Ever wondered if Michael Jordan, the basketball G.O.A.T. (Greatest of All Time), still works out at 60 years old? Well, I had the same question, and that’s why I’m here to share what I found.
In simple terms, the answer is a definite yes! Even after hitting the 60-year milestone, Michael Jordan continues to prioritize his workouts, but not as hard as he used to as he is retired and old now.
I wanted to know how he used to train. So, I decided to do some digging on the internet to find out his training routine and daily diet. If you’re curious too, keep reading as we dive into Michael Jordan’s workout routine and diet.
Michael Jordan Stats
| Age | 60 years |
| Height | 6 feet 6 inches (198 cm) |
| Weight | 98 kg (216 lbs) |
| DOB | February 17, 1963 |
| Profession | Owns basketball team (Charlotte Hornets) and former basketball player |
Michael Jordan’s Workout Routine
Tim Grover (Michael Jordan’s personal trainer), who’s also appeared in the TV series made on Michael Jordan’s legacy “The Last Dance”. Under Tim Grover’s guidance, Michael Jordan focused on three crucial aspects of training: core strength, full-body strength, and agility. These targeted exercises aimed to elevate Michael Jordan’s performance on the basketball court.
Core Strength Training
Tim Grover focused on Jordan’s core, including abdominal, side (obliques), and back (erectors) muscles. A strong core is crucial for strength, agility, and injury prevention in basketball.
Here are the exercises Michael Jordan used to do as a core workout:
| Exercise | Description | Sets and Reps |
|---|---|---|
| Medicine Ball Sit-ups | Sit-ups performed while holding a medicine ball | 3 sets of 10-15 reps |
| Push-ups with Physioball | Push-ups with hands placed on a Physioball for added stability | 3 sets of 10-15 reps |
| Leg Raises | Lying on your back and raising your legs off the ground | 3 sets of 10-15 reps |
| Calf Raises | Standing on your tiptoes and raising your heels | 3 sets of 10-15 reps |
Full Body Strength Training
He used to do various strength training exercises that targeted the full body.
Here are the exercises Michael Jordan used to do as strength training:
| Exercise | Sets | Reps |
|---|---|---|
| Standing Alternate Dumbbell Presses | 3-5 | 4-8 |
| Biceps Curls | 3-5 | 4-8 |
| Deadlifts | 3-5 | 4-8 |
| Good Mornings | 3-5 | 4-8 |
| Overhead Press | 3-5 | 4-8 |
| Power Cleans | 3-5 | 4-8 |
| Squats on a Balance Board | 3-5 | 4-8 |
| Bench Presses | 3-5 | 4-8 |
| Single-Leg Romanian Deadlift | 3-5 | 4-8 |
Tim Grove said, “Jordan was not sure if he wanted to lift weights or not. He wanted to try it out for 30 days, and those 30 days became 15 years.”
Agility and Cardio Training
Despite focusing on core and full-body strength and conditioning, Jordan also uses to work on his agility, as it is a very crucial aspect of basketball.
| Week | Workout | Rest Period |
|---|---|---|
| 1 | Run five 400m sprints | 3 minutes |
| 2 | Run six 400m sprints | 3 minutes |
| 3 | Run six 400m sprints | 2 minutes |
Workout Principles
Michael Jordan used to workout early in the morning, and he was a member of the “Breakfast Club,” where his coach was Tim Grover.
Where they used to start their workouts early, usually between 5-7 a.m. During these sessions, Michael did various exercises, like core training, strength training, cardio, and agility training.
After the workouts, Tim Grover and Michael Jordan focused on preventing injuries and paid special attention to areas like the wrists, fingers, ankles, and toes.
On game days, instead of resting, Michael enjoyed playing golf, which he was quite good at. The Breakfast Club also included other players like Scottie Pippen, Ron Harper, and Randy Brown.
You might also like: Stephen Curry Workout Routine and Diet
Michael Jordan’s Diet
Jordan was mindful of his nutrition to support his rigorous training. He didn’t overeat but ate when hungry, stopping when comfortable. A 1996 article outlined his meal plan: substantial breakfast, fitness shakes, lunch, another shake, and a light dinner.
Breakfast:
- Oatmeal (including strawberries, blueberries, and raisins)
- Eggs
- Orange juice
Mid-morning Snack
- Fitness shake
- Gatorade
- Whey protein
- Fruits
Lunch:
- Chicken breast sandwich or lean hamburger
- Pasta or baked potato
- Green salad
Evening Snack
- Protein shake
- On game days: pre-competition
- chicken breast or lean steak
- pasta or baked potato
- steamed fresh vegetables
Dinner:
- Anything he want (said by Tim Grover)
Conclusion
As a fan and personal trainer, delving into Michael Jordan’s workout routine and diet has been enlightening. It’s inspiring to see how he maintained his dedication even after reaching 60.
Jordan’s focus on core strength, full-body training, and agility, guided by Tim Grover, played a pivotal role in his success. His mindful eating approach, with substantial breakfasts and well-timed shakes, fueled his performance.
Studying his regimen serves as a motivation for my own training and guiding others toward achieving their fitness goals.
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