MICHAEL JORDAN’S WINNING ROUTINE

It’s a no-brainer that an established daily routine can help you feel more in control, form healthy habits, combat stress, and make room for everything else that’s important. And it’s motivating to see what’s helped successful people achieve their outstanding results. Let’s look at Michael Jordan’s routine and what made him the person he is today.

In 1989, Michael Jordan was on his fourth year as a shooting guard for the Chicago Bulls. He scored 30 to 40 points most games. Still, the Bulls couldn’t get past the Boston Celtics and Detroit Pistons in the Eastern Conference postseason. That was when Jordan realized he needed more strength to beat the opposing team.

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The Magic of Grover

So Jordan hired a personal trainer, Tim Grover, who helped him strengthen his upper body, core, legs, and mental strength and endurance. This helped Jordan propel the Bulls to six championships between 1991 and 1998.

Grover wasn’t the only person Jordan got help from. In fact, he recruited the whole team and formed what he called the “Breakfast Club,” which had a fierce early-morning training regime. It all started with Jordan asking guys to come over to practice, and then it grew into something extraordinary: a whole underground studio where people committed to winning every basketball game.

Training started as early as 5am because, as Jordan said, “The Breakfast Club was a mindset more than a workout.”Their dedication was intense.

Breakfast Club Exercises

Anterior reach on one leg

1. Stand on one leg with a slight flex in the knee.
2. Extend arms and lean forward so arms and body are parallel to the ground.
3. Extend non-standing leg straight back so it’s in line with back, hips, and arms.

Reps: 10-15

Sets: 2-3

Times per week: 2

Squats on an unstable object

1. Stand on an unstable surface, with toes pointing outward.
2. Pick an eye-level focus point on the wall.
3. Squat down with control and good posture until thighs are parallel to the ground. Keep weight back on the heels.
4. Drive out of the squat into starting position.

Reps: 10-15

Sets: 2-3

Times per week: 2

Walk-outs on hands

1. Begin in an athletic stance.
2. Bend at the waist and touch hands to the floor in front of feet.
3. Walk hands away from feet, keeping legs straight, until the body is fully extended.
4. Walk hands back to feet.

Reps: 10-15

Sets: 2-3

Times per week: 2

Push-ups on med balls

1. Begin in a push-up position with hands on a med ball.
2. Lower chest to the ball, stopping one inch above it.
3. Extend arms to return to starting position.

Reps: 10-15

Sets: 2-3

Times per week: 2

Med ball sit-ups

1. Lie on back, with knees bent and feet flat on the floor.
2. Hold the med ball above chest with both hands.
3. Raise shoulders off the ground and sit up with the med ball.
4. Return to starting position.

Reps: 10-15

Sets: 2-3

Times per week: 2

6-inch leg raises

1. Lie on back, with legs straight and toes pointing toward the ceiling.
2. Keep arms at sides and raise legs six inches off the ground.
3. Hold an elevated position for two-to-three seconds.
4. Return to starting position.

Reps: 10-15

Sets: 2-3

Times per week: 2

After the main portion of the workout, Grover would work with Jordan on exercises to prevent injuries to the wrists, fingers, toes, and ankles, among others.

Jordan’s Nutrition

After his strength- and endurance-training morning sessions, Jordan enjoyed a hearty, nutritious meal to promote recovery and muscle gain. Banana pancakes, grits, oatmeal, eggs over easy, and fresh fruit were standard.

In his interview with the Chicago Tribune back in 1996, Grover shared that Jordan generally aimed to four-to-six frequent but small meals made up of 70% carbs, 20% fats, and 10% protein. The nutrition plan was designed to prevent sugar spikes and keep blood sugar levels stable while boosting metabolism. According to Grover, Jordan’s daily menu could have looked like this:

• Breakfast: A large bowl of oatmeal with strawberries, blueberries and raisins; scrambled egg whites; glass of orange juice
• Lunch: Lean proteins like chicken breast or hamburger with a healthy carb (e.g. whole-grain pasta or a baked potato) and a green salad
• Snacks: A shake made with a combination of Gatorade, protein powders, and fresh fruit
• Dinner: Whatever he wanted

Consistency Is Key

Jordan once attributed his successes to his failures. Something was missing from his training, and so he got help and got serious. Ever since then, no single day of training was missed. And Grover didn’t even have to be present. Again, the team displayed sheer dedication. All strength workouts had to be completed by 8am before they headed off to Berto Center in Deerfield for the Bulls’ two-hour practice at 11am.

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It wasn’t long before all the effort paid off. The members of the Breakfast Club showed the most developed biceps and deltoids in the NBA. Moreover, the whole team not only defeated the Pistons and Celtics, but they also became the Western Conference champs.

If  you want to become healthier, boost your energy, loose weight, gain muscles under surveillance of a professional, download The Coach App and change your life for better!