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On The Set With The Stars Of New Film NO RULES!

JULY 2004

Huge Sale On
Inside back cover


Be Lean
& Strong


Great NBA
Compliments of:
Fit At 40

“If someone had told me I
had the opportunity to
play on one Olympic
Team, let alone three, I
would have told them
years ago they were lying.”

At the top of his game, Karl Malone’s workout tips
could challenge even the most well-honed athlete.
by Stephanie Starr * photos by JasonEllisPhotography.com

ore machine than man, Karl Malone powers through workouts regardless of
injury or illness. During his 15 years as the leading force behind the Utah Jazz
he kept his training secrets to himself, quietly hoarding the techniques that pro-
pelled him to eventually become a member of what is now known as the Dream
Team with LA Laker teammates Shaquille O'Neal, Kobe Bryant and Gary
Payton. However, the day Malone did finally reveal his training techniques, he
held nothing back. In his four part video series, Karl Malone’s Body Shop, he not
only tells fans how to perform his training, he shows them.

Malone prefers to workout where it’s hot. He wants to sweat and the heat, no
doubt, helps to avoid injury and keep his muscles warm. He trains year-round to
keep himself in shape and his bodyfat percentage often hovers around four per-
cent. “My training in the summertime helps me stay healthy during the season,
no doubt about it," Malone says.

Check out some of his more challenging training secrets and see if you
can keep up with his intensity.

Malone’s Fitness Tips

Warm-up well. Using a light weight, warm-up sets help to get the
blood pumping. Occasionally Malone will incorporate half reps and
pauses at the top of the movement in his warm-up set.

Parachute runs. By using parachutes attached to a belt, Malone

sprints across the field. The wind resistance builds strength,
speed and explosive power.

Bungee cords. Similar to the parachute, two bungee cords are

attached to his weightlifting belt while he performs sprints
forward, backward and side to side. A training partner holds
the end of the bungees to provide resistance.

Alternating dumbbell chest press. Malone performs his

repetitions without resting in between sets. He uses the
flat bench and keeps both legs off the ground. This forces
him to focus on balance and isolates the chest and arm

Alternating dumbbell curls standing on a balance

board. Again, focus on isolating the muscles while keeping
the body balanced. Focus on form, not poundage.

Medicine ball abdominal reach-through crunches. Flat on your

back with your knees bent and feet on the floor, you hold the ball out and
crunch upward while directing the ball through your bent knees. The move-
ment is done in increments, without rest. First you go as far as a 45 degree angle
forward, then immediately begin a set of 90 degrees with the ball held over your head.
When finished you then hold the ball to your chest and per- high-knee skip for 10 to 20 steps and then on to three side
form as many reps as you can moving side to side. steps, a pivot and repeating the side steps again for approxi-
mately 20 steps. The entire workout can be anywhere from
Use the stability ball for leg work. Use the stability ball to 20 to 30 minutes.
perform squats and hamstring movements to work on the
quad and hamstring muscles as well as strengthen the ten- Yoga stretching for strength and flexibility. The yoga
dons that support them. Stability ball squats are done by exercises called the supine butterfly and the cobra are partic-
placing the ball between your lower back and the wall. Hold
onto a dumbbell and perform squats while the ball rolls up
and down the wall behind you. The hamstrings can be “You have injuries that bother you
worked by lying on your back and placing your feet on the
top of the ball. With your hands out at a 45 degree angle to
when you're not playing. When
help balance you, lift your glutes. Try one leg at a time. that horn blows, you don't feel it..”
Cross training for the additional edge. Malone enjoys
activities such as hiking, hunting, snowmobiling and fishing. ularly effective to stretch the muscles and help flexibility. On
It only seems natural he would incorporate these into his days when leg work is intense, additional stretching of the
training. He uses power hiking three to four times a week. hamstrings, quadriceps and calves are in order.
Starting with a five minute warm-up, Malone will then move
into lifting his knees high for 10 to 20 While Malone is still on the fence as to if he will participate
steps, then walk briskly for up to in what will be his third Olympic Team, Malone is no doubt
five minutes. He then moves to at the top of his game and honored to have the opportunity.
lunge-walking for 10 to 20
steps, a “I'll be 41 playing for the gold medal. I'm
excited about it. If somebody had told me
I had the opportunity to play on one
Olympic Team, let alone three, I
would have told them years ago
they were lying,“ he told the
Associated Press.

Sports Illustrated quoted

Malone as saying that he
might not play because
his knee injury (which
had him sidelined for
three months) was
still bothering him
and that he did not
like the schedule
that was set up.
There is also the
little matter of
his hand.
Recently an x-
ray revealed
an old
Being well
to playing
through the
pain, Malone
had not realized he had
been seriously injured several years before. “You have
injuries that bother you when you're not playing. When that
horn blows, you don't feel it,” Malone says.

Malone, however, is not concerned. "I know myself pretty

well. I'm not worried about it a lot right now. With my knee,
I was. With my hand, I'm not,” he told newspaper reporters.
He was back the next day in practice, not letting it slow him
down in the least.
Name: Karl Anthony Malone.
Nickname: The Mailman, given to him by a Louisiana
sports writer because he “always delivered.”
Married: He has six children (daughters Daryl,
Cheryl, Kadee, Kylee and Karlee, and a son, Karl Jr.)
with his wife Kay, a former Miss Idaho. In 2003
daughter Cheryl played for the WNBA Champion
Detroit Shock and became the first WNBA rookie to
average a double-double (10.8 ppg. and 10.4 rpg.). She
earned 2003 WNBA Rookie of the Year honors.
Height: 6'9
Weight: 256 lbs.
Born: July 24, 1963 in Bernice, Louisiana
College: Louisiana Tech 1985. They retired his jersey,
number 32.
NBA Team: Los Angeles Lakers (signed on July 16, 2003)
Position: Forward
• Offers his support to the Utah Special Olympics.
• Founded the Karl Malone Foundation for Kids.
• In 1999 he donated $200,000 worth of supplies to Navajo Indians
and paid off the mortgage for a family with four sick children.
• Malone walked away from a salary of $19.3 million playing for the
Utah Jazz to take his current spot on the LA Lakers’ Dream Team for
$1.5 million, signifying that his love of the game and playing with a
champion team, was greater than the draw of fortune.
• He owns Karl Malone Toyota in Albuquerque, New Mexico.
• He opened his own restaurant with sports agent Dwight Manley
and entrepreneur Chris Caves in Southern California in May 2004.
Entitled Kill Devils Frozen Custard and Beach Fries, the restaurant
specializes in North Carolina barbecue.
• NBA All-star Game co-MVP in 1993
• NBA 50th Anniversary All-Time Team: 1996
• NBA All-star Game MVP in 1998
• IBM Award (all-around contributions to team's success): 1998
• NBA Most Valuable Player: 1999, 1997
• All-NBA First Team: 1999, 1998, 1997, 1996, 1995, 1994,
1993, 1992, 1991, 1990, 1989
• NBA All-Defensive First Team: 1999, 1998, 1997
• NBA All-Rookie Team: 1986
• NBA All-Star: 2002, 2001, 2000, 1998, 1997, 1996, 1995,
1994, 1993, 1992, 1991, 1990, 1989, 1988
•Veteran of three USA Basketball teams and a 2-time
Olympic gold medalists.
•Member of the 1992 USA Olympic Team known
as the "Dream Team." Helped the United States earn
an 8-0 record and the gold medal at the Barcelona
Olympics. He averaged 13.0 ppg., rebounded an
average of 5.3 rpg., while shooting a team second best
64.5 percent from the field overall.
• Holds NBA record for most consecutive seasons (11)
with 2,000 or more points (1988-1998) and most seasons
seasons (12) with 2,000 or more points.
• Moved past Robert Parish to become the NBA's all-time
leader in defensive rebounds (10,117) at Milwaukee on Nov. 17,
• Surpassed Wilt Chamberlain to become the NBA's all-time
leader in free throws attempted versus Dallas on Dec. 10, 2001.


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