Tyler Sellers
Published by Tyler Sellers
Fact checked by Donald Christman, BHSc FACT CHECKED
Last updated: April 14, 2021

Some of my clients are basketball players, and many of them play the point guard position, where I help with their strength training. And they always ask about how they can get as fit and strong as Kyrie Irving.

I’ve followed Kyrie’s career since his rookie year, and he certainly got a lot stronger in the years to his first NBA finals.

So, we decided to put together a Kyrie Irving workout routine for our readers to help them build the body strength needed to improve their scoring ability.

His Stats

body shot of kyrie irving
  • Born: March 23, 1992
  • Height: 6”3”
  • Weight: 195 lbs

Kyrie Irving excelled from his High School time at St. Patrick in Elizabeth, NJ, to his college years at Duke, before being the first pick in the 2011 NBA draft for the Cleveland Cavaliers and becoming rookie of the year.

Oh, and he had just a “little” success by winning the NBA Championship for the first time in the Cavs franchise history.

He then moved onto the Boston Celtics and currently plays with the Brooklyn Nets.

Kyrie Irving Workout Routine

men in a middle of a basketball court

The six-time All-Star player got a lot of support from the Cleveland Cavaliers and teammates to build up strength and endurance to compete at the professional NBA level.

Training for basketball is very different from other sports, and the workout regime most likely included two exercise combinations that he spread over 5 or 6 days.

Shoulders/Chest/Triceps Routine

man in a gym working out

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

man in a hyperextension position

You’ll continue with lots of compound exercises and a heavy focus on creating explosive power in the legs.

  • 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 raise 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

black man in a push up position
  • 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.

It’s not a common und

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Kyrie Irving's Diet Plan And Supplements

fresh veggies and medical pills

Kyrie Irving mentioned a while ago that he had moved away from eating meat and towards focusing on plant-based food.

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.

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. 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, according to a Bleacher Report [3]. He has developed an explosive speed off his feet, leaving most opponents struggling to keep up.

Are You Going To try Kyrie Irving's Workout Routine?

Even considering that Kyrie Irving is a lower than average height point guard, he has made up for any lack of height by being faster and stronger.

To gain the physique, speed, and strength of Kyrie Irving will take a lot of workout dedication and commitment to a healthy diet plan.

But if you stick with it, you’ll see some incredible results within a few weeks.

Make sure you try out the Kyrie Irving diet plan and workout routine and let us know how well it worked for you.


References:

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4562558/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6245118/
  3. https://bleacherreport.com/articles/1305159-fast-25-the-25-speediest-guys-in-the-nba

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