On the streets of Chicago, Derrick Rose grew up on the basketball court. Rose’s absurd upper body strength, 40″ vertical and overall basketball skills have made him a force to be reckoned with on the basketball court.
Now, while in the NBA, Derrick Rose continues to thrive. His physique is something many shooting guards in the league envy. He takes more than just talent to succeed in the NBA. To maintain his elite status in the NBA, Derrick works hard. and he is dedicated to training him.
Derrick Rose Workout
There’s no question that Rose is one of the most athletic guards in the league.
In 2005, Rose participated in the NIKE Boys Elite Skills Academy, where he faced off against several of the best high school baseball players. All players performed specific drills designed to test their speed, power, agility, reaction and quickness, which built their overall SPARQ basketball rating.
Derrick Rose finished with a SPARQ score of 84.10, placing him second behind Brandan Wright. Derrick finished in the top five in four of the five test categories. Rose had the fastest 20 meter run – he completed it in 2.65 seconds! Also, he had the longest power ball throw: 69 feet! Unsurprisingly, Rose finished with the vertical jump a step higher, measuring 39 inches!
Rose has incredible dedication to her training in and out of season.
When asked how important it is for him to stay active in and out of season, Rose responded:
“It’s very important to me to maintain a consistent training regimen during the season. The Bulls staff does a great job of giving me a weekly workout and this kept me energized through my rookie season. In the off-season, I try to build up my strength and add new dimensions to my game. This allows me to stay healthy and improve even when I’m not playing.”
Rose uses the agility ladder to improve her quickness, agility, and overall foot speed. She runs each stair drill 6 times and finishes each one with a full sprint behind the stair to work on her acceleration. Single-leg squats are his main focus because this exercise helps him strengthen not only the muscles, but also the adjacent ligaments and tendons, which provide support for his knees. 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 hard on his ball game: he’s in the gym for 90 minutes in the morning and 60 minutes at night. She doesn’t like to waste time.
“It’s not about how long you’re in there,” McClanaghan, Rose’s trainer, said of the 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 a session.”
Rose combines cardio training and ball handling to improve his ability to handle the ball while tired, trying to simulate game situations as much as he can. Rose will put up roughly 400 shots in a single workout. His coach helps him work on his lateral movement, ball handling, creating multi-dribble shots and reading ball blocks.
Derrick’s worst pet motive is wasting time. He goes game speed on every rep.
“They get tired and sore just like anyone else,” McClanaghan said, “but they get over it all the time. They might be a little slower one day because they’re sore, but they still try their hardest.”
Derrick Rose Diet
Rose prides herself on living a healthy lifestyle. Derrick finds that maintaining a healthy lifestyle (apart from basketball) helps him think more clearly and perform better mentally.
Rose aims to keep his pregame meals consistent. Her favorite: grilled chicken with pasta or rice. After the game, she likes to keep it light: a turkey sandwich.
Derrick has found that his performance is drastically affected by the things he puts into his body. To perform at the highest level, Rose likes to keep things simple. For long-term energy, she enjoys her carbohydrate-packed pasta and rice. Rose is a huge fan of milk, sports drinks, water, and juices.
Rose has a sweet tooth like everyone else. His accessory of hers? Sweet!
By eating and living a healthy lifestyle, Rose not only performs better on the court, but also off it. She claims that she can sleep easier at night due to her healthy eating habits.
Summary
It’s easy to see how Derrick Rose has become one of the elite shooting guards in the NBA. He combines his athleticism with an incredible work ethic and a lifestyle dedicated to being healthy. I can’t wait to see him in the next NBA season!