Shai Gilgeous-Alexander, the Oklahoma City Thunder’s superstar point guard, has captured the attention of the NBA world with his exceptional skills, court vision, and unwavering dedication. As the 2025 NBA MVP, his journey to the top has been paved with rigorous training, a disciplined diet, and an unyielding commitment to self-improvement. Let’s delve into the details of Shai Gilgeous-Alexander’s training regimen and dietary habits that have propelled him to the pinnacle of basketball excellence.
The “Garage” Workout
Shai Gilgeous-Alexander’s commitment to fitness is deeply rooted in what he calls his “garage routines,” which he started back in 2020. Recognizing the need for strong legs to endure the demands of constant running, dribbling, and jumping, Gilgeous-Alexander incorporated a variety of leg exercises into his workouts to enhance muscular strength and balance.
Leg Day Focus
- Muscular Strength: Exercises to build and maintain lower body strength, crucial for explosiveness on the court.
- Balance: Routines designed to improve stability and control, essential for quick changes in direction and maintaining balance while driving to the basket.
Rest and Recovery
Understanding that muscles need time to recover and rebuild, Gilgeous-Alexander prioritizes rest to facilitate faster recovery. This balance between intense training and adequate rest allows him to consistently perform at his best.
Nem Ilic: The “Mechanic”
A key figure in Gilgeous-Alexander’s training journey is Nem Ilic, a performance coach specializing in athletic movement and development. Ilic’s approach focuses on exercises that directly translate to Gilgeous-Alexander’s on-court movements.
Lower Body and Core Strength
- Dynamic Workouts: Instead of heavy weightlifting to bulk up, Ilic focuses on dynamic exercises that enhance agility, coordination, and body control.
- Core Engagement: Strengthening the core is essential for stability, balance, and efficient transfer of power during movements such as shooting, dribbling, and defending.
- Injury Prevention: Strong feet are crucial for preventing lower leg injuries, ankle sprains, and foot problems, ensuring the entire kinetic chain functions optimally.
Customized Training
Ilic emphasizes the importance of tailoring workouts to Gilgeous-Alexander’s unique playing style.
- Fluidity and Angles: Gilgeous-Alexander relies on angles, crafty dribble moves, and fluid movements rather than sheer speed or strength.
- Body Control: The training aims to enhance body control, enabling Gilgeous-Alexander to execute difficult shots while on the move, a hallmark of his game.
Sunrise Training Club
Adding a unique element to his routine, Shai participates in the “Sunrise Training Club,” working out with his high school friends at 6 a.m. every day. This early morning commitment underscores his dedication and discipline.
Sample Workout Elements
- Hesitation Moves: Practicing hesitation moves to the left, focusing on patience and selling the fake.
- Pull-Up Jumpers: Practicing pull-up jumpers coming off a pick and roll.
- Catch and Shoot Drills: Honing his three-point shooting through catch and shoot drills.
On-Court Skill Enhancement
Besides general physical conditioning, Gilgeous-Alexander dedicates considerable time to refining his basketball-specific skills.
Ball-Handling Drills
- Change of Pace: Transitioning from a slow walk to full acceleration, followed by quick stops and behind-the-back crosses.
- Off-Arm Usage: Mastering the use of the off-arm to create space, maintain balance, and protect the ball while driving to the basket.
Shooting Drills
- Form Shooting: Practicing shooting form around the basket.
- Mid-Range Shots: Shooting mid-range shots from various spots on the court.
- Three-Pointers: Practicing three-pointers from multiple spots, including pick-and-roll scenarios.
- Pull-Up Jumpers: Incorporating baseline pull-up jumpers from both corners of the court.
Finishing Moves
- Scoops: Practicing quick, one-hand finishes while driving downhill, alternating between using the glass and not.
- Two-Foot Finishes: Training two-foot finishes around the rim, focusing on touch and body control.
- Mid-Post Moves: Spinning off from the mid-post to go baseline, or faking the spin and returning to the middle for a fadeaway.
Dietary Discipline: On-Season vs. Off-Season
Shai Gilgeous-Alexander follows different dietary approaches during the on-season and off-season to optimize his performance and recovery.
On-Season Diet
- Healthy Options: Focuses on nutritious choices that support energy levels and physical conditioning.
- Mediterranean Food Bowl: A mix of vegetables and toppings.
- Grilled Chicken Wrap: Lean protein.
Off-Season Diet
- Stricter Regime: While still emphasizing healthy eating, the off-season diet is more structured.
- Treats in Moderation: Gilgeous-Alexander admits to including “tons of treats,” such as sour candies, in his off-season diet.
- Protein and Carbs: A balanced intake of protein and carbohydrates to fuel his athletic body.
Chris Paul’s Influence
Early in his career, veteran point guard Chris Paul significantly influenced Gilgeous-Alexander’s approach to nutrition. Gilgeous-Alexander credits Paul with teaching him how to take care of his body and eat well.
- From Junk Food to Clean Eating: Previously a fan of chain restaurants and late-night pizza, Gilgeous-Alexander transitioned to a more disciplined and health-conscious diet.
Key Dietary Principles
- Lean Proteins: Prioritizing sources like grilled chicken, wild salmon, and plant-based options.
- Complex Carbohydrates: Opting for sweet potatoes, quinoa, and oats.
- Fresh Produce: Consuming a variety of colorful vegetables, berries, and greens.
- Hydration: Drinking plenty of water and electrolyte-enhanced beverages, particularly on heavy training days.
The Mental Edge
Beyond physical training and diet, Shai Gilgeous-Alexander emphasizes the importance of mental strength and consistency.
Consistency
- Routine: Maintaining a consistent routine in all aspects of life, from sleep and diet to recovery and relationships.
Mindset
- Belief in Greatness: Possessing a deep-seated belief in his potential to be one of the best players in the world.
- Mental Fortitude: Developing the mental toughness to push through physical discomfort and fatigue.
- Self-Awareness: Understanding his body, recognizing its limits, and pushing past them to achieve more.
- Embracing Challenges: Viewing workouts as opportunities to improve, facing each session with the mindset of guarding against the best defender in the world.
Key Takeaways
Shai Gilgeous-Alexander’s journey to becoming the 2025 NBA MVP is a testament to the power of holistic training, dietary discipline, and mental fortitude. His approach encompasses:
- Targeted Workouts: Focusing on lower body and core strength, agility, and basketball-specific skills.
- Expert Guidance: Working with skilled trainers like Nem Ilic to tailor workouts to his unique playing style.
- Dietary Discipline: Balancing on-season and off-season nutrition to optimize performance and recovery.
- Mental Toughness: Cultivating a mindset of consistency, self-belief, and resilience.
By integrating these elements, Shai Gilgeous-Alexander has transformed himself into one of the most dominant and respected players in the NBA, setting a high standard for aspiring athletes everywhere.
