Blake Griffin Workout

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The Blake Griffin WorkouT

Learn the training secrets of the nBa’s most exciting pLayer Workout By roBBie Davis, C.s.C.s. PhotograPh By ranDi Berez

the Blake griffin Workout

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B G my b t sg mst psv tt  t wd tdy,  rbb D, c.s.c.s., g’   d    g  L al. y,   l. Bu  l d’  u . t’  D  g ll  u  u  - u   d  . p       d-ul   d      d—    l. rd      g’  l? t   u  D. i’ll  u    .

Do this workout 3 days a week, resting a day between sessions. Perform each pair of exercises (for instance, 1A and 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 that’s about 5 to 10 percent of your body weight. DireCTionS

Weight

Bench press

310–320 (last measured  when Grin was in college)

lb

251

lb

Vertical leap

Shoe size

Wingspan

38"

17

7'1"

(rom a standing, fat-ooted position,  jumping o  both eet)

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

the Blake griffin Workout exerCiSe 1a

a

exerCiSe 1B

B

C a

B

Dumbbell Lunge, Curl, and Press sd d  p  dmbb   d, pm c c  d  p-wd p. t    p [a]. kp   p, p wd w    d w  bd      b 90 d. hd  p d c  dmbb   d [B]. t p  dmbb dc b  d   m   [C]. lw  dmbb bc   d, d  p  bc    p.

Medicine-Ball Split Jump hd  mdc b     c d d w   2  3  p d d,        . kp   p, bd   d w  bd    [a]. Jmp w  c  pp b    , d  c-c   [B]   d w    wd. t’ 1 p. rp b wc  p.

exerCiSe 2B

exerCiSe 2a

a

B

C a

Dumbbell Box Squat, Overhead Press, and Calf Raise s   d   bc d d  p  dmbb x   d, w  bw b d pm c c . s   wd  dwd p d  w   ppdc   . Bc  c (  ’ b  b pcd   ),    d , d     wd [a]. W m  , d p [B]. t   m, p  dmbb dc   d w        c [C]. r  m d    bc.

exerCiSe 3a a

B

C

Medicine-Ball Backboard Taps hd  mdc b  d  d d w   dwd p [a]. Dp dw   q [B], d jmp     c w   mdc b b  d d pp    bcbd [C]. (i ’    bb c, j   m  bcbd.) ld  d p.

exerCiSe 3B B

C a

B

Basketball-Stance Pushup and Row hd  p  dmbb d m  pp p, b w   b d   d   b d-wd p. t    p [a]. (D   bc  mmc  w-bd c  d  bb.) Bd  m d w  bd  c     pb [B]. P bc    p. kp  bd d, w  dmbb    d    d  c [C]. lw  d p w    d. t’ 1 p.

Medicine-Ball Chest Pass sd w     w  m  w, d d  mdc b     c [a]. sp wd w    d c-p  b   w [B]. Cc  bd,    , d p,  m pp wd w   . (y c  p  b   p d  bc    w.)