NBA Strength Coach Workout

Posted on January 16th, 2018 to Barefoot Training

Earlier this month, the Celtics played the Cavaliers here in Boston and I had a chance to workout and talk shop with the Cavaliers strength coaches Derek Millender and Alex Moore. 

For those of you who are unaware, the life of an NBA strength coach is a fascinating opportunity. That being said, there are many parts of the job that only a certain type of person can handle. These include the extremely hectic travel schedule, no sleep, being on call 24/7, and lugging bags all around the country. 

After getting into Boston at 3am and barely sleeping with another game to play that night, I was grateful and impressed that they were able to meet me for a lunch time crush session. 

Before I share our workout, you may be thinking that we did some new nerdy exercise that these guys sat down and made up. For both Derek and Alex, there is no ego when it comes to training and their biggest objective is hammering the basics (squat, hinge, push, pull, carry) over and over again. 

Here is what we did in our Pedestals. Give it a shot and let us know what you think.

-Rowing Machine – low intensity 

-Dynamic warm up

A1) Deadlift – 5 x 5 with increased weight each set

A2) Pull-Up – Bodyweight – 5 x 10 – Changing grip each set.

*Side note – That alone was a killer and would be a great workout if you were in a crunch for time. 

B1) KB Swing – 3 x 8

B2) KB Single Leg Deadlift (same side) – 3 x 8 each leg

B3) One arm KB Shoulder Press – 3 x 10/12

C1) High Box Step Ups – 3 x 10 each leg

C2) Adductor – 3 x 15

C3) Abductor – 3 x 15 

C4) Dips – Bodyweight – 25 reps (rest pause if needed. Do in as little sets as possible)

Pictured below is Derek rocking the 2.5’s on the left and Alex with the throwback 1.0’s on the right.

Much Love,


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