Nikola Jokic’s Workout and Diet: Powerhouse of the NBA

Nikola Jokic, Hailing from Serbia, this 7-foot-tall maestro has not only redefined the role of a center in the NBA but also become the face of the Denver Nuggets. With his unique blend of skills, basketball IQ, and captivating presence, Jokic’s journey from a relatively unknown prospect to the league’s Most Valuable Player has been nothing short of extraordinary.

Nikola Jokic’s impact on the game extends far beyond the traditional responsibilities of a center. Jokic is known for his exceptional passing, three-point shooting, and court vision. Jokic has shattered the conventional expectations of his position. As the heartbeat of the Denver Nuggets, he has proven that versatility is not just a bonus but a necessity in the modern NBA.

Behind Nikola Jokic’s seemingly effortless dominance on the court lies a well-rounded approach to body conditioning. Unlike the stereotypical image of a powerhouse center, Jokic’s strength spread from skill, strategic thinking, and an unparalleled work ethic.

Nikola Jokic’s Workout Routine

Nikola Jokic swears by agility, mobility, and high-intensity training in his workouts. Let’s take a closer look at the specific exercises he prioritizes to elevate himself as one of the top centers in the NBA.

Warm-Up: 2 Rounds

Pattern of training: From the end to midcourt

• High skips
• Carioca
• Walking hamstring stretch
• Quad stretch with lean
• Frankenstein kicks
• Adductor Stretch
• Hip Flexor Stretch

Mobility Drills: 2 Rounds

Pattern of training: From the end to midcourt

• High skip to a deep squat
• Quick line into stick

Full Body and Core Workout: 2 Rounds

Pattern of training: From the end to midcourt

• Eurostep stability Drill- 3 sets x 3-6 reps
• DaVinci Plank- 3 sets of 30-second hold on each side

High-Intensity Training

• Weighted jumps- 3 sets x 10-15 reps
• One-arm Dumbbell Press- 3 sets x 10-15 reps
• Rear-Foot Elevated Split Squat- 3 sets x 10-15 reps
• Inverted Row- 3 sets x 10-15 reps

Stretching

• Active hamstring stretch- 8-10 reps
• Samson stretch- 8-10 reps
• 90-90 Get-ups- 8-10 reps
• Kneeling Ankle Mobility- 8-10 reps

Nikola Jokic’s Strength and Conditioning

Nikola Jokic, the Denver Nuggets’ exceptional center and reigning NBA Most Valuable Player, is renowned for his unique approach to strength and conditioning in professional basketball. Unlike the traditional mold of physically imposing centers, Jokic’s strength lies in his versatility and basketball IQ.

His body conditioning is not only built on sheer athleticism, but also on a combination of skill refinement, exceptional court vision, and an uncanny ability to read the game. Standing 7 feet tall, Jokic has sharpened his body to withstand the adversity of the NBA season while maintaining a level of agility and finesse uncommon for a player of his size.

Let’s dive into the exercises that helped Nikola Jokic achieve the center position on the basketball court. Jokic workouts 5 days a week, focusing on drills and HIIT on Saturdays.

Monday

• Explosive incline push-ups- 3 sets x 8-10 reps
• Explosive pull-ups – 3 sets x 8-10 reps
• Incline Bench press- 3 sets x 8-10 reps
• Cable Crossovers- 3 sets x 8-10 reps
• Landmine Press- 3 sets x 8-10 reps
• Barbell Squats- 3 sets x 8-10 reps
• Barbell Explosive Hack Squats- 3 sets x 8-10 reps
• Bulgarian split squats- 3 sets x 8-10 reps
• Seated Calf raises- 3 sets x 8-10 reps

Tuesday and Thursday

• Vertical Jumps- 3 sets x 8-10 reps
• Box jumps Squats- 3 sets x 8-10 reps
• Bunny Hops- 3 sets x 8-10 reps
• Tire-Flips- 3 sets x 8-10 reps
• Med Ball Slams- 3 sets x 8-10 reps
• Toe Touches- 3 sets x 8-10 reps
• Med Ball Russian twist- 3 sets x 8-10 reps
• Hanging Leg raises- 3 sets x 8-10 reps
• V-ups- 3 sets x 8-10 reps
• Plank Hold- 3 sets x 8-10 reps
• Side Plank Hold- 3 sets x 8-10 reps

Wednesday

• Shoulder Press- 3 sets x 8-10 reps
• Lateral Raises- 3 sets x 8-10 reps
• Kettlebell Swings- 3 sets x 8-10 reps
• Clean & Jerks- 3 sets x 8-10 reps
• Goblet Squats on a Stability ball- 3 sets x 8-10 reps
• Hack Squat – 3 sets x 8-10 reps
• Stiff-leg Dumbbell Deadlifts- 3 sets x 8-10 reps
• Leg Curls- 3 sets x 8-10 reps
• Seated Calf Raises- 3 sets x 8-10 reps

Friday

• Snatch- 3 sets x 8-10 reps
• CrossFit Pull-Ups- 3 sets x 8-10 reps
• Med ball Throws to Jumps- 3 sets x 8-10 reps
• Med Ball Slams- 3 sets x 8-10 reps
• Bicep Curls- 3 sets x 8-10 reps
• Triceps Extension- 3 sets x 8-10 reps
• Hammer Curls- 3 sets x 8-10 reps
• Leg Extension- 3 sets x 8-10 reps
• Leg Press- 3 sets x 8-10 reps
• Walking Lunges- 3 sets x 8-10 reps
• Romanian Deadlifts- 3 sets x 8-10 reps

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Jokic’s Diet Plan

Nikola Jokic keeps it simple and effective with his diet to stay at the top of his game on the basketball court. His everyday nutrition is a good mix of various foods, including protein-packed smoothies and essential supplements.

This combination is his secret sauce for achieving peak performance and making sure he’s always ready to bring his A-game.

Meal 1

Jokic’s Breakfast consists of scrambled eggs mixed with spinach and tomato, turkey bacon, fruits, and avocado toast.

• Scrambled eggs with spinach and tomato
• Turkey bacon
• Fruits
• Avocado toast

Mid-Morning Snacks

Jokic includes a protein smoothie as his mid-morning snack.

• Protein smoothie

Meal 2

Lunch is the heavy meal of the day, he includes a bowl of rice with chicken breast, veggies, and a bowl of salad.

• Chicken breast
• Veggies
• Rice
• Salad

Pre-workout

He eats fruits or chicken sandwiches as pre-workout.

• Fruits OR
• chicken sandwich

Evening Snacks

He considers mid-morning snacks and mid-evening snacks as protein smoothies.

• Protein shake

Meal 3

Jokic’s final meal of the day includes cod or sea bass with veggies and a bowl of salad in his dinner.

• Cod OR
• Sea Bass
• Veggies
• Salad

What to Eat

• Chicken
• Veggies
• Cod
• Sea Bass
• Fruits
• Bacon

What to Avoid

• Sugary Foods
• Processed Foods
• Alcohol
• Fast Food

Nikola Jokic’s Supplements

While Nick hasn’t explicitly mentioned using supplements, if you’re interested, you can consider incorporating the following into your diet.

• Fish Oils
• Multivitamins
• BCAA
• Whey Protein
• Calcium

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Final Words

Nikola Jokic’s performance on the basketball court is not just a product of natural talent but a result of a well-planned training regimen. From Improving his passing skills, perfecting his shooting abilities, and getting into high-intensity interval training – he’s working hard to become even better, Jokic’s dedication to a well-rounded training approach sets him apart. With a strict diet, he ensures his body is primed for peak performance.

If you’re interested in Nikola Jokic’s workout routine and aspire to follow in his footsteps, keep in mind that becoming a prime-level athlete like him involves gradual changes to your workout and diet plan.

Jumping into his routine abruptly might not be the best approach, as he’s a seasoned athlete. Start by incorporating his training gradually, allowing your body to adjust and grow stronger over time. Consistency and patience are the keys to reaching your fitness goals.