Michael Jordan's Daily Workout Schedule - GOAT Training Schedule

Michael Jordan's legendary work ethic and training routines were key to his dominance in basketball. His regimen focused on strength, endurance, skill development, and mental toughness. Below is a detailed breakdown of his training routines:

1. Strength & Conditioning (Tim Grover's "Attack Athletics" Program)

Jordan worked extensively with trainer Tim Grover, who designed a program to build strength, agility, and explosiveness without sacrificing speed.

A. Weight Training (4-5 Days a Week)

• Upper Body Days (Chest, Shoulders, Arms)

  • Bench Press: 3–5 sets, 6–10 reps
  • Shoulder Press: 3 sets, 8–12 reps
  • Bicep Curls: 3 sets, 10 reps
  • Triceps Dips: 3 sets, 10 reps

• Lower Body Days (Legs, Core)

  • Squats: 3–5 sets, 8–12 reps
  • Lunges: 3 sets, 10 reps per leg
  • Calf Raises: 3 sets, 15–20 reps
  • Deadlifts: 3 sets, 8 reps

• Core Training

  • Sit-ups: 100+ reps per session
  • Planks: 1–2 minutes per set
  • Medicine Ball Twists: 3 sets, 20 reps

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2. Speed, Agility & Explosiveness

Jordan’s quickness and jumping ability were crucial to his game.

• Sprints (Full-court & half-court sprint drills)
• Ladder Drills (Improved footwork & reaction speed)
• Plyometrics (Jumping exercises to increase vertical leap)
  • Box Jumps: 3 sets, 10 reps
  • Depth Jumps: 3 sets, 8 reps

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3. Basketball Skill Development

A. Shooting Routine (Daily)

• Free Throws: 100+ per session
• Mid-Range Jumpers: 200–300 shots per day
• Three-Pointers: 100+ shots per session
• Post Moves: Fadeaways, turnaround jumpers

B. Dribbling & Ball Handling

• Two-Ball Dribbling Drills
• Cone Dribbling Drills
• 1-on-1 Isolation Moves

C. Defensive Drills

• Slide Drills (Lateral quickness)
• Closeout Drills (Guarding perimeter shooters)
• Rebounding Drills (Box-out techniques)

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4. Mental Training & Competitive Mindset

Jordan’s mental edge was as important as his physical abilities.

• Visualization Techniques (Imagining game scenarios before playing)
• Film Study (Analyzing opponents & self-improvement)
• Daily Competitive Scrimmages (Practicing at game speed)

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5. Recovery & Nutrition

• Diet: High-protein, lean meats, complex carbs, and healthy fats
• Hydration: Water & electrolyte-rich drinks
• Sleep: 8+ hours per night
• Massages & Ice Baths: To aid muscle recovery

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Final Takeaway

Michael Jordan’s training was a 365-day commitment to excellence. His legendary work ethic, combined with elite physical conditioning and mental toughness, made him the GOAT.