MP Store


Get Exclusive Content like:
New Motivational Videos
Workout & Diet Plans

Join MP Nation Today!

Derrick Rose Workout

Derrick Rose Workout


Derek Rose’s workout training routine has had immense benefits on his athleticism, basketball skills and physical body.


The 6’3, 190 lb. Rose uses the agility ladder to improve his quickness, agility and overall foot speed. He executes each ladder exercise 6 times and ends each with a full-out sprint after the ladder to work on his acceleration. To improve on his vertical leap, Rose complements his double leg exercises with single-leg exercises. One-legged squats are his primary focus because this exercise helps him strengthen not only the muscles, but also the adjacent ligaments and tendons, which provides support for his knees. Rose also does leg presses and squats, exercises that help him build and maintain a strong lower body.




During the off-season, Rose spends a lot of his time working on his basketball skills. Rose is in the gym for 90 minutes in the morning and 60 minutes in the evening.


Rose’s works out with his trainer Rob McClanaghan on cardiovascular and ball handling exercises to enhance his ability to handle the ball when he is tired, attempting to mimic game-type situations. Rose takes nearly 400 basketball shots in a single workout. His trainer helps him work on his lateral movement, ball handling, creating shots off of various dribbles and reading ball screens.




Rose is as shredded as any basketball player. As you can 
see, he is extremely lean and doesn't pack on too much
mass. As a result, he can be quicker with the ball and out-

condition just about any player.



"It's not how long you're there," McClanaghan said of Rose’s workouts in an interview with the Chicago Tribune. "It's what you do when you're there. The morning is much more intense. We try not to stop (moving) in the morning. Strength training in the weight room starts in a week or two, three to four days a week, two hours per session. They get tired and sore like anyone else but they push through it every time. They might be a little slower one day because they're sore, but they still go as hard as they can."


Rose’s diet aims at keeping his pre-game meals consistent. His favorite meal is grilled chicken with pasta or rice. After the game, he likes to keep it light, eating a turkey sandwich. Rose also likes to keep things simple and eat his daily pasta and rice, which contain a significant amount of carbohydrates for increased energy. Rose also enjoys milk, sports drinks, water and juice. Rose also has a sweet tooth but will only eat junk food in moderation. His diet involves the perfect combination of protein and carbohydrates with little fat. It's no wonder why Rose is pretty jacked!





If you are an athlete and want to improve in your sport, you must follow a precise strength training, conditioning, and nutrition program. MP45 is a step-by-step athlete workout program that walks you through exactly what to do to excel as an athlete. This is the type of training and nutrition followed by many of the world's top professional athletes.


This product is not endorsed by any athlete featured on this page





Once of the bright, young superstars of the NBA, Derrick Rose has some of the best athleticism among NBA players. In 2005, Rose took part in the NIKE Boys Elite Skills Academy where he went against many of the top high school ball players in the nation. All the players went through specific drills designed to assess their Speed, Power, Agility, Reaction and Quickness, which is known as SPARQ Basketball Rating.



Derrick Rose finished with a score of 84.10 SPARQ, placing him second behind Brandan Wright. Derrick finished top five in four of the five testing categories. Rose had the quickest 20-meter dash, doing it in 2.65 seconds! Also, he had the longest power ball throw at 69 feet! Rose finished with the highest one-step vertical leap, measuring in at 39 inches. No wonder Rose can almost hit his head to the rim when he dunks! 


A 2009 first overall NBA Draft pick and NBA Rookie of the Year, Rose will continue to play at his best. The point guard is quickly emerging as one of the best point guards in years.















DISCLAIMER: The athlete on this page is not affiliated with MP45. This is not a paid endorsement. Muscle Prodigy LLC makes no claim that the celebrities and athletes featured on the site are promoting Muscle Prodigy or are users of the products mentioned throughout the website. Please read our Terms of Use.

Muscle Prodigy Products


  • Basic Information
  • Related Articles

Date Published : 2011-12-10 04:22:48
Written By : Richard Allen

Brock Lesnar Workout
Featured Articles
Ndamukong Suh Workout
Featured Articles
Ryback Workout
Featured Articles