The Ultimate Basketball Workout and Diet Plan For Athletes

Serious basketball training transcends the court. To improve your game, you need to work on your power and acceleration and optimize your heart rate and VO2 Max. Are you overwhelmed already? Do not worry. We have just the basketball workout and diet plan that will help you achieve your goals (or baskets, in this case). 

To become a legend in a sport (or even a decent player, for that matter), you need to possess talent, skill, physical and mental fitness, determination, and resilience. It sounds like a lot, but if becoming a GOAT were so easy, everyone would be making serious dough through a shoe deal with Nike. 

But what about luck, you ask?

As J.K. Rowling once said, “Luck can only get you so far. For everything else, there is FitnessVolt.”

Okay, we made the last part up.

While talent is innate, and you could improve your on-court skills through practice, we can help you get in the best shape of your life. 

Jordan Rules

It is storytime!

If you are a Michael Jordan fan, chances are you already know about Jordan Rules. For the uninitiated, you do not need to head over to Google. We have got you covered. 

Unlike what the name suggests, Jordan Rules are not some success mantras by Michael Jordan, and also, it is not something his fans chanted during a game to psyche him up. 

For three years (1987 to 1990), the Pistons used a strategy called ‘Jordan Rules’ to cripple Jordan’s Chicago Bulls. The technique was so effective that the Bulls struggled in the playoffs against the Pistons. 

MJ was already at his A-game in 1987. The 1987-88 season saw Jordan keep up his torrid scoring while also taking home the MVP title. Yet the 50-32 Bulls fell in the second round of the playoffs to the Bad Boy Pistons.

The Detroit team played a highly physical form of defense against Jordan, effectively negating the NBA star. Saying the Pistons‘ strategy worked well against the Bulls would be an understatement. Chicago Bulls lost to the Pistons in five games that season.

The sad story did not end here. Chicago Bulls lost the Eastern Conference Finals in the 1989-1990 season, taking their loss tally against the Pistons to seven. 

Related: Phil Heath Shares Inspiring Transformation From 155lb Basketball Player To 236lb Mr. Olympia Champ

Birth of the Breakfast Club

Everyone could see a helpless MJ toiling hard as his team lost match after match to their long-time rivals. Being the MVP that he is, Jordan responded to the defeats by forming what is known as the Breakfast Club.

The Breakfast Club focused on strength and endurance training. MJ also adopted a strict diet for the first time in his career. This was a new approach for the GOAT as he had earlier relied solely on his skill and talent to crush his opponents. 

Although the workout and diet program approach is commonplace today in the basketball world, it was considered revolutionary when Jordan hired a personal chef to prepare nutrient-rich meals and a trainer to help promote muscle gain and recovery.

The Breakfast Club started as MJ’s private routine, but he was soon joined by teammates Scottie Pippen, Ron Harper, and Randy Brown in the practice. 

Also Read: Shaquille O’Neil Crowned 2020 Olympia Honorary Ambassador

Breakfast Club Routine

The members of the breakfast club met as early as 5 am every day to train. The intense training was followed by a breakfast of eggs, banana pancakes, oatmeal, grits, and fresh fruit. 

While the training and diet helped the Breakfast Club members build muscle mass, endurance, and stamina, MJ believed that their new basketball workout and diet plan was designed to promote a mindset of toughness and preparedness, too.

The Basketball Workout and Diet Plan Results

The Breakfast Club helped the Bulls win six championship titles. 

What about the Chicago Bulls and Pistons’ rivalry, you ask?

Well, Chicago Bulls destroyed the Pistons first in the 1990-91 Eastern Conference playoffs and then the finals with relative ease. On top of that, Chicago went on to win their first-ever NBA title. So, that was that. 

Before the Breakfast Club was born, basketball was mostly considered a game of skills and maneuvers. Chicago Bulls proved that a player could take his game to the next level by following an effective training and nutrition program. 

So, when the best in the business are harnessing the power of workout and diet programs, what is keeping you from realizing your full potential?

Basketball Diet Plan

Now that we have established that a customized diet program could help you improve your game, it is time to put what we have learned to practice. 

Since Michael Jordan never revealed the exact Breakfast Club diet, you sadly cannot follow the same diet as the GOAT.

But on the bright side, there have been numerous discoveries in the sports nutrition field since the hall of famer last played in an NBA game. 

Here are a few dietary recommendations for budding basketball players:

• A balanced diet for a basketball player should ideally consist of 60% carbs, 20% fat, and 20% protein.
• Limit the intake of fat, sugar, and sodium.
• Eat a healthy mix of veggies and fruits every day.
• Eat 5-7 small meals throughout the day.

Basketball Diet Plan

We will be going over two diet plans in the article. The first is focused on athletes who weigh around 170 lbs and want to maintain their weight while improving their athletic abilities and muscle conditioning. 

The second diet plan is targeted at people who want to put on body weight. 

Tip: Follow the diet programs for 12 weeks before making any changes. 

Sample Diet Plan #1

The first diet plan includes eating six clean meals throughout the day. Eating small meals at regular intervals bumps up your metabolism and helps burn calories even when you are not physically active. 

Meal 1: Breakfast

• Orange Juice: 1 glass
• Pancakes with Syrup: 4
• Scrambled Eggs: 4

Meal 2: Snack

• Low Fat Yogurt: 1 serving
• Granola Bar: 1
• Banana: 1 large

Meal 3: Lunch

• Deli Whole Wheat Sandwiches: 2
• Apple: 1 large
• Milk: 1 glass

Meal 4: Snack

• Peanut Butter and Jelly Sandwiches: 2
• Milk: 1 glass

Meal 5: Dinner

• Steak: 1 serving
• Boiled Potatoe: 1 large
• Steamed Veggies: 1 serving
• Rice: 1 cup

Meal 6: Snack 

• String Cheese and Crackers: 2 sticks

Sample Diet Plan #2

In the second basketball diet program, you will be following the IIFYM (If it fits your macros) principle. You will be eating five meals throughout the day and loading on calories to ensure you are putting on muscle mass. 

Meal 1: Breakfast

• Granola Bar: 1
• Dried Fruit: 1 serving
• Milk: 1 glass

Meal 2: Snack

• Oatmeal: 2 cups

Meal 3: Lunch

• Cheese Pizza: 4 slices
• Salad: 1 serving 

Meal 4: Snack

• Dry Fruit: 1 serving 
• Granola Bar: 1 

Meal 4: Dinner

• Pasta with Meat Sauce: 1 serving
• Garlic Bread: 2 slices 
• Veggies: 1 cup
• Milk: 1 glass

Meal 5: Snack

• Weight Gainer Supplement Shake: 1 serving 

Next Read: Lebron James Diet and Workout Plan

Basketball Workout Program

Not only will a muscular physique make you look more imposing on the basketball court, but it will help keep your body going for longer and with more power behind it. 

Since you need an equal amount of upper and lower body strength in basketball, you will follow an upper and lower body and core training split. 

You will be beginning every workout with a 10-minute warm-up to loosen up your muscles and reduce the chances of injury during training.

12-Week Basketball Training Plan

Your goal with the training program should be to constantly overload your muscles. Toying with the same weight throughout the 12 weeks can make you hit a plateau. 

You could increase the intensity of your workouts by either using more weight in every workout, increasing the number of reps, or reducing your rest duration between sets. 

Day 1

• Warm-Up

Upper Body Weight Training

• Bench Press: 2 sets of 10-12 reps
• Bicep Curl: 2 sets of 10-12 reps
• Chest Fly: 2 sets of 10-12 reps
• Shoulder Dumbbell Front Raise: 2 sets of 10-12 reps
• Barbell Overhead Press: 2 sets of 10-12 reps
• Pull-over: 2 sets of 10-12 reps
• Rear Delt Raise: 2 sets of 10-12 reps
• Seated Row: 2 sets of 10-12 reps
• Tricep Extension: 2 sets of 10-12 reps
• Wide-Grip Pull-Up: 2 sets of 10-12 reps

Lower Body Plyometric

• Box Jump: 3 sets of 10-12 reps
• Depth Jump: 3 sets of 10-12 reps
• Lateral Bound: 3 sets of 10-12 reps

Day 2 

• Warm-up

Lower Body Weight Training

• Calf Raise: 2 sets of 10-12 reps
• Front Squat: 2 sets of 10-12 reps
• Hamstring Curl: 2 sets of 10-12 reps
• Hip Adduction: 2 sets of 10-12 reps
• Leg Extension: 2 sets of 10-12 reps
• Lower Back Extension: 2 sets of 10-12 reps

Core Exercises 

• Clamshells: 3 sets of 30 seconds (each side)
• Fire Hydrant: 3 sets of 30 seconds (each side)
• Plank: 3 sets of 30 seconds 
• Side Plank: 3 sets of 30 seconds 
• Russian Twist: 3 sets of 30 seconds 
• Dead Bug: 3 sets of 30 seconds 

Day 3: Rest Day

Day 4

• Warm-up

Upper Body Weight Training 

• Shoulder Press: 3 sets of 10-12 reps
• Incline Press: 3 sets of 10-12 reps
• High Row: 3 sets of 10-12 reps
• Chest Press: 3 sets of 10-12 reps
• Incline Row: 3 sets of 10-12 reps
• Inverter Row: 3 sets of 10-12 reps
• Landmine Press: 3 sets of 10-12 reps
• Lat Pulldown: 3 sets of 10-12 reps
• Tricep Dips: 3 sets of 10-12 reps
• Upright Row: 3 sets of 10-12 reps

Lower Body Plyometric

• Alternate Leg Bounding: 3 sets of 12 reps
• Single-Leg Hops: 3 sets of 12 reps
• Step-up: 3 sets of 12 reps

Day 5

• Warm-up

Lower Body Weight Training 

• Dumbbell Lunge: 3 sets of 12 reps
• Glute Ham Raise: 3 sets of 12 reps
• Hip Abduction: 3 sets of 12 reps
• Leg Press: 3 sets of 12 reps
• Romanian Deadlift: 3 sets of 12 reps
• Split Squat: 3 sets of 12 reps

Core/Hip Exercises

• Clamshells: 3 sets of 30 seconds (each side)
• Fire Hydrant: 3 sets of 30 seconds (each side)
• Plank: 3 sets of 30 seconds 
• Side Plank: 3 sets of 30 seconds 
• Russian Twist: 3 sets of 30 seconds 
• Dead Bug: 3 sets of 30 seconds 

Day 6 & 7: Rest Day

Basketball Conditioning Program

Basketball is all about explosive strength and speed. You cannot be a slam dunk star if you lack lower body explosive strength. Similarly, you cannot be a successful shooter if you do not possess the upper body explosiveness to shoot three-pointers. 

While the exercises listed above will help you build upper and lower body strength, you should include the following conditioning workout in your training program to improve your explosiveness:

• ¾ court sprints (baseline to the foul line, decelerate, and walk back to the starting point): 8-10 sprints @ 85% intensity, 30-second rest.
• 17s (17 sideline-to-sideline sprints): 3-5 sprints, 60-second rest

Besides making you a ninja on the court, incorporating an effective conditioning and endurance aspect into your training routine can help in injury prevention.

Next Read: Shaquille O’Neal Shares His Diet And Workout Routine

Wrapping It Up

The Breakfast Club is a shining example of what is possible if you put your heart and soul into becoming the best at what you do. 

Whether you want to play pro basketball or are just in it for fun, the basketball workout and diet plan laid out in the article will help you reach your A-game. Now go and make MJ proud. Best of luck! 

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