Do you want to know what powers the remarkable agility and performance of Kyrie Irving, renowned NBA superstar?
Many of my clients are passionate about basketball, particularly playing as point guards. They frequently ask me how they can attain the fitness and strength levels of Kyrie Irving.
I’ve followed his career since his rookie year, and he certainly got a lot stronger in the years to his first NBA finals.
Find out Kyrie Irving's workout routine to help you build the body strength needed to improve your ball handling skills and scoring ability.
His Stats
- Born: March 23, 1992
- Height: 6”3”
- Weight: 195 lbs
Like many athletes' journeys that I've come across, Kyrie started at a young age and excelled in high school and college years before being the first pick in the 2011 NBA draft for the Cleveland Cavaliers and becoming rookie of the year.
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Now with the Brooklyn Nets, Irving continues to refine his strength and endurance, something that the Total Shape team has found is critical for maintaining peak performance throughout the NBA season.
Kyrie Irving Workout Routine
The six-time All-Star player gets a lot of support from the Cleveland Cavaliers including coaches, trainers, and teammates.
In addition to physical training, Kyrie invests time in mental preparation techniques, such as visualization and meditation, to ensure he's game-ready both physically and mentally.
Recovery also plays a crucial role in any athlete's performance. Kyrie might employ methods like cryotherapy, massage, or even specific sleep routines post-training to ensure he's ready for the next challenge.
Shoulders/Chest/Triceps Routine
Below is a combination of chest, shoulder, and tricep routines that I like including for my clients who play basketball.
Make sure you change the order of these regularly and that you change the number of reps as well [1].
Just keep an eye on your gains, as increased muscle bulk can get in the way in a basketball game.
- Cardio warm-up (20 minutes)
- High cable cross (3 sets of 8 - 10 reps)
- Dumbbell incline press (3 sets of 8 - 10 reps)
- Rope pulldown triceps extensions (3 sets of 8 - 10 reps)
- Low cable cross (3 sets of 8 - 10 reps)
- Bench machine (3 sets of 8 - 10 reps)
- Military press (3 sets to failure)
- Overhead triceps extensions (3 sets of 8 - 10 reps)
- Military machine (3 sets of 8 - 10 reps)
Back/Legs/Biceps Routine
Lower body explosive power is important for the sprints around the court like Kyrie. Here is a combination that I always include in my clients' regimen:
- Cardio and stretching (20 minutes)
- Leg press (3 sets of 8 - 10 reps)
- Leg extensions (3 sets of 8 - 10 reps)
- Cable curls (3 sets of 8 - 10 reps)
- Calf raises on leg press machine (3 sets of 20 reps)
- Back machine (3 sets of 8 - 10 reps)
- Hyperextensions (3 sets of 8 - 10 reps)
- Preacher curls (3 sets of 8 - 10 reps)
- Weighted pull-ups (3 sets to failure)
Weekly Workout Regime
- Monday: Shoulders, chest, triceps
- Tuesday: Back, legs, biceps
- Wednesday: Shoulders, chest, triceps
- Thursday: Back, legs, biceps
- Friday: Shoulders, chest, triceps
- Saturday: Back, legs, biceps
- Sunday: Rest
Now, you have to also factor in that the time you spend at the gym would need to come in addition to all the other training professional NBA stars go through.
Kyrie Irving's Diet Plan And Supplements
Kyrie Irving mentioned a while ago that he had moved away from eating meat and towards focusing on plant-based food.
The Total Shape team has observed that many top-tier athletes have embraced plant-based diets, reporting benefits such as improved recovery, enhanced energy levels, and reduced inflammation.
While he’s not strictly vegan or vegetarian, it does seem like he credits his new diet approach with a lot of extra energy.
“This season, I’ve been on more of a plant-based diet, getting away from all the animals and all that. I had to get away from that. So my energy is up, my body feels amazing.”
- Kyrie Irving
Unfortunately, the NBA All-Star hasn’t shared details of exactly what’s on his daily diet plan for fans to follow, but it’s very likely that he also relies on a few supplements in his diet plan. Here are a few supplements that I think he includes in his daily routine:
1. Post-Workout Protein Shake
Because Kyrie Irving no longer has a large chicken breast meal, he’ll need to get plenty of protein from other sources. According to a study in the National Library of Medicine, one of the best ways to do this is with a plant-based protein powder that combines rice, pea, or even hemp protein [2].
2. BCAAs
Many high-performance athletes have started taking advantage of a dedicated boost of these amino acids to help them with improved workout recovery times and soreness.
FAQs
What Is Kyrie Irving’s Diet?
Kyrie Irving’s diet is heavily plant-based. While he has spoken about moving away from meat, he hasn’t specifically said that he’s a dedicated vegan or vegetarian.
How Fast is Kyrie Irving?
Kyrie Irving is among the fastest 25 NBA stars. He has developed an explosive speed off his feet, leaving most opponents struggling to keep up.
References:
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4562558/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6245118/
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