Carmelo Anthony is not only one of the best basketball players in the world but also one of the hardest working. At 6’8, 236 lbs. and 8% body fat Anthony is a “genetic freak” according to his strength and conditioning coach, Stephen Hess. Hess trains with Anthony day in and day out to prepare him for the long and strenuous NBA season.

For his workout, Carmelo Anthony likes to use the TRX Suspension Trainer. It's a bodyweight based portable training tool that builds strength, balance, flexibility and core ability. The equipment is built around a set of nylon straps that create resistance from your body weight and gravity. The equipment is very easy to use; you can lock it to a door, pull-up bar, etc. to work out and train.

Anthony takes shot after shot throughout the day. What he likes to do is run laps up and down the court, catching a pass on the way back for a quick jump shot. He does this continuously for minutes at a time to get his conditioning up, adapting himself to the constant intervals that he does during a regular basketball game.

One of Melo’s signature training routines is with a tennis ball. He dribbles back and forth and side to side with one hand and his trainer throws him a tennis ball to his other hand. All in continuous dribbling motion, Carmelo has to throw it back to him and continue dribbling. You can see it for yourself in this amazing Carmelo commercial (28 to 32 seconds).

Carmelo does a lot of sprint work on an incline, preferably on steep hills. Carmello also does backwards jogs and squats on an incline. He does one day of upper body rotation and another day of lower body rotation to constantly target all his muscle groups. This cardiovascular incline training puts even more emphasis on the hamstrings and glutes, which are generally one of the hardest places to lean up. Most importantly, it helps conditioning even more when training on such inclines.

Anthony has a very strict diet, which helps him train and perform better and more efficiently. According to an interview with Stack Magazine, Anthony eats all the necessities on a daily basis for his diet: fruits, vegetables, protein, fats and carbohydrates. He eats many fruits and vegetables daily because they provide him with numerous vitamins and minerals. He tries to get in complex carbs, such as yams and sweet potatoes, rather than processed carbs, which lead to weight gain and obesity. Carmelo’s snack of choice is almonds because they contain healthy fats, which are vital to the normal functioning of the body.

Carmelo sticks with five meals a day, which help his body metabolize food faster and provides him with constant energy throughout the day. He eats carbs and protein two hours before a workout and 45 minutes after his workout. 

NOTE: This is only part of Carmelo Anthony's workout routine, in which we offer some additional commentary to his regimen. To see the whole routine and to go more in-depth with athlete workouts, be sure to check out STACK Magazine

Source
http://magazine.stack.com/TheIssue/Article/3498/Carmelo_Anthonys_Eating_Plan.aspx
http://magazine.stack.com/TheIssue/Article/1737/Training_Routines_with_the_Denver_Nuggets.aspx