John Wall Workout Routine and Diet Plan

Johnathan Hildred Wall Jr. was born September 6, 1990, and is an American professional basketball player for the Washington Wizards of the National Basketball Association (NBA). A Raleigh, North Carolina resident, Wall was elected with the first over the pick of the 2010 NBA draft by the Wizards after working one year of university basketball for the Kentucky Wildcats. Wall represents the point guard spot and is a five-time NBA All-Star. He was selected as the first All-NBA Team in 2017.

john wall

Johnathan Hildred Wall Jr. is also known most famously as John Wall and was born on September 6th, 1990, in Raleigh, North Carolina. John was born to Frances Pulle and John Wall Sr. and he is the middle of three children in his family.

John Wall is a known basketball player for America, at NBA’s Washington Magicians. He lived throughout his childhood in absolute destitution and was continually denied by basketball executives not because of his ability but because of his brutal and destructive habits.

John Wall is generally recognized for his fiery athleticism and blazing pace. He was involved in basketball since childhood and played through his days at Gamer Magnet High School. After finishing his term from high school, he went to the University of Kentucky and next to the University of Kansas. His excellent basketball skills merited him to the University of Kentucky Athletics Hall of Fame. Over the ages, John Wall has changed himself to be a growing basketball player.

John Wall is remarkably popular for his gaming abilities and his fit, muscular and tall body. He is a health enthusiast and uses his body very well with a well-balanced diet and consistent strenuous workout concourses.

John Wall Statistics

Position Point guard
League NBA
Personal information
Born September 6, 1990 (age 30)
Raleigh, North Carolina
Nationality American
Listed height 6 ft 4 in (1.93 m)
Listed weight 210 lb (95 kg)

John Wall Awards and Achievements

  • 5× NBA All-Star (2014–2018)
  • All-NBA Third Team (2017)
  • NBA All-Defensive Second Team (2015)
  • NBA All-Rookie First Team (2011)
  • NBA Slam Dunk Contest champion (2014)
  • Adolph Rupp Trophy (2010)
  • Consensus first-team All-American (2010)
  • SEC Player of the Year (2010)

John Wall Workout Routine

Johnathan Hildred Wall Jr

Looking at Kobe Bryant, John Wall well learned the importance of finding what works the best, The place and spot where you will have the most confidence to make the shot of your life. From Derrick Rose and Rajon Rondo, he’s decided out that “you can’t play the game at one speed all the time.” If you’re not concerned, your greatest power will become a likely crutch.

His reliance comes from routine and redundancy. During pre-draft practices, John Wall gave a few hours on footwork, ballhandling, one-on-one moves, and shooting. Then he dedicated 60 to 90 minutes to further shooting practices. His center: perfecting jump shots from both sides of the free-throw lane and understanding the midrange floater. He was making layout B even as he amended plan A. “You can get to the paint, but these guys are big,” Wall says. “You don’t want to run into the guys like Shaq.”

Just as a matter of fact he would break into a 350-pound likely Hall of Famer, Wall gave the summer increasing his core and upper body, using a regimen planned to retain him strong but sinewy. “It helps me play through more contact, especially at this level, where the guys are stronger and faster,” he says. In summation of the conventional bench presses and curls, he consolidated strong stretching (“That was the first time stretching made me feel like I was already working out”) and resistance bands (“They keep you in your stance longer and your muscles burn more”). That’s a pretty smart move: Active stretches—a few minutes of going at 40 to 60 percent of your greatest energy—can help develop elasticity and coordination, so you become more flexible and loaded. And using bands can boost the complexity of workouts because you engage your muscles over a more extensive expanse of movement.

Johnathan Hildred Wall Jr

When he’s lifting weights in the gym or elsewhere and putting up more shots, John Wall doesn’t speculate about the hard work it’s necessitated to approach the professional level. He recalls about possibility and efficiency—and that nothing demolishes those things like smugness. “I wish I could be in the gym all day long,” he says. “It doesn’t matter, as long as I have a basketball. I blank everything else out. It’s just me and the basketball and making myself better and seeing what type of player I want to be.”

John Wall has a quite strenuous workout routine that he follows very religiously to maintain his physical strength and his strength on the field too. Here’s a look at how John Wall prepares for his game:

Monday and Wednesday John Wall Workout (Upper body)

  • Neck exercises of 6-10 reps, 1 set
  • Standing shoulder shrug of 6-10 reps, 1 set
  • Incline press of 6-8 reps, 3 sets
  • Incline flat bench press of 8-10 reps, 3 sets
  • Close grip pull up of 8-10 reps, 1 set
  • Machine pullover of 6-10 reps, 1 set
  • Dumbbell lateral raise of 6-10 reps, 2 sets
  • Dumbbell front raise of 6-10 reps, 2 sets
  • Seated cable row of 6-10 reps, 1 set
  • Seated cable scapular retraction of 6-10 reps, 1 set
  • Machine chest press of 6-10 reps, 1 set
  • Incline machine chest press of 10 reps, 1 set
  • Lat pull down of 6-10 reps, 1 set
  • Machine overhead press of 6-10 reps, 1 set
  • Machine row of 6-10 reps, 1 set
  • Machine reverse flye of 8-10 reps, 1 set
  • External rotation of 6-10 reps, 1 set
  • Internal rotation of 6-8 reps, 1 set
  • Triceps press down of 6-8 reps, 1 set
  • Cable curls of 3-4 reps, 2 sets
  • Hand grippe of 3-4 reps, 2 sets
  • Wrist flexion of 6-10 reps, 1 set
  • Wrist extension of 6-8 reps, 1 set

Tuesday and Thursday John Wall Workout (Lower body)

  • Dead-lift of 6-8 reps, 2 sets
  • Squats of 6-8 reps, 2 sets
  • Romanian deadlift of 6 reps, 2 sets
  • Glute-ham raise of 6-10 reps, 2 sets
  • Leg press of 6-8 reps, 2 sets
  • Leg curl of 6-10 reps, 1 set
  • One leg press of 6-8 reps, 1 set
  • Dumbbell step-up of 3-4 reps, 2 sets
  • Lunges of 6-8 reps, 2 sets
  • Leg curl on an exercise ball of 4-8 reps, 1 set
  • One leg hip extension of 6-10 reps, 1 set
  • The bridge on an exercise ball of 8 reps, 1 set
  • Hip abduction of 6 reps, 1 set
  • Standing calf raise of 6 reps, 1 set
  • Reverse crunches of 8 reps, 2 sets
  • Cable side bend of 8-10 reps, 2 sets

Friday and Saturday John Wall Workout

  • Cardio exercises like running, sports playing, etc


  • Rest day

This is all about John Wall’s workout routine or exercise plan.

Johnathan Hildred Wall Jr

A daily routine in the life of John Wall is quite simplistic. He does a lot do exercises and all his focus is on his physique ad how he can improve his fitness levels. In an interview, John Wall spoke about his daily routine saying, “I go to physical therapy in the mornings and do all the boring, routine stuff that you’ve got to do for the Achilles, like working on the scar tissue, calf raises, balance exercises, trying to get that flexibility back. The rehab is especially about getting the strength back in the leg. I also get massages as much as possible. The rehab section isn’t too bad, and it takes about two hours. After that is weight training in the same building. Monday is a lower-body lift, Tuesday is lower-body conditioning, Wednesday is an upper-body lift, Thursday is upper-body conditioning, Friday is another lower-body lift, and Saturday is a conditioning day.”

However, he takes a Sunday off where he likes to do some active recovery and that is all he does. In his words, “Yeah. Since the Vegas Summer League, I’ve been able to get on the court and do a little bit of ball-handling drills and spot-shooting without jumping. My days are very consistent. I start around 10 and finish up at 4 or 4:30.”

Johnathan Hildred Wall Jr

He had an injury but just like every other player, John Wal learned a lot about his injuries and how they can help to improve his workouts. He says, “It made my workout even more fun. You see a smile on my face more than before because I got through being in a walking boot. Doing that all over again wasn’t fun, but I’m keeping in mind that it’s about baby steps. It ain’t a marathon. I’m in no rush. I’m just listening to my team doctors, and whatever they tell me I’m allowed to do, I focus on that.”

He improved on his weight lifting too which will get him stronger but he is focusing on the basics more than anything. He also explains that “Right now, I’m not worried about getting stronger or faster. I’m just getting back to the basics. But eventually, I do want to get leaner. I gained a lot of weight last year, but a lot of my weight was muscle mass. When I came into the season last year, I looked like I was about to play free safety in the NFL. So I eventually want to be strong but lean at the same time. If I can get myself back down to 200, 205, that’s going to be great for me.”

After he got his surgery done there was a time when he faced some problems because he couldn’t work out at all. However, he made some improvements which helped him to reach a certain level. He explains saying, “For the first five months, I wasn’t able to do anything because I had surgery, then another surgery after the infection. Then I was going through the process of having a boot on, putting a cast on, then I was out the cast into another boot. And while I’m going through that whole process, I couldn’t sweat or anything, because they didn’t want sweat to get into the incision. It’s been a very long task. I’m very excited about where I’m at. I thought I’d be way more behind than where I am now.”

John Wall Basketball Workout

Johnathan Hildred Wall Jr
Washington Wizards guard John Wall celebrates as he stands on the scorer’s table after Game 6 against the Boston Celtics in an NBA basketball second-round playoff series, Friday, May 12, 2017, in Washington. Wall sank the game-winning 3-point shot. The Wizards won 92-91. (AP Photo/Alex Brandon)

Skills and Strength

Because of his injury, John Wall realized that he needs to master his skills and his strength development techniques which were done by practicing on the court. He includes a lot of basketball exercises and asks the aspirants to do the same.

Ball Handling

John Wall is a fast player but what makes his difference from others is the fact that he is as fast as handling the ball as he is without it. His sprint time during dribbling is faster than it is without the ball! Thus it is a great point for a point guard that is navigating the lane.

John Wall’s speed was a great attribute like his ability to protect the ball from the defenders and is a result of his skill-based training. “You have to get used to going full speed with the ball and not losing it,” he says. “You need to make your handles tight so that people can’t rip you, so you can make certain moves and you won’t lose the ball no matter how fast you are going.”

You can use Wall’s trademarked dribbling course (below) to get your arms strong. “This makes you dribble with two balls while keeping your eyes up,” he says. “It’ll help you protect the ball.”

Two-Ball Dribble Circuit

  • Perform simultaneous dribbles below knees for 30 seconds
  • Perform alternating dribbles below knees for 30 seconds
  • Perform simultaneous dribbles above knees for 30 seconds
  • Perform alternating dribbles above knees for 30 seconds

Sets/Duration: 4×30 seconds each drill

John Wall: Start with normal speed and then go faster. The faster you can go, the better you’ll be when you’re going against a good defense.

Johnathan Hildred Wall Jr


John Wall says that it is the perfect shooting technique that makes him a very confident player. He shows this attribute casually by hitting 20 consecutive balls successfully even while he is giving interviews! The confidence that he has is based on his history of lowering clutch shots. In his premier seasonal game in Kentucky, he knocked over a buzzer-beater to defeat the Miami team.

He says, “If you miss two or three shots and everyone’s booing or saying, ‘I told you that you couldn’t shoot,’ you’re just going to lose your head and stop shooting.” Wall urges young athletes to stay confident in their own abilities to score from anywhere on the court. “When you’re open, you need to make sure you take those shots,” he says. “Even if you make one of five, you’re showing them that you’re willing to take that shot. Eventually you’ll be able to knock it down with more consistency and they’ll have to come out there and guard you.”

Before every game, John Wall drops 150 shots from various places on the court to make certain his game shot is on. But long before his pre-game method, he equips with a powerful shooting drill (at right).

“This builds confidence,” he says. “I know that we’re going to run pick-and-rolls a lot, and as a point guard, I want to be able to make the shot that play creates.”

John Wall proclaims the conditioning as “Finding the Sweet Spot,” because it increases his shots from the point on the court where a point guard has the ball most frequently. “I can get to the elbow quite a bit, especially with my speed and ability to get past guys,” he says. “I want to be able to get to the rim, but taking that beating is going to get to me, so I want to master that mid-range area,” John Wall continues.

Johnathan Hildred Wall Jr

Finding the Sweet Spot

  • Take the shot from the left elbow
  • Run to right elbow, receive feed from partner and take the shot
  • Continue elbow-to-elbow movement and shooting until 10 shots are made from each spot
  • Repeat the drill with the defender’s hand in your face

Sets/Reps: 2-3×20 makes

John Wall: Everyone has a different shooting technique that works for them. Just make sure to get a lot of reps with it and hold your follow-through. Jump and get your elevation.


After John Wall has taken the jumper shot that he is so confident about, he is ready to deliver the amazing dunks that too from the stronger and bigger defenders.

“Finishing at the rim is part of my game,” he says. “I’ve worked on my upper body quite a bit. Finishing strong after contact and getting and-ones means my upper body has been getting stronger.” Wall knows how significant it is for him to be capable to struggle against stronger players. “I have to be able to hold my position in certain situations, play through contact and fight through screens,” he explains.

One can use Wall’s Band Circuit to grow your shoulders, traps, and arms, the essential upper-body muscle groups utilized in terminating at the rim and working through protection. John Wall states, “This is just like using weights, but without as much stress on my joints. It gets you a good burn for sure.”

Band Upright Row

  • Assume an athletic staggered stance with the band under the front foot; hold handles in front
  • Keeping hands close to the body, drive elbows high to raise handles to chin level
  • Lower handles with control and repeat for specified reps

Sets/Reps: 3×12

Band Lateral Raise

Johnathan Hildred Wall Jr

  • Assume athletic stance with the band underneath feet; hold handles at sides
  • Raise straight arms out to the side until parallel to the floor
  • Lower arms with control and repeat for specified reps

Sets/Reps: 3×12

Band Tricep Kickback

  • Assume athletic stance with the band underneath feet; bend forward slightly and hold handles at sides with arms bent 90 degrees
  • Without moving upper arms, drive handles back until arms are straight
  • Lower handles with control and repeat for specified reps

Sets/Reps: 3×12

John Wall Top 3 Exercises

Johnathan Hildred Wall Jr

Read on below for what 3 exercises do John Wall likes to add to his daily routine!

The player’s super speed isn’t just due to strong legs. “His core is what makes him so amazing and fast on the court,” states Down Clifton, who has instructed and trained John Wall and now serves as his agent. These movements are components of Wall’s regimen.

1. Crunch and Punch
Lie on the floor with your knees bent, feet flat, and fingers behind your ears. Crunch up, punch your right hand across your body, and lie back. That’s 1 rep. Do 8, and then repeat with your left hand. Finish with 1 set in which you punch both arms forward.

2. Medicine-Ball Throw
Stand 10 feet from a wall, holding a medicine ball to your chest. Stagger your feet, right in front of your left. Chest-pass the ball to the wall, and come forward to catch the rebound. Do 8 reps, switch feet, and repeat. Then do 2 more sets with an overhead throw.

3. Plank Walkout
Start in a pushup position, your body in line from head to ankles. Lift your right hand and place it on the floor ahead of your left, and then move your left hand up. Move your hands back. That’s 1 rep. Do 10. Then repeat it all, this time moving your left hand first.

John Wall Diet Plan

John Wall’s new diet, certainly, has a bit more sophistication than what he was eating before. The high-sodium feast of shrimp fried rice has become shrimp and vegetables mixed in avocado oil, replacing cauliflower for the actual rice. Ginger lemon tea has been restored from chocolate milk. Salmon rather than red meat. And for a guy who particularly loves candy and snacks, John Wall now snacks on gluten-free kettle chips with zero saturated fat. “We track him all the time [during Wall’s rehabbing]…. You could tell that he’s lost some weight,” Wizards Coach Scott Brooks said. “But it’s good. It’s going to be good for his long-term recovery.”

Johnathan Hildred Wall Jr

The diet and the changes John Wall has shown in the game. He has been able to play for 40 minutes without stopping or getting tired. He feels way better too. His game has changed and the best part is that he can realize all the differences in it. He also felt slimmer. In his words,

“I feel way better,” Wall said. “My first game back against Charlotte [March 31], when I put my jersey on it looked different, like, I was skinny. I felt way skinnier than I was when I first started playing at the beginning of the year.”

John Wall’s diet was actually ell thought over by his nutritionist, coach, and chef, Horatio Smith who John Wall met in the summer of 2018 during a vacation to the Bahamas. Wall arrived on the island feeling a bit unpleasant and sick. At his paid leisure villa, he demanded chocolate milk. Smith, who is Bahamian, proposed a more enjoyable cocktail for restoration and mixed up a container of ginger tea, which was unique to Wall. So was the feast of mussels that Smith produced (“I hate mussels,” Wall had said to Smith before). The Wizard’s guard instantly became a fan of the exotic foods and selected  Smith as his chef. He also began removing the bad stuff from his diet.

“John, he loves chocolate,” Smith said. “He loves, loves chocolate but chocolate messes with his digestive system. His body becomes inflamed.” Inflammation was one of the major drawbacks of John Wall. He also required surgery because of the same reason of his knee being inflamed. Smith made sure to use spices such as turmeric and curcumin which are known for their anti-inflammatory properties.

In the early season of 2019, John Wall still ate clean but enjoyed rice and red meat on rare occasions. After he got his knee surgery done, John Wall completed eliminated starch and bread from his diet and only ate protein, fruits, and veggies. His meals were carefully planned and his portions were also lessened than it was before.

“Before I came back from this injury, I didn’t have red meat anymore,” Wall said. “I just stuck to fish and chicken and that was it. Like, no pasta and stuff like that.”


Johnathan Hildred Wall Jr
LAS VEGAS, NEVADA – JULY 06: John Wall watches courtside during a game at NBA Summer League on July 06, 2019, in Las Vegas, Nevada. (Photo by Cassy Athena/Getty Images)

Alcohol was also removed from his system. Even though drinking is not a bad habit, but he had it very occasionally while he was hanging out. When he drinks, it is usually a glass of red wine but he makes sure to drink a lot of water after it. John Wall has pina colada for his breakfast but with a little tweak from the chef, like, coconut milk, coconut chips, fresh orange juice, a pinch of sweetener, and chunks of pineapple (the fruit also has anti-inflammation features).

“We’ve cut out about 60 percent of the sugar that he would be taking in the past years and cut out all the saturated fats,” Smith said from Wall’s residence in Potomac, Md. “Now that he’s lighter and leaner, it’s easier for him to maneuver. It’s easier for him to move. And he feels better and in turn that makes him want to eat cleaner,” he continues.

While John Wall is in Toronto, he finds restaurants and hotels which is similar to back home. He eats mussels every single day which he now loves to eat. He is even happy to not touch the Debbie Cake which was his favorite! H has made much healthier choices and he explains this by saying, “I have all this gluten-free and all this crazy candy and snacks that my chef’s got with no sugar involved,” Wall said.

Brooks has seen the change but can only shake his head when he learns about Wall’s more initial review of his body.

John Wall has not worked out properly ever since he got injured. He did not eat a lot of carbs and he stayed on a diet so that he does not gain weight and lose all his progress. The result? He was much slimmer than before! He explains his whole journey by saying,

Yeah, ever since I’ve been injured, I haven’t had many carbs, for real. I’ve been on a keto diet. I have a great chef, Courtney Harris, and I want to stay on that diet during this whole process. When I get back to playing, I’ll try to have carbs on game days and things like that. But it’s been tough—I haven’t had fried rice or pasta in five months, and I’m a big shrimp fried rice, pasta type of guy. I can’t have none of that, but I’ve been seeing the results pay off with my body. I’m slimmer, and when I went to Vegas [Summer League], everybody was like, “Damn, you look good, you look skinny.” And I was like, “Y’all don’t even know that I just started working out not even a month ago.”

“If he thinks he was fat, I want his fat,” Brooks said. “Professional athletes are so funny. They think two or three pounds makes them slow or stronger. I think with him, I think it’s good to keep his weight where it is now. In the last couple of years, he’s had knee surgery, so it’s always good to lessen the load. But he’s always been in good shape.”

Wall told that he was having a six-pack of abs after surgery and recovery; his stomach wasn’t that cut in September. He likes to be 207 pounds and intends to stay there, even if it involves giving up shrimp fried rice.

In an interview with a leading magazine, Wall explained how he’s kept up a keto diet notwithstanding how a notoriously picky eater he is and shared his communications with good friend DeMarcus Cousins, who also earlier experienced a notable Achilles injury (and is thus giving the keto diet a try the summer of 2019).

  • For breakfast, he prefers 1 glass of fresh orange juice with a handful of strawberries, 2 bananas, and a bagel with peanut butter.
  • Their lunch includes a cereal and fruit bar with a large ham baguette.
  • For an evening snack, he takes a handful of blackberries with Greek yogurt or cheese.
  • His food includes broccoli with rice and chicken. This is all about John Wall’s diet plan.

In his own words, John Wall simplified it down too. He says, “For breakfast, I have a smoothie or an açai bowl. For other meals, I might have lamb chop, steak, all types of vegetables. I’m a very picky eater. Some of the stuff I’m eating, I wouldn’t be surprised if I never ate it before. But I’m a little older now; I have to be smarter with my body. Being a heavyweight isn’t going to help me be at my best level. I had to lock in and slim down so I could have a longer career.”

Johnathan Hildred Wall Jr

DeMarcus Cousins is also looking ripped which John Wall credits to the keto diet. He gave the diet a shot too and tells the reporters, “Yes, and that’s crazy because he’s on the keto diet, too. I asked him how he lost 20 pounds since the season ended, and it’s because of the keto diet. That gave me more confidence because I know it’s working for both of us, and he’s able to do way more conditioning than I am. So for me to be where I am right now, and I can’t physically run on the court yet, I’m happy with the progress I’m making.”

DeMarcus also gave a lot of advice to John Wall after he suffered from his heel injury because he had felt the same some time ago too. He gave John Wall a lot of time which he shares with his fans who might be going through something very similar. He says,

That’s my brother, man. He just told me there are going to be days where you feel like, “I’m gonna have it back,” and then some days where you’re like, “Nah, I ain’t got it, I can’t make it.” And he’s been right. But I’m a strong person mentally, and I’ve got my son around, my family and friends around, to keep me motivated. Ace gives me another perspective on life—he’s my first child, born December 5. I want my son to see me play at a high level in the NBA, and I also want to prove all the people wrong who say I’ll never be the same, I can never play as well again.

He also has a baby whom John Wall makes sure eats well. However since John Wall himself is a very picky eater, his fans asked him if his son is picky too. Here’s what John Wall said, “Nah, man, he only seven months, so whatever you feed him, he’s gonna eat. He’ll make faces if something doesn’t taste right to him, but he’ll still eat it. If we taste something we don’t like, we’ll throw it away. He’ll taste something and try more.”

He says that he might be picky because he has a lot of stuff that he stays away from. He says that he got this from his mom. In his own words, John Wall explains that “Oh, man, me? I don’t eat mustard, pickles, lettuce, no salads, I like all my food plans. If I ate a turkey burger today, it would be meat and bun. Everybody be picking on me because I’m like that, but I get that from my mom.”

That was all about the fitness routine that John Wall follows. It includes his workout routine and the kind of drills that he does to remain at the top of his league along with his diet plan which helps him get all the energy that he requires to stay at the highest point!

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