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Derrick Rose Workout & Diet – High Flyer Reveals Secrets

29 Oct

Derrick Rose – Chicago Bulls Guard

Born and brought up on the streets of Chicago, Derrick Rose has always run the court. He boasts outstanding upper body strength and a ridiculous 40″ leap that make him practically impossible to stop in the open court.

Rose attended Beasley Academic Center elementary school. He started making a name for himself when he played high school ball for Simeon Career Academy. After graduation, Rose joined the Memphis Tigers and, in his first year, led the team to the finals where they came up short against Kansas. Soon after his first season, Rose declared for the NBA draft and was selected first overall by non-other than the Chicago Bulls.

Derrick Rose continues to maintain his elite status in the NBA. He’s got a physique that many other point guards would dream of. It takes more than just talent to make it in the NBA. Rose understands that it takes hard work and dedication to his training to be at the top of his game.

Derrick Rose Highlights

Derrick Rose Workout

Rose is unquestionably one of the most athletic point guards in the NBA. The man can fly. However, Derrick can do more than just jump.

In 2005, Rose participated in the NIKE Boys Elite Skills Academy in Beaverton, Oregon, with a few of the nation’s best high school basketball players. The players were put through specific drills to analyze their SPARQ Rating – Speed, Power, Agility, Reaction and Quickness.

With a SPARQ Rating of 84.10, Rose finished second after Brandan Wright.  Derrick finished top five in four of the five testing categories. Rose had the fastest 20 metre dash – he finished it in 2.65 second! He also recorded the longest power ball throw as he tossed the ball 69 feet. Most impressively, he had the highest one-step vertical jump measuring at 38.6 inches.

Rose is an athletic freak. He is blessed in so many ways. But he doesn’t take this for granted. He works hard throughout the season and even harder off-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.”

Derrick Rose Shares Workout Tips

To improve his speed, quickness and overall agility, Rose works a lot with agility ladders. Each ladder exercise is done six times, each ending with three to five hard steps to improve acceleration.To maintain his ridiculous vertical jump, Derrick Rose does many leg exercises – both single and double leg. One-legged squats are his main focus as this exercise helps him strengthen not just the muscles, but the surrounding ligaments and tendons – this provides 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 a lot on his ball game – he’s in the gym for 90 minutes in the morning and 60 minutes in the evening. He doesn’t like wasting any time.

“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 tries to complement his cardio sessions with ball handling drills which helps him simulate game situations where he has to handle the ball when he’s winded.In a workout, Derrick Rose will average about 400 shots. His trainer helps him work on his lateral movment, ball handling, creating shots off on various dribbles and reading ball screens.

Derrick Rose Summer Workout in California

Derrick’s worst pet peeve is wasting time. He does each exercise and each repetition at 100%.

“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

Derrick Rose considers eating healthy part of his lifestyle. He enjoys living a healthy lifestyle apart from basketball as it allows him to perform better physically and mentally.

He likes to keep his meals before a game consistent. He loves his grilled chicken with rice or pasta. Post-game, he enjoys something light like a turkey sandwich.

Over time, Rose has learned that what he put in his body plays a huge role in his overall performance. He likes to keep things simple as it helps him perform his maximum level. For long-term energy, he enjoys his carb-filled pasta and rice. And, like any other athlete, he enjoys his sports drinks, juice and water.

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

By eating and living a healthy lifestyle, Rose not only performs better on the court, but also off of it. He says that eating healthy lets him sleep easier at night so he is fully rested to train for the next day.


It’s to no surprise to see Derrick Rose among the elite guards in the NBA. He is able to utilize his incredible athleticism and relentless work ethic to keep pushing him forward. I can’t wait to watch him in the upcoming NBA season!