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Derrick Rose Workout and Diet - King of the Court Reveals his Secrets

Updated on October 28, 2010

Derrick Rose - Chicago Bulls

On the streets of Chicago, Derrick Rose grew up on the basketball court. His basketball abilities, astounding upper body strength and 40inch vertical make him very tough to guard, particularly in the open court.

Rose started displaying his abilities at Beasley Academic Center - his elementary school. He first started making a name for himself when he played high school ball for Simeon Career Academy. Rose chose to play for the Memphis Tigers where he guided the team to the championship game only to come up short against Kansas in overtime. Right after his first season, Rose declared for the NBA draft and was chosen first overall by non-other than the Chicago Bulls.

Derrick Rose continues to maintain his elite status in the NBA. His physique is one thing that many guards in the league envy. Talent can only take you so far at the highest levels of the NBA. Rose complements his talents with an extremely hard work ethic and unique workout routines.

Derrick Rose Highlights

Derrick Rose Workout

There is no doubt that Rose is one of the most athletic guards in the league. The man can fly. But there is more to Derrick than simply his vertical leap.

A few years ago, Rose attended the NIKE Boys Elite Skills Academy where his physical abilities were put to the test against a number of the nation's best high school ballers. The players were put through specific drills to analyze their SPARQ Rating - Speed, Power, Agility, Reaction and Quickness.

Derrick Rose finished with a score of 84.10 SPARQ, placing him second behind Brandan Wright. Rose, at 6'1", finished in the top five in four of five testing categories. He finished first in the 20m dash, as he completed the test in an incredible 2.65 seconds. He also recorded the longest power ball throw as he tossed the ball 69 feet. It was no surprise that he had the best one step vertical jump - it measured at 39in!

Derrick Rose Workout Tips

Derrick Rose is a gifted athlete. He is blessed in so many ways. But Rose doesn't take his blessings for granted. He has an incredible work ethic both during and after the season.

Asked how important it is for him to stay active during and off-season, Rose responded:

"It is very important to me to maintain a consistent workout regimen during the season. The Bulls staff does a great job with providing me with a weekly workout and these kept me energized throughout my rookie season. In the off season, I try to increase my strength and add new dimensions to my game. This allows me to stay healthy and improve even when I am not playing in games."

Rose uses the agility ladder to improve his quickness, agility and overall foot speed. He performs each ladder exercise 6 times and ends each with a full-out sprint after the ladder to work on his acceleration.To maintain his ridiculous vertical jump, Rose does many leg exercises - both single and double leg. He focuses primarily on one-legged squats which help him build strength not only in the muscles, but also in the tendons and ligaments which help support his knees and ankles throughout the long season. He doesn't shy away from leg presses and squats, exercises that help him build and maintain a strong lower body.

After a long season, Rose works a lot on his ball game - he's in the gym for 90 minutes in the morning and 60 minutes in the evening. He tries to make his workouts as effecient as possible.

"It's not how long you're there," McClanaghan, Rose's trainer, said of workouts. "It's what you do when you're there. The morning is much more intense. We try not to stop (moving) in the morning." Strength training in the weight room starts in a week or two, three to four days a week, two hours per session."

Derrick Rose Workout during Summer

Rose loves to combine cardiovascular training and ball handling drills to simulate game situations where he's required to handle the ball under pressure and fatigue. In a workout, Derrick Rose will average about 400 shots. His trainer helps him work on his lateral movement, ball handling, creating shots off of various dribbles and reading ball screens.

Derrick Rose doesn't want to waste time. He goes game speed on every repetition.

"They get tired and sore like anyone else," McClanaghan said, "but they push through it every time. They might be a little slower one day because they're sore, but they still go as hard as they can."

Derrick Rose Diet

Rose prides himself on living a healthy lifestyle. Derrick finds that sustaining a healthy lifestyle (apart from basketball) helps him think more clearly and perform better mentally.

Derrick keeps his pre-game meals consistent. He eats grilled chicken with pasta or rice. After the game, he likes to keep it light - a turkey sandwich.

Rose understands that his overall performance is affected by what he puts into his body. To perform at the maximum level, Rose likes to keep things simple. He sticks with carbs such as pasta and rice for long term energy. He also loves his sports drinks, milk, juice and of course, water.

Rose has a sweet tooth like anybody else. His fixture? Candy!

Consistent and healthy eating habits help Rose perform at his maximum level both on and off the court. He admits that a healthy diet allows him to sleep peacefully at night, giving him a full night of rest for an upcoming day of training.


It's not hard to see why Derrick Rose is at the top of his game. He complements his gifted athleticism with a ridiculous work ethic and healthy lifestyle to push him past the competition. He's going to be a beast in the upcoming season and I'm looking forward to seeing what this man can do with the Bulls!

I hope you enjoyed reading the Derrick Rose Workout.

Visit Bloom to Fit for more information on how to get the results you've always wanted!
Visit Bloom to Fit for more information on how to get the results you've always wanted! | Source


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