The Official Site of Derrick Rose

Mon, Jun 21st 2010, 10:39

Think you can survive an NBA workout?

Derrick Rose could be enjoying his off-season on a beach in Hawaii or in Chicago with friends. But beach time and clubbing don’t make you an MVP.

Instead, the Chicago Bulls star will spend much of the summer in a Santa Monica, Calif., high school gym, with fellow NBA point guard Russell Westbrook. Under the guidance of trainer Rob McClanaghan, Rose and Oklahoma City Thunder guard Westbrook have begun six-days-a-week summer workouts.

A pro athlete’s training regimen is a closely guarded secret, and McClanaghan is no different when it comes to sharing knowledge; he’s not giving up a lot.

But here’s what we know: This is Westbrook’s and Rose’s second summer together. Three days a week, Westbrook and Rose work out 90 minutes in the morning and 60 minutes at night. The other three days are morning workouts with McClanaghan, then the two players return on their own for a second workout.

Rose will return to Chicago in late summer and keep training with McClanaghan until the Bulls’ pre-season camp.

“It’s not how long you’re there,” McClanaghan said of workouts. “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.

Up to now, the exercises have been ball handling and cardio from running. The workouts are packed with typical basketball drills and McClanaghan’s own creations (which he won’t share), but he regularly adds new drills to keep things interesting.

In a typical workout, Rose will put up 400 or so shots from around the floor, focusing on his three-pointer. The players work on ball handling, lateral movement, creating a shot off one or two dribbles, dribbling full court to a pull-up jumper and reading the ball screen.

“It’s nonstop repetition, every day, every week,” McClanaghan said. Rose goes at game speed with every repetition.

“They get tired and sore like anyone else,” McClanaghan said, “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.”

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