Kyrie Irving Workout: How NBA Super Star Keeps Himself Fit For the Game?

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Kyrie Irving Workout: How NBA Super Star Keeps Himself Fit For the Game?

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December 27, 2021

Kyrie Irving is one of the fittest and agile players in the NBA. Let us go through his workout routine which keeps him fit for the game.

Basketball is played at the highest level in NBA and players need to have a perfect mixture of strength, agility, and flexibility. NBA players have special coaches and dieticians for the same purpose. Every player and position has its schedule, which makes the game easier for him. Let us check Kyrie Irving’s workout mantra.

Kyrie is 29 years old and plays at the point guard position at the Brooklyn Nets. He stands 6’3” which is quite sufficient for his playing role. But point guard is the most demanding position where the player needs to be very quick, flexible, and pacy to attack the rim. He also needs to have sufficient strength to avoid any possible casualty in case of collision or even worst.

So what is the “Perfect” combination that makes Kyrie one of the best ball handlers in the NBA today?

Kyrie Irving Workout Routine

Each sport demands a specific ability with the player, and players do train, work out to enhance that ability. Kyrie’s workout regime mainly has two exercise combinations. He spreads them over the 6 days.

Upper Body Workout:

The Upper Body workout is specifically for flexibility and strength purpose. Also, the trainer keeps track of any extra muscular gain, as excessive gain can be trouble in basketball players’ movement.

Kyrie’s basic upper body workout is,

Cardio warm-up (20 minutes)
Low cable cross (3 sets of 8 – 10 reps)
High cable cross (3 sets of 8 – 10 reps)
Overhead triceps extensions (3 sets of 8 – 10 reps)
Dumbbell incline press (3 sets of 8 – 10 reps)
Ropes pull down triceps extensions (3 sets of 8 – 10 reps)
Bench machine (3 sets of 8 – 10 reps)
Military press (3 sets to failure)
Military machine (3 sets of 8 – 10 reps)

Lower Body workout:

A lower body workout is more important for pace and flexibility also. Kyrie goes for more compound lower body exercises to give power to his quick feet.

Cardio and stretching (20 minutes)
Leg extensions (3 sets of 8 – 10 reps)
Hyperextensions (3 sets of 8 – 10 reps)
Leg press (3 sets of 8 – 10 reps)
Cable curls (3 sets of 8 – 10 reps)
Calf raises on leg press machine (3 sets of 20 reps)
Weighted pull-ups (3 sets till feasible)
Back machine (3 sets of 8 – 10 reps)
Preacher curls (3 sets of 8 – 10 reps)

Weekly combination workout

Irvine has a weekly plan for the workout already set up. The trainers check on the progress and give suggestions as per the situation. But basic workout routine for Kyrie is as,

Monday: Shoulders, chest, triceps
Tuesday: Back, biceps, legs
Wednesday: Shoulders, chest, triceps
Thursday: Back, biceps, leg,
Friday: Shoulders, chest, triceps
Saturday: Back, biceps, legs
Sunday: Rest

The workout is normally followed by a healthy diet to build the muscles. So they are also considered an integral part of Kyrie’s workout.

Irvine post-workout diet

People might expect to see Basketball players go heavy on meat and carbs, but Kyrie has moved away from it recently. Though he is not completely vegetarian or vegan, he goes for protein-rich food and supplements.

“This season, I’ve been on more of a plant-based diet, getting away from all the animals and all that. I had to get away from that. So my energy is up, my body feels amazing.” – Kyrie Irving said in 2020.

Kyrie takes a plant-based protein powder that combines pea, rice, or even hemp protein. He also consumes a dedicated boost of amino acids like BCAAs, to help with improved workout recovery time and soreness.

Irving’s workout never ends in the gym only. For movements and flexibility, he does go for regular trials on the court. He generally works with 2-4 trainers for his on-court movements and practices the same shots or runs until he is completely satisfied with it.

Kyrie will go one-handed on a given day, playing with the only left hand for an entire day and also the reverse n next day to balance it out. He reportedly explained his exquisite ball-handling skills to these workouts. He said that he relies more on simple movements even in the game. But if the situation demands, he can mix it up with deadly combinations practiced in training to get an edge over the opponent. So simple but effective workout makes Irving an iconic ballplayer. But even simple things need dedication and commitment.