Russell Westbrook, a valued member of the Oklahoma City Thunder has shot up to the top of his league in the NBA with his amazing athleticism (we’re quite thankful for his workout routine!) and his world-class skills which let him play pretty well. Literally, no one else lays NBA with the kind of ferocity that Westbrook plays with. And probably that’s why he is pretty shredded too.
Russell Westbrook Jr., who was born on November 12, 1988, in Long Beach, California to parents Shannon Horton and Russell Westbrook, is actually trained by his father as a kid. Shortly after his birth, the Westbrook family relocated to Los Angeles. He and his younger brother, Renard, both were actually trained by his father and perfected the nuances of the game pretty early in life.
All the training by his father led him to be a six-time NBA All-star and a two time NBA All-star game. He also won the title of MVP, or the Most Valuable Player consecutively in 2015 and 2016. He also became a member of the All NBA team 6 times in his life.
Russell Westbrook was also a part of the college basketball team for the UCLA Bruins and received third-team all-conference credits in the Pac-10. Westbrook was chosen by the Seattle SuperSonics as the fourth overall best in the 2008 NBA Draft, which was shifted to Oklahoma City six days succeeding. Westbrook has represented the United States national team two times in his lifetime, obtaining gold medals at the 2010 FIBA World Championship and 2012 Olympics.
Russell Westbrook Statistics
Height: 6′ 3″ or 191 cm
Weight: 200 lbs or 91 kg
Year of Birth: 1988
Russell Westbrook Workout Routine
Westbrook’s unique explosiveness can be said to be a reason as to why he is so celebrated as a basketball player. He also has a great raw talent and a beautiful instinct which lets him for far in his career. He goes against and pretty much challenges the likes of LeBron James and Giannis Antetokounmpo. However, that is because he does really mess around when it comes to his speedy workouts and his playing style which has often been deemed as pretty energetic.
His almost turbulent method includes moving in a very off-balance way regularly every moment he has the ball, which is essentially the complete game in most circumstances. We would credit his sense of stability and strength along with his dynamic style of playing. It shows how serious does he take his core strength, speed, and stability workout! Jason Kidd summed up Westbrook’s sport technique properly: “He is the (Mike) Tyson of basketball,” NBA legend Jason Kidd once told ESPN of Westbrook. “When the bell rings, he’s coming for you. Whenever he’s on the floor, he plays at one speed, and that’s fast and hard.”
NBA players usually have the kind of body that is ripped and which any average guy would love to have. However, unlike pro bodybuilders or NFL players, the NBA players have a pretty ripped, athletic, and lean outlook! They have the kind of body that an average guy would achieve with a fair amount of work and dedication.
The number 1 most endeavored after the male frame is the muscular and energetic look – and by the end of this section, you are going to know precisely how to accomplish the target by following Russell Westbrook’s diet and workout routine for yourself. We are going to crack open every detail of the offseason workout, diet, and supplement plan for the All NBA superstar, Russell Westbrook, in this section– so let’s get started!
When it comes to working out and what kind of exercises he usually do on a day to day basis, Russell is extremely reticent. But we do know he concentrates on pace and bursting exercises. This is one such quality about him that makes him one of the most interesting NBA players to follow. Russell can be nearby midcourt, then delivering a slam dunk only a few seconds later.
Dumbell workouts are pretty amazing to gain strength and volume in the muscles.
- 1st exercise: Physioball dumbbell chest press 4 x 6-10
- 2nd exercise: Single leg dumbbell curl-to-press: 3 x 8
- 3rd exercise: Walking dumbbell push-up top row: 4 x 8
- 4th exercise: Dumbbell squat jump: 4 x 8
This explosive workout is perfect for people who are aiming to gain explosive strength just like Russell Westbrook. It is completely different from isolation exercises and you must keep the form in mind before you try them out. Make sure that you also make maximum efforts with each rep for the best result.
- 1st exercise: Plate jump 4 x 8-12
- 2nd exercise: Frog squat jump 4 x 8-15
- 3rd exercise: Box squat jump 4 x 8-12
- 4th exercise: Dumbbell swing threw jump 3 x 6-10
- 5th exercise: Standing triple jump 3 x 4-8
- 6th exercise: Finger clean 4 x 3-6
- 7th exercise: Dumbbell jerk 4 x 8-10
- 8th exercise: Ravers 3 x 15-25
- 9th exercise: Concentric box jump 4 x 6-10
- 10th exercise: Long box jumps 3 x 4-8
Point Guard Workout
If you play anything like point guard (almost like how Russell Westbrook does) this workout would be perfect for you. Veteran point guards can understand the defense, set up their teammates, and lead the attacking team into the right places. Try out the workouts here to develop your ball handling and point guard facilities.
- Dynamic stretching warmup: 5-10 minutes
- 1st exercise: In the box dribbling 2 x 2 minutes
- 2nd exercise: Bust out and retreat dribbling 2 x 1 minute
- 3rd exercise: 2-minute combo move weak hand finish x 1 set
- 4th exercise: Step back crossover to floater finish 3 x 6 makes
- 5th exercise: Ball screen and turn the corner 2 x 5 shots
- 6th exercise: Ball screen and pull-up jumper 2 x 5 shots
- 7th exercise: Ball screen refusal 2 x 5 shots
- 8th exercise: Feeding the post passing 2 x 8
- 9th exercise: Combo move partner passing 2 x 1 minute
- Cooldown: Static stretching 5-10 minutes
Here is a weekly description of what an NBA star like Russell Westbrook does in his routine.
MONDAY AND SATURDAY: PUSH AND PULL DAY (ATHLETIC GAINS)
- Push and pull Superset
- Weight Plate Pushups
- Weighted Pull-Ups
Description: Westbrook will complete 3 total sets with 60 seconds rest after each set. He will begin off by doing weighted push-ups and then perform pull-ups until he has reached a point of 100 percent muscular failure. He also focuses a lot on keeping the perfect for, while his workouts and perform reps with explosive energy to build his speed and muscle fibers.
- Dumbbell snatch superset with Single Arm Cable Row
- Dumbbell Snatch: 10-12 reps
- Single Arm Cable Row: 10-12 reps
Description: This workout is an absolute pulling movement that serves to strengthen his back and biceps. This excellent pulling exercise will assist Westbrook with various athletic moves on the basketball court. He will do 3 supersets and make sure that his reps fall between 8 to 12 in each set.
- Bottoms Up Abdominals
Description: This is a perfect abdominal and oblique exercise that will assist Westbrook to improve his core power and overall explosiveness. The abdominals and obliques are involved in various athletic actions– and are essential for moves like vertical jump, speed, and core growth.
TUESDAY AND SUNDAY: COMPOUND EXERCISE DAY
Tuesdays and Sundays are usually full-body workout days and so he performs 5 different kinds of compound movements and works on his explosive strength and full-body impact. He makes sure to begin his workout routine with a good 10 minutes stretch and then move forth with the full-body routine.
He usually performs 4 supersets with 6 to 8 reps on each set and follows a combination of at least 5 to 6 exercises. He also takes a short 2-minute rest between each set. He also varies his routine a lot and does any 5 exercises out of the subsequent compound lifts to maintain his strength!
- Barbell incline bench press
- Barbell front squat
- Db walking lunges
- Standing barbell row
- Weighted Wide Grip Pull-ups
- Db flat bench press
- Barbell Shrugs
- Underhand grip barbell row
- Barbell power snatch
- Stiff leg deadlift
- Barbell sumo deadlift
WEDNESDAY: LOWER BODY EXPLOSIVE EXERCISE DAY
- Single leg kettlebell squat
- Db squat jumps, Drop sets with declining weight
- Db side lunges with explosive foot swings
- Weighted jump ropes superset with box jumps
- Speed parachute springs with quick feet carioca
- Full court sprints with single leg weighted jump rope between sets
This kind of workout routine helps you cut off the extra fat and take your fat loss to an ultimate level. It will help you with pure fat loss and will also improve your testosterone levels pretty naturally.
Westbrook’s workouts are hidden in isolation. The NBA player does not make his present trainer Joe Sharpe ready for a transcript for this story. The last course where one of his workouts was leaked was from a former director of athletic performance named Dwight Daub. The drill he gave to Stack centered more on core and balance. Daub perceived it was created to promote a player who favors hitting the lane at every moment and every corner and avoid replicated damages.
In an NBA TV feature before last year’s All-Star Game, however, Westbrook let the media know about his on-court routine but not his weightlifting routine. “I work out a lot—just not with cameras around,” he said then winked. Surely, even several of his own teammates don’t know the aspects of his exercise routine either. “I think I saw him lifting weights once during the preseason,” forward Domantas Sabonis says, “but not since.”
When you consolidate this kind of high-intensity cardio workout with the efficacious all-natural Testosterone boosters that Westbrook is also supposed to be taking, you will necessitate your fat loss and muscle building advancement to the ultimate level.
As you can see, Westbrook has a rather extreme weight training and a high-intensity cardio routine along with it. He also consolidates this with 5-6 days of full-court basketball training where he performs basketball-specific movements for 2-3 hours per day. Westbrook is so connected to his training and basketball. This is the kind of commitment it has preferred to be a supreme NBA Superstar like himself.
A great instance is when Westbrook was planning for the 2008 NBA draft, and he trained with Rob McClanaghan, and well also without him. After his morning run in a very full-speed basketball practice for more than an hour nonstop, he’d take out some time to lift weights on his own in the nights. And although McClanaghan wanted Westbrook to take at least Sundays off and give his body a chance to recover from all the weekday exercises, he heard stories each week of fans who had found him in one gym or another throughout Los Angeles.
“You’d rather turn a guy down than have to turn him up,” McClanaghan says. “I never had to find Russ. If I told him to meet me at the gym at 9 a.m., he’d be there at 8:30 at the latest. It’s no coincidence that he’s doing what he’s doing now. You would never predict a guy to average a triple-double, but if someone had made me, I’d have picked Russ.”
Dwight Daub, director of athletic performance for the Oklahoma City Thunder, devised a workout plan for Westbrook that is made on mobility exercises to maximize balance and stabilization. Considering Westbrook is a player who has a very aggressive and explosive style, he has essential injury risks than many other players. It’s greatly demanding on his muscles, tendons, and ligaments to perform at such a great level like that all the time. It could be simple for him to waste all his stability and coordination with one incorrect movement; hence, mobility exercises can assist in preventing this.“We’re dealing with some of the greatest athletes in the world. Placing them in an environment [in training] where their central nervous system must react can help them stay out of an injury later,” Daub told Stack Magazine.
Here are the top 3 workouts that Westbrooke likes to do and is his favorite!
Physioball TRX Row (3-4 sets x 6-10 reps) – This exercise works the muscles to stabilize it since your feet are on the medicine ball as you make a pulling movement upwards while you hold the TRX band. This will help you target the back, shoulder, and biceps.
Single-Leg DB Curl-to-Press (3 sets x 8 reps each leg)- This is a great workout if you want to improve upon your balance and stabilize your leg. You will have to balance your posture on one leg and curl it while pressing your weight above the shoulders. This will help you have a lot of focus on the muscle of your leg, biceps, and shoulders.
Walking DB Push-Up to Row (2-4 sets x 8 reps each side)- This is really whole-body conditioning because you’re carrying dumbbells and running in a plank pose while performing push-ups and rows.
The benefits of this routine are to work all the major muscles of the body but then at the same time focusing on the core. When you perform any balancing exercises, you use your core muscles to stabilize your body. All of your strength and power begins in the core. Westbrook’s strong core is because he was able to maximize his skills in the field.
He also does some resistance training when doing his basketball training. He attaches chords to his hips and other parts of the body. By using such kinds of cords, you can train your muscles to burn more calories faster and make your quicker in actions, stronger, and ultimately gain that explosive movement in your stance. Everything that you do will be better no matter if it is a higher vertical jump to something faster like a step off dribble. Thus, it is pretty evident in Westbrook’s stance on why he has such great explosive mobility.
In addition to this, he also does high-intensity sprints and lateral movements on sandhills, distinctly preparing for it with his dear companion and teammate Kevin Durant. Working out on sand presents enormous benefits when it comes to athlete practice. Sand facades are more difficult to walk and run on than other exteriors because the feet slide and sink, which demands the leg muscles to sustain the feet on the sand. Researchers have seen that the energy spent on walking on the sand is almost twice or thrice harder than walking on the firm ground. Thus, to put it in simple terms, training on the sand is a lot more difficult but can help you improve your strength and performance at the fastest pace.
That is all about Russell Westbrook’s workout routine.
Russell Westbrook Diet Plan
The Russell Westbrook diet that he follows during his matches is not a short terms meal plan but rather a lifestyle that you can sustain for a longer time. He is definitely the most explosive player in the history of the NBA. He makes sure that he has to eat right at all times and train right every single day so that he can stay in shape for as long as he can.
Russell Westbrook Diet Plan Includes:
Russell Westbrook is the kind of person who makes sure he includes carbs so that he can have great energy before a workout and hope for maximum muscle recovery after he has a grueling workout. The only period of time that Russell eats carbs during the workout days is for the breakfast in the morning.
By consuming carbs only for the first meal, the pre-workout, and the post-workout he makes sure that he will have great muscle growth, amazing energy for his workouts, and no fat storage at all. Carbs are pretty important for a pre-workout meal for energy, muscle recovery, and keeping the insulin level at par.
Russell Westbrook pays a lot of attention to his diet for sure and makes sure it affects his testosterone levels in a good way. He loves to snack on things like goji berries, drink green tea throughout the day and season his meal with a superfood- turmeric. They are all great antioxidants that help in healing the muscles.
RUSSELL WESTBROOK DIET PLAN IN DETAIL
- Breakfast: 7 egg whites, 1 whole egg, 2 tablespoons cottage cheese, 2 – brown rice, a handful of goji berries.
- 2 powerful all-natural testosterone boosters
- Lunch: 5 oz chicken breast, 5 oz. Sweet potato, 2 cups veggies, and teaspoon olive oil
- Workout meals: 4-6 – ounce ground turkey, 2 ounces brown rice, – avocado, 1 cup green beans, and 1 cup broccoli
- Lunch: 1 scoop whey protein and a large handful of raw almonds
- Dinner: 5 ounces grilled salmon, with 1.5 cups of boiled coconut oil
- Late Night: 5 oz cottage cheese, 1 scoop casein, – almond butter, and stevia extract mixed in the blender
- 2 Powerful all-natural testosterone boosters
Russel Westbrook Diet Tips and Tricks
For Russell Westbrook, his body is like a temple and has an amazing meal plan, and takes ample supplements to reach his goals completely. He posts about his meals on his social media for all his fans who want to follow his exact meal plan during training days and off-seasons.
Russell Westbrook probably just has one goal when he is in his offseason training and that is to get more ripped and be athletic. He incorporates some of the rules in his diet plan so that he can have maximum benefit from it:
Science behind carbs
The timings when you take your carbs is pretty important. The type of carb also helps a lot to make or break your fitness goals. Russell Westbrook pays a lot of attention to carbs to make sure that he has great energy before a workout and has the best benefits of muscle recovery after a gruesome workout.
Carbs are pretty essential for pre-workout energy, post-workout recovery of muscle, and maintaining the insulin levels in the morning.
Late-night protein equals testosterones
Russell Westbrook pays a lot of attention to his diet and how it will affect his testosterone levels too. Russell Westbrook takes a potent all-natural testosterone boosting element that is actually legal fr the NBA players to consume. He combines it with a kind of protein that is slow to digest and takes them late at night.
The reason for taking it at night is because the body produces more testosterone late at night by consuming the pills along with some awesome protein source that helps him reach his T level at a skyrocketing height and thus making his progress reach the maximum level.
Antioxidants are essential
Russell Westbrook is really huge when it comes to protecting his health and recovery. Not only does he have a recovery shake after his workout as a post-workout meal but he also loves to supplement his food with all-natural antioxidants to make sure that his body gets all of the fuel which it needs for healing completely.
Westbrook snacks on Goji Berries, take green tea, and seasons his meals with turmeric. These are all effective antioxidants that benefit him by making his recovery fast.
Add protein to each meal
Many amateur athletes believe that protein is only for building muscle, however, this macronutrient can also revive your body after competitions and intensive exercise concourses. Drinking a protein shake can nourish your muscles and help them recover and reestablish power. If you’re having back to back games or having workout sessions, recovery is pretty important.
Have a big breakfast
Usually, basketball players need a lot of strength and activity on the court. They run and jump and thus burn a lot of calories in a very short span of time. It helps them to eat a big breakfast so that the body has all those calories to burn. He also instructs for having snacks but avoiding huge meals before a game.
Hydration is pretty important and even Russell gives it a lot of concentration. It is because of a lot of sweating that NBA players must have a lot of water throughout the day. It is pretty natural to produce a lot of sweat however, it needs to be replaced by drinking water before during, and after the game. Throughout the days, it is equally important to sip on water.
Peanut Butter Jelly Time
Peanut butter and jelly sandwiches are super favorites of NBA stars like Russell Westbrook. Thus, it is kind of a ritual for each player to have a PB and J sandwich which will provide them will all the essential carbs, fats, and sugar in the body that will be utilized by the body in the game. And, really, who doesn’t love a good PB and J?
Take a nap
While nutrition is important, so is getting a good night of sleep. Thus along with following a great diet and a good workout, he makes sure that he is taking an hour-long nap too before he participates in a game. Many players do the same and follow the same approach. A nap and a nutritious meal before the game would do the body wonders.
Russell Westbrook is a great athlete and the kind of person who came into the NBA not by luck but by sheer hard work. As we have seen above, every single thing in his life revolves around his amazing workout and preparing his body. Not only due to his long payoff runs but also because he excelled at things when others just start to break.