Courtesy of STACK.com
Blake Griffin’s explosive hops and intimidating physique might lead you to believe he’s all about lifting heavy weights and performing countless squat jumps. While he does his fair share of lifting and plyometrics, the bulk of his training consists of full-body cardiovascular workouts and exercises that force him to control his own body weight.
The result of this style of training is a ripped, high-flying monster dunk champion. Try Griffin’s workout below to see what it can do for you.
Swim one length of the pool only taking a breath after seven strokes. Swim back doing the same. Repeat for 6-10 lengths, resting as needed.
Griffin says: “You try to swim seven strokes without taking a breath, so it’s only like two breaths down and two breaths back.”
Swim one length of the pool without using your legs at all. Keep your head above water and use only your upper body. Swim back the same way. Repeat for 8-12 lengths, resting as needed.
Griffin says: “You can’t use your legs and you have to keep your head above water so it’s all upper body.”
Place both hands on top of the ball. Lower down into a Push-Up, then rise back up. Keep your elbows in tight. Repeat. (A variation involves placing one hand on the ball, the other on the ground.)
Griffin says: “Everyone does push-ups for arms and the chest and everything like that, but with the basketball, it forces you to really grip and use your forearms a little bit more. Keep the core tight through the push-up, which works almost everything except the lower body.”
Split Squat With Basketball
Start in a staggered stance with your left leg in front and hold a basketball against your chest. Lower down into a squat position with control until your right knee is just above the ground. Drive up until you are in an upright position and your right leg is completely straight. Repeat for reps and perform with your other leg forward.
Griffin says: “Works with anything you do on the court. Hold the ball and keep the core tight through everything.”
Sets/Reps: 4×8-12 each leg
Swiss Ball Plank
Assume a push-up position with your hands on the sides of a Swiss ball and your feet on the ground. Keep your core tight, your arms locked and your body forming a straight line from your ankles to your shoulders. Hold this position with minimal movement for the specified duration.
Griffin says: “Grip on the ball is huge when you’re going up for a rebound and pulling it down with one hand or going up to finish and control the ball with one hand.”
Sets/Duration: 4×45-60 seconds
Sit with your knees slightly bent and your feet off the ground. Hold a med ball in front of your chest with your arms slightly bent. Rotate your chest to the left and gently touch the ball to the ground next to your left hip. Slowly rotate back to center and to the right, lightly touching the ball to the ground next to your right hip. Repeat continuously.
Griffin says: “I have to stay on my core and make sure I’m doing it every single day to keep my back from messing up, which can in turn mess up something else.”
Sets/Reps: 2×15 each side
Blake Griffin’s workout above is one of the reasons he is arguably the most explosive, powerful player in the league. His ability to contort his body for acrobatic finishes around the rim can be contributed to his focus on workouts that strengthen his core and force him to control his entire body through various movements and positions. Add this workout to your fitness routine to see increases in overall strength and your ability to perform basketball-specific moves. Once you’ve done that, head to Eastbay for the best basketball gear in the game.
For more great workout tips, head to STACK.com.