The Blake Griffin Workout | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

The Blake Griffin Workout

April 7, 2014 | Featured in the Winter 2014 Issue

Blake Griffin’s explosive hops and intimidating physique might lead you to believe he’s all about lifting heavy weights and performing countless squat jumps. While he does his fair share of lifting and plyometrics, the bulk of his training consists of full-body cardiovascular workouts and exercises that force him to control his own bodyweight.

The result of this style of training is a ripped, high-flying monster dunk champion. Try Griffin’s workout below to see what it can do for you.

Pool Work

Lung Busters

Swim one length of the pool only taking a breath after seven strokes. Swim back doing the same. Repeat for 6-10 lengths, resting as needed.

Griffin says: “You try to swim seven strokes without taking a breath, so it’s only like two breaths down and two breaths back.”

Tarzans

Swim one length of the pool without using your legs at all. Keep your head above water and use only your upper body. Swim back the same way. Repeat for 8-12 lengths, resting as needed.

Griffin says: “You can’t use your legs and you have to keep your head above water so it’s all upper body.”

Gym Work

Basketball Push-Ups

Basketball Push-Ups

Place both hands on top of the ball. Lower down into a Push-Up, then rise back up. Keep your elbows in tight. Repeat. (A variation involves placing one hand on the ball, the other on the ground.)

Griffin says: “Everyone does Push-Ups for arms and the chest and everything like that, but with the basketball, it forces you to really grip and use your forearms a little bit more. Keep the core tight through the Push-Up, which works almost everything except the lower body.”

Sets/Reps: 4x12

Split Squat With Basketball

Split Squat With Basketball

Start in a staggered stance with your left leg in front and hold a basketball against your chest. Lower down into a squat position with control until your right knee is just above the ground. Drive up until you are in an upright position and your right leg is completely straight. Repeat for reps and perform with your other leg forward.

Griffin says: “Works with anything you do on the court. Hold the ball and keep the core tight through everything."

Sets/Reps: 4x8-12 each leg

Swiss Ball Plank

Swiss Ball Plank

Assume a push-up position with your hands on the sides of a Swiss ball and your feet on the ground. Keep your core tight, your arms locked and your body forming a straight line from your ankles to your shoulders. Hold this position with minimal movement for the specified duration.

Griffin says: “Grip on the ball is huge when you’re going up for a rebound and pulling it down with one hand or going up to finish and control the ball with one hand.”

Sets/Duration: 4x45-60 seconds

Russian Twists

Russian Twists

Sit with your knees slightly bent and your feet off the ground. Hold a med ball in front of your chest with your arms slightly bent. Rotate your chest to the left and gently touch the ball to the ground next to your left hip. Slowly rotate back to center and to the right, lightly touching the ball to the ground next to your right hip. Repeat continuously.

Griffin says: “I have to stay on my core and make sure I’m doing it every single day to keep my back from messing up, which can in turn mess up something else.”

Sets/Reps: 2x15 each side

More Athlete Workouts

Jordan Zirm
- Jordan Zirm is an Assistant Content Director for STACK Media. After earning his BS in Journalism from the University of Missouri, he spent time writing...
Jordan Zirm
- Jordan Zirm is an Assistant Content Director for STACK Media. After earning his BS in Journalism from the University of Missouri, he spent time writing...
More Cool Stuff You'll Like

The Total-Body, Crunch-Free Ab Workout

Crunches, sit-ups, leg-lifts, and more crunches; everyone wants a good ab workout. A quick internet search will turn up countless crunching, curling,...

Build Explosive Hips to Jump Higher

Off-Season Baseball Exercises for Your Shoulders

How to Train During Your Hockey Season

The Upper-Body Endurance Combo Workout

Improve Your Strength for Track & Field Success

Game Changer: Should You Be Using Machines or Free Weights?

Basketball In-Season Battle Rope Complexes, Part 1

5 Isolation Exercises Your Workout Is Missing

Develop a Bulletproof Core With Advanced Barbell Rollouts

4 Ways to Get a Jacked Back

4 Strength Exercises for Female Athletes

Get Tougher With Skylar Diggins' Bodyweight Workout

3D Triceps Workout: 3 Exercises for Huge Arms

Bilateral or Unilateral Exercises: Which Are Better?

Kettlebell Swing vs. Olympic Lifting: Which Is Better?

The 7 Best Slide Board Exercises

3 Explosive Exercises Designed to Increase Pitching Power

Why the Dead Bug Is Changing Core Training

The Simplest Bodyweight Workout Ever

Demolish Your Delts With This Super Shoulder Training Strategy

Build Powerful Pecs With This Multi-Angle Chest Workout

James Harrison's Physioball Side-to-Side Bridge

3 Tips to Maximize Your Off-Season Baseball Training

Baseball Workout for Power Hitting

Do Your First Pull-Up With This Simple Workout. Guaranteed.

5 More Exercises Only Elite Athletes Can Conquer

Female Athletes: Get Strong, Not Bulky, With These Workouts

Improve Your Back Strength with the Inverted Row

Developing Pre-Pull Tension for a Monster Deadlift

10-Minute Ab Workout You Can Do Anywhere

Why Do So Many Exercises Have Foreign Names

Get a Ripped Core With 6 Advanced Dead Bug Variations

The 4 Rules of Bulking Up

Get More Explosive With James Harden's Workout

The 14 Best Exercises From 2014

Why One Bench Press Is Not Enough

Medicine Ball Training for Hockey Players

The 12 Best RDL Variations

Strengthen Your Core With Advanced Plate Push-Outs

The Turkish Get-Up for Youth Athletes

Female Athletes: 4 Ways to Test if Your Knees Are Durable

7 Strategies for Dealing With a Meathead in Your Gym

7 Exercises That Safely Build Shoulder Strength

Notice On-Court Results With This Basketball Core Workout