Derrick Rose
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Derrick Rose is a basketball player that competes in the NBA League for the New York Knicks as a point guard and shooting guard.

One of the best players, Derrick Rose is also renowned for making a return after everyone assumed his career was finished.

Continue reading if you’re interested in learning how Derrick accomplished this feat as well as getting his workout and food regimen.

Derrick Rose Body Stats

Height 6 ft 2-3 inch
Weight 91 kg
Age 33 years
Chest 43-44 inch
Waist 32 inch
Biceps 15 inch

Exercise Routine For Derrick Rose, Plyometric Exercises

Derrick Rose
Derrick Rose Workout Routine, Diet Plan, Exercise, Body Measurements

As a point/shooting guard for the New York Knicks, Derrick is a well-known NBA player. Derrick, though, overcame a period when it appeared as though his career was over.

Since then, Derrick has established himself as one of the NBA’s top players and has never looked better. So continue reading if you’re interested in learning more about Derrick’s training and routine.

After some time of looking, I found a ton of videos that describe his most recent workouts. Particularly the one Derrick Rose performs during the off-season.

In this video, Derrick, for instance, will focus on his leaps, stability, balance, and other muscles.

In addition, as you can see in this post, Derrick conducted an interview. Derrick discusses how players like Kevin Durant, Russell, and others encouraged him to improve his workout routine.

He is in the best shape of his life right now and has abs. Derrick also visited the basketball facility, worked on his ball-handling techniques, and engaged in various drills.

I’m sorry, but I’m at a loss as to what his basketball moves in-game include. However, I will provide you with a regimen of exercises to help you prepare for the basketball game. We’ll do various mobility exercises, stretches, and drills.

In that same Men’s Journal article, Derrick also makes note of the fact that he stretches both before and after each day. Therefore, be sure to include enough stretching exercises before bed and in the morning when you wake up.

For the other workouts, we will perform six days of strength and conditioning exercises, with two days devoted to the core and plyometric exercises and four days mostly devoted to weightlifting.

Workouts for Derrick Rose include:

Circuit for Dynamic Warm-Up

2 rounds

  • start from the end line and move to the middle of the court
  • tall skips
  • Carioca
  • Hamstring stretch when walking
  • lean and stretch the quads
  • the monster kicks
  • Increaser Stretch
  • Stretch your hip flexors

Mobility Training

2 rounds

  • start from the end line and move to the middle of the court
  • jump high to squat deeply
  • the instantaneous line to stick

Full Body Stability And Core Stabilization

2 rounds

  • start from the end line and move to the middle of the court
  • Drill for Eurostep Stability (4 sets of 4-6 reps)
  • Plank by DaVinci (3 sets of 30-second hold on each side)


Sets: 4

Reps: 10-15

  • heaved leaps
  • Dumbbell One-Arm Press
  • Split Squat with the Back Feet Raised
  • Row inverted


Reps: 8-12

  • Active hamstring stretch
  • Samson extend
  • 90-90 Standups
  • ankle mobility while knelt

Training And Strength

We will develop our bodies during the strength and conditioning session with an emphasis on getting the lower body ready to increase the jumps.

As every person’s body is unique and requires a different set of workouts and activities, I don’t think it will be suitable for everyone, so I advise speaking with your trainer and obtaining guidance.

Sets: 3-4

Reps: 10-15


  • Push-ups
  • Pull-ups
  • exercise bench
  • Adjustable bench press
  • backward chest flyes with dumbbells
  • Rebellious rows
  • Leg raises
  • Deadlifts


  • Bench press
  • Lifting a dumbbell laterally
  • Shoulders hunch
  • Drift flies
  • Overbent lateral lifts
  • jerk and clean
  • Snatch

Saturday And Wednesday

  • Box leaps and pushups
  • Aerial leaps
  • Jog a rope
  • Quickstep
  • Woodchops
  • Refuse to do weighted crunches.
  • Raising a dangling leg
  • Superman with one arm plank
  • to the side plank and crunch


  • descends to press
  • Weighted squats
  • Leg lift
  • Leg elongation
  • Deadlifts with stiff legs
  • stepping lunges
  • Farmers stroll


  • Chest curls
  • squat curls
  • Trespass extension
  • Bench press for triceps
  • Knee thrusts
  • Hyperextension
  • raising calves
  • Deadlifts

The Derrick exercise program comes to an end here.

Diet Of Derrick Rose

We’ll adopt a diet similar to that of Kevin Durant, Russell Westbrook, etc. Derrick claimed that he consulted these folks for guidance and inspiration.

Additionally, I was unable to find any information about the Derrick diet, so I will add what I know. I’ll offer you a diet to follow so you can become in shape like Derrick Rose.

We’ll consume a diet that includes white meat, salad, greens, fruits, vegetables, and some protein supplements.

If you enjoy it, you can have red meat once a week, but I prefer white meat because it has more protein and less fat. Drink a lot of water as well; aim for two to three liters daily. Let’s now begin the diet:

The Diet of Derrick consists of:

Derrick Rose: Vegan or not?

Derrick is not vegan, to be clear.


  • Eggs
  • Oatmeal with fruits and walnuts and almonds
  • Juice


  • Protein smoothie


  • Grilled chicken breast
  • Rice
  • Veggies
  • Salad

Evening Snack

  • Fruits


  • Sushi or fish
  • Veggies
  • Salad
  • Rice

That’s all for the Derrick Rose diet plan.