Zion Williamson is a force to be reckoned with. This has been the case ever since high school, where he looked like a man playing against boys.
Zion is big and strong, maybe the strongest player in the league. This wasn’t always the case, though. Zion has struggled to get his fitness at times, as he famously entered the 2021 training camp overweight at 300 pounds.
This, along with injuries, put Zion in a dark place.
“I was in dark places at times,” Williamson said about his injuries. “Because I couldn’t play basketball. I could only do limited rehab things. And then just seeing how the world reacted? It took a lot. It did a lot on my spirit. I was rehabbing, and in my mind, I’m thinking, Man, in two weeks, I’m about to play again. And then I didn’t…. I felt helpless. I couldn’t do nothing about it. While [pundits] are telling me I don’t care about my teammates, or I’m a bad teammate, or I don’t want to be somewhere, the whole time I’m worried about my foot. I’m worried about, Man, I hope my foot heals right because if it doesn’t, who knows, I may not get to play basketball again.”
Luckily for NBA fans, Zion got himself out of the dark times and back in shape. The question now is, how did Zion get back into shape?
Zion had an intense workout and diet program that not only helped him drop from 300 pounds to 284 pounds but also helped him become more muscular than he had previously.
Here is the workout and diet program that Zion used to help him get into perfect shape.
Zion Williamson’s Workout Program
Zion Williamson is physically one of the strongest players in the game of basketball. It’s obvious Zion practices strength training, and this is the first workout regime we’ll focus on for Zion Williamson.
Each workout is performed by doing 3-4 sets and 10-15 reps.
Via Health Yogi:
Monday
– Push-Ups
– Pull-Ups
– Bench Press
– Incline Bench Press
– Dumbbell Reverse Chest Flyes
– Renegade Rows
– Lat Pulldowns
– Deadlifts
Tuesday
– Shoulder Press
– Dumbbell Lateral Raises
– Shoulder Shrugs
– Delt Flys
– Bent Over Lateral Raises
– Clean And Jerk
– Snatch
Wednesday
– Box Jumps Burpees
– Vertical Jumps
– Jump Rope
– Quickstep
– Woodchops
– Decline Weighted Crunches
– Hanging Leg Raises
– One-Arm Superman Plank
– Side Plank To A Crunch
Thursday
– Squats To Press
– Barbell Squats
– Leg Press
– Leg Extension
– Stiff-Leg Deadlifts
– Walking Lunges
– Farmers Walk
Friday
– Biceps Curls
– Barbell Curls
– Tricep Extension
– Tricep Bench Press
– Hip Thrusters
– Hyperextension
– Calf Raises
– Deadlifts
Zion’s workouts are more than just working on building strength; he also focuses on his core, mobility, and his overall cardio. Here is the remainder of Zion’s workout regime.
Dynamic Warm-Up Circuit
Zion starts from the end line and performs the workouts to the midcourt. He performs two rounds of each workout.
– High Skips
– Carioca
– Walking Hamstring Stretch
– Quad Stretch With Lean
– Frankenstein Kicks
– Adductor Stretch
– Hip Flexor Stretch
Core Activation And Full Body Stability
Zion starts from the end line and performs the workouts to the midcourt. He performs two rounds of each workout.
– Eurostep Stability Drill (4 sets of 4-6 reps)
– DaVinci Plank (3 sets of 30-second hold on each side)
Mobility Drills
Zion starts from the end line and performs the workouts to the midcourt. He performs two rounds of each workout.
– High Skip To A Deep Squat
– Quick Line Into Stick
HIIT Workouts
HIIT stands for high-intensity interval training. The workouts involve short bursts of intense exercise alternated with low-intensity recovery periods.
This type of workout is one utilized by Zion, and he performs four sets of 10-15 reps of each of the following workouts.
– Weighted Jumps
– One-Arm Dumbbell Press
– Rear-Foot Elevated Split Squat
– Inverted Row
Recovery
Zion understands that proper recovery is key to not getting injured after an intense workout. Here is Zion’s recovery routine, in which he performs 8-12 reps of each routine.
– Active Hamstring Stretch
– Samson Stretch
– 90-90 Get-Ups
– Kneeling Ankle Mobility
Zion works hard to keep his body in shape. He focuses on many aspects of his body that have helped him become the physical beast he is on the basketball court.
This isn’t the end of Zion’s overall routine to reach his physical peak. There’s more to transforming your body than physical fitness, and this is something Zion now takes very seriously.
Zion’s Diet That Helped Him Reach His Physical Peak
When it comes to losing weight and staying in shape, one has to do more than have a good workout program. You have to also follow a strict healthy diet.
Zion Williamson is no different. His eating habits weren’t the best at times, but he straightened his diet up and followed a proper nutrition plan that has helped him reach the tremendous shape he is in now.
Here is Zion’s diet plan.
Breakfast
– Eggs With Spinach And Tomato
– Fruits
– Avocado Toast
Snack
– Protein Smoothie
Lunch
– Grilled Chicken Breast
– Veggies
– Rice
– Salad
Dinner
– Fish Or Steak (only once a week)
– Veggies
– Rice
– Salad
This is the diet Zion has stuck with to help him reach the type of shape he is in now. It was famously known that Zion enjoyed sugary drinks, like sodas, and junk food, including whole pizzas.
It is good to see Zion has changed his eating habits and is following a strict workout plan to get back to the shape he was in college. So far this season, Zion’s dedication is paying off.
Zion is currently averaging 26.0 points, 7.0 rebounds, and 4.6 assists per game on 60.8% shooting this season. The one problem is Zion has currently been sidelined with a hamstring strain, missing the past seven games.
Hopefully, Zion can return to action soon and keep up the level of play he had before the injury. If Zion keeps the dedication he’s had with his diet and workouts, there’s no doubt he’ll return on top of his game.
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