Isaiah Thomas Workout Routine and Diet Plan

On February 7, 1989, Isaiah Jamar Thomas was born. Former American professional basketball player who played for the New Orleans Pelicans of the National Basketball Association (NBA).

Isaiah Thomas

In college, the 5-foot-9 inch (1.75 m) point guard played three years for the Washington Huskies and was a Pac-10 all-conference selection all three years. The Sacramento Kings selected Thomas with the final pick in the 2011 NBA draft after he elected to forego his senior year of college. His tenure with the Kings was short-lived, though, as he became a member of the Phoenix Suns in 2014. Then, in February 2015, he was traded to the Boston Celtics. His NBA career included being labeled an All-Star in 2016 and 2017, as well as earning All-NBA Team honors for the 2016-17 season when the Celtics finished first in the Eastern Conference and he finished 5th in MVP voting.

After being acquired by Boston, he was dealt with the Cleveland Cavaliers in August 2017 before being dealt with by the Los Angeles Lakers at the mid-season trade deadline. After joining the Denver Nuggets in July 2018, Thomas has played for the team. Later that summer, he signed with the Washington Wizards, before being traded again mid-season, this time to the Los Angeles Clippers, where he was waived soon after. Thomas played three games during New Orleans’ 2021 season after signing a 10-day contract.

In this article, we will talk about basketball player Isaiah Jamar Thomas and his fitness routine. We will understand how does he train for his matches and comes out to be a greater personality. He seems to have quite an efficient workout and diet plan that will be a matter of discussion for this article.

Isaiah Thomas Body Statistics

  • Birth Year: 1989
  • Birth Date: February 7
  • Height: 5 ft 8 in (1.73 m)
  • Weight: 185 lb (84 kg)
  • Biceps: 15 inches
  • Body Measurements: 41-30-35

Isaiah Thomas Awards and Achievements

  • 2× NBA All-Star (2016, 2017)
  • All-NBA Second Team (2017)
  • NBA All-Rookie Second Team (2012)
  • AP honorable mention All-American (2011)
  • 2× First-team All-Pac-10 (2010, 2011)
  • Second-team All-Pac-10 (2009)
  • 2× Pac-10 Tournament MVP (2010, 2011)
  • Pac-10 Freshman of the Year (2009)
  • No. 2 retired by Washington Huskies

Isaiah Thomas

Isaiah Thomas Workout Routine

Isaiah Jamar Thomas is quite active and likes to practice a lot for his matches. He does exercises that would focus on his game and so it is more game-related workout patterns that he follows. In this section, we will discuss the kinds of exercises he does. There are many exercises and he follows a particular schedule to do all that but he focuses a lot on his leg as basketball is primarily running. Thus here are the exercises that he does:

1. Lateral lunge

Besides being your best friend, the lateral lunge mimics basketball’s defensive shuffle while opening up your groin and hip muscles. Start from a standing position, by stepping to the right. Toes should be pointing straight ahead and feet should be flat and then you should squat on your right leg. You must maintain the straightness of your left leg and weigh yourself on the heel of your right leg. Squat as low as you can while maintaining the straightness of your left leg. Then return to the standing position after holding this position for two seconds. Perform these exercises for a total of ten reps, then switch sides.

2. Glute bridge

A strong glute is a key to a great game- therefore, this exercise is one of the best for training them. Using the glutes in this exercise, which begins with lying face-up on the floor, creates firing and recruitment patterns in your glutes. Keep your knees bent 90 degrees and your feet flat on the floor. Place a towel rolled up between your knees between your legs. Squeeze your glutes by forming a bridge with your hips toward the ceiling. Hold the position on the top as you keep your shoulders and heels flat on the ground. Bring your hips towards the ground without touching the ground. Perform this exercise for 10 reps.

Isaiah Thomas

3. Lateral bound

Would you like to master quick cuts and side-to-side movements? Boost the lateral power of your legs with lateral bound. Standing balanced on your right leg and with your left foot on the ground, you must do this exercise. With your right leg, crouch slightly, and then use your glutes and left leg to leap to the left. Use your ankle, knee, and hip to land on your left leg. Do not lose your balance or you will injure yourself. Jump to your right after holding this for three counts. Continue doing this 10 times, on each side.

4. Medicine ball squat to press

A medicine ball is an essential tool for every athlete. When you do this special squat, you mimic jumping for basketball athletes. In order to do this, you must hold a medicine ball at chest height. During the exercise, lower yourself into a squat, extend your hips, and raise the ball and your body into the air.

5. Pull-ups

The pull-up is akin to the jump shot in that both require the same effort and work out the same muscles. Make sure you incorporate pullups into your workout routine if you want to improve your lats, back, shoulders, and wrists. As you hang from a bar with an overhand/reverse grip, gently pull your shoulder blades back and down, lifting your upper body. Each time you jump, return to the fully extended position- this will help you improve your jump shot.

6. Goblet squat

The goblet squats, also called “power squats”, are an excellent workout for the lower body. Kettlebells are an excellent tool to help here. Imagine that you are holding the kettlebell with two hands to your chest, drinking out of it like a goblet. In squatting, you should sit on your hips and shift your weight to your heels without lifting your toes. During this exercise, your elbows should touch your knees, while your kettlebell should be in contact with your chest. As you rise, extend your hips with a powerful extension- repeat this 10 times.

Isaiah Thomas

7. Single-leg hurdle hop

Basketball is a contact sport characterized by a variety of irregular injuries. To survive the worst, you have to prepare your body to land and absorb force when you jump the single-leg hurdle. Place a few low hurdles in front of you and stand on one leg in front of them. Leap over each hurdle while holding the landing on that leg. It is of paramount importance to soften your landing, absorbing the impact through the hips and glutes. Switch sides and repeat the movement with the opposite leg.

8. Romanian deadlift (RDL)

An important aspect of basketball is jumping, with explosive movements as an accent. Hence, one must be able to hinge from the hips rather than jump from the knees. Romanian deadlifts are just what the doctor ordered for conditioning the hamstrings, glutes, and back. To do this, you need to stand shoulder-width apart, with your feet shoulder-width apart. A dumbbell should be held firmly at each side of your feet, keeping the weight on the back half. Holding the dumbbells in front of you, shift your hips back as far as you can while keeping your back straight. Whenever you return to the standing position, this will trigger the hamstrings and glutes. Do a continuous set of 10 repetitions.

Isaiah Thomas

That was all about the kind of workouts that Isaiah Jamar Thomas does in his daily routine. In the next section, we will discuss the tips and tricks that he uses during his workouts and practices. In the following section, we will see how he sticks to his routines pleasantly!

     Isaiah Thomas Workout Tips and Tricks       

In this section, we will discuss the kind of workout tips that he has to give to his fans and followers. He makes sure to incorporate all these tips in his routine too to get the best results possible. This here is the tips that he has to give off:

  1. Drills of 100. The goals Isaiah focuses on when practicing any technique are twofold: building confidence and muscle memory. As an instance, when Isaiah is practicing form shooting, he shoots five shots in front of the basket, then steps back and shoots another five, repeating the process until he makes 20 baskets. In addition, he performs the same shooting drill for each of the five main angles around the basket, from the far right corner to the far left, as part of his daily regular shooting routine.
  2. Combo drilling drills. As a way to work on his dribbling technique, the superstar player practices a variety of dribbling combinations. It is a good idea to string together dribbles in a combination while practicing. Isaiah recommends doing each six times, then every two times, and then each once. This will build your confidence. Dribbling drills include crossovers, protective drills, running, low, power drills, and hand placement drills.
  3. Develop your endurance. When you are just starting, long practice sessions are likely to feel overwhelming or exhausting. Isaias explains that you should strive to build this endurance up. High school was a time when he needed to practice his shooting skill. He would exhaust himself after 30 to 40 shots, but quitting was out of the question: he would catch his breath and then resume the practice. To build his strength to make 100 shots without exhaustion, he spent his days practicing hard and gaining experience.
  4. Build a strong foundation. Once you become better at basketball, you may be eager to move on to more challenging drills that combine passing, dribbling, shooting, and rebounding as if you were playing a real game. Isaiah says when you reach the level of mastering a certain drill, you can add a different element to it so you can take it to the next level. In combination drills, you should first make sure that you can confidently make five shots in a row off a single pound dribble (when you stand in position, dribble once, and shoot)
  5. Simulate passes even when you’re alone. Do not give up if you don’t have a gym partner or someone who can help you practice. When you throw the ball, give it a little spin to encourage it to bounce back to you after it hits the ground. The simple art of throwing the ball out with a little backspin and getting it into your shot is a great way to make the most of those opportunities when you’re working out by yourself, says Isaiah. Imagine that a pass is coming into your shot pocket, shoot from there, get the ball back and try again, all from different angles.
  6. Work backward from your mistakes. Keeping repeating the same shot with the hope of improving won’t work if you are consistently making the same mistake while exercising. In the event of a problem, Isaiah suggests thinking about the ball and the finish, so you can work backward to pinpoint the problem. “When I start to miss the shot to the right,” Isaiah states, “most of the time for me, that means that I’m fanning my follow-through. I’m not following through as straight as I normally would. When I’m missing short, most of the time, that means I’m only shooting with my arms, and I’m not using my base and my legs to be the foundation of my shot.”
  7. Don’t forget about footwork. A good way to practice keeping your feet right behind the line when shooting is to make sure your jump comes from behind the line and lands behind it. If you start twisting when shooting, Isaiah says, you should always keep both feet right behind the line. During this process, your body becomes familiar with a stable shot. Following a simple progression, there are five straight up and down, then five toward the basket, five away from the basket, and five on either side of the basket.
  8. Warm-up on game day. “When I step foot on the floor during our season to get ready to play, I always take time to go through my pre-game process,” Isaiah declares. “I get reacquainted with the basketball before I even take a shot.” Isaiah’s pre-game practice starts with a two-ball dribbling sequence to “overload his coordination” and help him get ready to process a lot of information at once and make better decisions on the court. After practice, he does some form of shooting to get in the scoring mindset. Everybody could have a different routine that’s unique to them, that makes them feel 100% ready to play, Isaiah says. “Whether that’s copying mine or doing something on your own, I challenge you to find that.”

Isaiah Thomas

That was all about the tips that Isaiah Jamar Thomas gives away. But besides having a great workout schedule and adding tips to it, Isaiah Jamar Thomas also follows a great diet plan so that he could keep up with all the intense workouts he does in the gym and on the playing field. So take a read ahead.

Isaiah Thomas Diet Plan

Thomas took a significant step towards becoming more than just a solid NBA player, but possibly even one of the best in the game. If he does not make some changes – the most notable one being to his diet – he will not stay among the elite for long. “I do not eat good,” Thomas confessed after his exit interview this week. “I eat like a young guy, a young guy who got a little bit of money, fast food every day. But I’m going to change.”

Isaiah Thomas

It is not only because of what happened with him and the Celtics during the season that he must make this change but also because of his long-term goals, which include playing in the NBA until he is 40 years old.

“I’m not that old but the greatest players took care of their bodies the best,” Thomas said. Former Celtics Ray Allen was included among Thomas’s list of people who were excellent at taking care of their bodies. But Thomas was quick to mention that he wouldn’t take Allen’s actions to ensure good health to the same extent as he did.

“Because he’s a little crazy with that,” quipped Thomas. “I just want to play at a high level for a long time, like Steve Nash, Kobe Bryant. You have to take care of your body. That’s half the battle of performing out there on the floor.”

Thomas continued, “This is a big summer for me to start doing that.” 

Thomas believes that eating right is only one part of the transformation process. In addition to working in the boxing ring with friend Floyd Mayweather Jr. during the offseason, he will modify his offseason workout program.

“I’m working with him a few times, get my conditioning right, probably train, do some boxing stuff on the side, just to get in that type of shape,” Thomas explained. “You get in that type of shape you won’t get tired on the basketball floor. This summer is big for me, transforming my body, getting into the best shape possible, and coming back and having another all-star year.”

Isaiah Thomas

It will be important for Thomas to continue upgrading his game, as well as the play of the players around him, for the Celtics to improve in the future. That last point was among many reasons why the season for Boston ended. No matter how hard he tried, neither he nor those around him were able to step up to a level required to beat the Atlanta Hawks. This brings to Thomas another lesson learned.

“You can’t do it on your own,” Thomas responded. “There’s no way you can do it on your own. Nobody can do it on your own; and how hard it is to win playoff games, a playoff series. It’s not easy.”

It is only when you fall short that Thomas is left with an uncomfortable feeling that he will never want to experience again.

“I’m going to do whatever it takes to not have this feeling again,” he narrated. “It really hurt me. I’m going to use that as motivation to continue to get better and to work on my flaws and make those into my strengths. I promise you’ll I’ll be back better than ever next year.”

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