Derrick Rose Workout Routine and Diet Plan: Derrick Rose is a professional basketball player that plays for the New York Knicks as a point guard and shooting guard in the NBA League.
Derrick Rose is one of the best players and also known for making a comeback when everyone thought his career was over. Now, keep reading if you also want to know how Derrick Rose did that and want the Derrick Rose workout and the Derrick Rose diet plan.
Derrick Rose Workout Routine and Diet Plan
Derrick Rose Body Stats
| Height | 6 ft 2-3 inch |
| Weight | 91 kg |
| Age | 33 years |
| Chest | 43-44 inch |
| Waist | 32 inch |
| Biceps | 15 inch |
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Derrick Rose Workout Routine
Derrick Rose is a well-known player in the NBA playing for the New York Knicks as a point/shooting guard. However, there was a time when Derrick Rose’s career seemed gone for good, but Derrick Rose managed to make a comeback. Since then, Derrick Rose has been one of the best players in the NBA and looks so fit and in great shape. So if you also want to learn more about the Derrick Rose workout and his routine, keep reading.
After searching for a while, I was able to get many videos that explain his recent workouts. Especially the one that Derrick Rose does in the off-season. For example, Derrick Rose will work on his jumps, balance, stability, core, and other muscles in this video. Besides that, Derrick Rose also did an interview, as you can see in this article. Derrick Rose talks about how he has changed his workout and got inspired by players like Durant, Kevin, Russell, etc.
Now, he has abs, and he is in the best shape of his life. Derrick Rose also hit the basketball gym, practiced his ball skills, and trained different drills. Now, I can’t explain much about his in-game basketball routines. However, I will be giving you a routine consisting of workouts that will help you get ready before the basketball game. We will have different mobility, stretching, and drills.
Derrick Rose also mentions in that article of Men’s Journal that he starts his day with stretching and finishes the day with stretching. So make sure to add enough stretching workouts in the morning when you wake up and before you sleep. For the other workouts, we will be doing six days of strength and conditioning workouts, where four days we will focus primarily on lifting, and two days will be core and plyometric workouts.
Derrick Rose workout includes:
Derrick Rose Workout Routine
Dynamic Warm-up Circuit
Rounds: 2
Training pattern: start from endline to midcourt
- High skips
- Carioca
- Walking hamstring stretch
- Quad stretch with lean
- Frankenstein kicks
- Adductor Stretch
- Hip Flexor Stretch
Mobility Drills
Rounds: 2
Training pattern: start from endline to midcourt
- High skip to a deep squat
- Quick line into stick
Core activation and Full Body Stability
Rounds: 2
Training pattern: start from endline to midcourt
- Eurostep stability Drill (4 sets of 4-6 reps)
- DaVinci Plank (3 sets of 30-second hold on each side)
HIIT
Sets: 4
Reps: 10-15
- Weighted jumps
- One-arm Dumbbell Press
- Rear-Foot Elevated Split Squat
- Inverted Row
Recovery
Reps: 8-12
- Active hamstring stretch
- Samson stretch
- 90-90 Get-ups
- Kneeling Ankle Mobility
Strength & Conditioning
In the strength and conditioning workout, we will train our bodies and focus on getting the lower body ready to increase the jumps. Now, I don’t think it will suit everyone, so I recommend going through your trainer and getting advice as everyone’s body is different and needs different workouts and exercises.
Sets: 3-4
Reps: 10-15
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 & Saturday
- 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
That’s all for the Derrick Rose workout routine.
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Derrick Rose Diet Plan
We will follow a diet like Russell Westbrook, Kevin Durant, etc. Derrick Rose mentioned that he got inspired and took advice from these people. Plus, I couldn’t get information about the Derrick Rose diet so I will be adding things from my side. I will give you a diet that will surely help you get fitness like Derrick Rose.
We will follow a diet that will include veggies, fruits, salad, greens, some protein supplements, and white meat. You can eat red meat once a week if you like that, but I prefer white meat as it has less fat and more protein. Also, drink a lot of water; make sure to drink at least 2-3 gallons a day. Now let’s start the diet:
Derrick Rose diet includes:
Derrick Rose Diet Plan
Is Derrick Rose a Vegan?
No, Derrick Rose is not a Vegan.
Breakfast
- Eggs
- Oatmeal with fruits and walnuts and almonds
- Juice
Snacks
- Protein smoothie
Lunch
- Grilled chicken breast
- Rice
- Veggies
- Salad
Evening Snack
- Fruits
Dinner
- Sushi or fish
- Veggies
- Salad
- Rice
That’s all for the Derrick Rose diet plan.
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