
Lat Pull-Downs
Incline Press
Military Press
Abdominal crunches
Day 2 & Day 5:
Lateral dumbbell raises
Bar Dips
Triceps press-downs
Bicep curls
Abdominal crunches
Day 3 and Day 6:
Back squats / Front squats
Leg curls
Leg Press
Calf raises
As you see, day 1, 2, 4 a.m. to 5 p.m. are about building strength in the upper part of the body. Day 3and 6, everything revolves around the lower part of the body, you will need to run real high jump.
Focusing on reducing his body fat percentage (in 10%) allowed Kobe to a certain weight, which he actually won save by building muscles. In addition to putting the training (running, cardio) to a good diet plan to avoid (such as on fat in the food you eat much protein you eat red meat only once a week, drink lots of water too. ) is of crucial importance.
Now, before last summer (2007),played for Team USA, he lost almost 20 lbs. (he's at 205 lbs.) now, back to his speed and also worked on the vertical.
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