The Body You Want

The Blake Griffin Workout

Learn the training secrets of the NBAs most exciting player

Workout By Robbie Davis, C.S.C.S. Photograph by randi berez

the blake griffin workout

Stronger, Faster, Higher

Use this routine to take your game to an all-new level
Blake Griffin may be the single most explosive athlete in the world today, says Robbie Davis, C.S.C.S., Griffins strength coach and the owner of Gameshape in Los Angeles. Yes, great genes help. But that title doesnt come without work. Thats why Davis has Griffin follow a routine that uses a one-two punch of strength and power exercises. Performing the strength exercise first primes the mind-muscle connection for doing the power move at top speedthe key to improving explosiveness. Ready to take a page from Griffins training plan? Then try this workout from Davis. Itll have you soaring in no time. 6'10"
Height

310320 lb
(last measured when Griffin was in college)

Bench press

251 lb

Weight

Vertical leap
(from a standing, flat-footed position, jumping off both feet)

Do this workout 3 days a week, resting a day between sessions. Perform each pair of exercises (for instance, 1Aand 1B, 2A and 2B, and so on) as a superset. That is, do 8 to 12 repetitions of the A exercise followed immediately by 3 to 5 repetitions of the B exercise with no rest in between. Rest for 60 to 90 seconds and repeat. Do a total of 3 or 4 sets of each exercise before moving on to the next pair and repeating the procedure. For the B (or power) exercises, use a medicine ball thats about 5 to 10 percent of your body weight.
DIRECTIONS
Shoe size

38"

17

Wingspan

7'1"

For video instructions and a digital training guide, check out this workout online at mhpersonaltrainer.com. There youll also find a complete nutrition plan that you can customize for your goals and lifestyle.

the blake griffin workout

exercise 1A exercise 1b

Dumbbell Lunge, Curl, and Press

Stand holding a pair of dumbbells at your sides, palms facing each other and feet hip-width apart. This is the starting position [A]. Keeping your torso upright, step forward with your right foot and lower your body until your right knee is bent 90 degrees. Hold that position and curl the dumbbells to your shoulders [B]. Then press the dumbbells directly above your shoulders until your arms are straight [C]. Lower the dumbbells back to your sides, and then push yourself back to the starting position.

Medicine-Ball Split Jump

Hold a medicine ball in front of your chest and stand with your feet 2 to 3 feet apart and staggered, your right foot in front of your left. Keeping your torso upright, bend your legs and lower your body into a lunge [A]. Jump with enough force to propel both feet off the floor, and then scissors-kick your legs [B] so you land with your left foot forward. Thats 1 rep. Repeat by switching leg positions.

exercise 2A

exercise 2b

C A B C

Dumbbell Box Squat, Overhead Press, and Calf Raise

Sit at the end of a bench and hold a pair of dumbbells next to your shoulders, with your elbows bent and palms facing each other. Set your feet wider than shoulderwidth apart and your lower legs nearly perpendicular to the floor. Brace your core (as if youre about to be punched in the gut), tighten your glutes and thighs, and lean your torso slightly forward [A]. Without moving your torso, stand up [B]. Then in one move, press the dumbbells directly over your shoulders while raising your heels as high as you can [C]. Reverse the moves and return to the bench.

Medicine-Ball Backboard Taps

Hold a medicine ball at shoulder height and stand with your feet shoulderwidth apart [A]. Dip down into a squat [B], and jump as high as you can while raising the medicine ball above your head and tapping it against a backboard [C]. (If youre not on a basketball court, just try to imagine a backboard.) Land softly and repeat.

exercise 3A
A B C

exercise 3b
A B

Hold a pair of dumbbells and assume a pushup position, but with your knees bent instead of straight and your feet about shoulder-width apart. This is the starting position [A]. (Davis uses it because it mimics the lower-body stance often used in basketball.) Bend your arms and lower your body as close to the floor as possible [B]. Push back to the starting position. Keeping your body steady, row the dumbbell in your right hand to the right side your chest [C]. Lower it and repeat rowing on your left side. Thats 1 rep.

Basketball-Stance Pushup and Row

Medicine-Ball Chest Pass

Stand with your feet together a few feet from a wall, and hold a medicine ball in front of your chest [A]. Step forward with your right foot and chest-pass the ball to the wall [B]. Catch the rebound, reset your feet, and repeat, this time stepping forward with your left foot. (You can also pass the ball to a partner instead of bouncing it against a wall.)