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. Hailing from Serbia, this 7-foot-tall maestro has not only redefined the role of a center in the NBA but has also become the face of the Denver Nuggets. 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. 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. Behind Nikola Jokic’s seemingly effortless dominance on the court lies a well-rounded approach to body conditioning. Nikola Jokic swears by agility, mobility, and high-intensity training in his workouts. Let’s dive into the exercises that helped Nikola Jokic achieve the center position on the basketball court. Nikola Jokic keeps it simple and effective with his diet to stay at the top of his game on the basketball court.
From Coca-Cola to Conditioning: The Evolution of Jokic's Physique
When Nikola Jokic landed in Denver four years ago as a largely unknown, Coca-Cola-guzzling second-round draft pick out of Sombor, Serbia, the 7-footer weighed about 292 pounds and looked "soft" to one of the Nuggets' conditioning coaches. Jokic was asked to test his core strength with a plank exercise, which requires the subject to hold a push-up position with forearms flat on the floor for as long as possible and he lasted 20 seconds, tops. Jokic recalls, growing animated, "I died! I died," Jokic says. "I was shaking. I said 'I can't.' I said, 'fuuuuuuuu …'"
But those days are over. Jokic, 24, earned his first All-Star nod this season, flirted with MVP hype and has been dominant in his first playoff action, averaging nearly a triple-double. Not long after Jokic shows off his battle scars, he sits up on the leather couch and starts reenacting a scene from his new favorite show. Jokic credits Eichenberger and Steve Hess, Denver's former head of strength and conditioning, with helping him lower his body fat percentage, changing his diet and adding more muscle mass to handle the physicality of the NBA.
Jokic has made his share of sacrifices. After drinking three liters of Coke a day growing up in Serbia, Jokic had his last can of the soft drink on his first flight to Denver in 2015. "I think it's just mental," Jokic says. "Like, don't let Coke be stronger than you."
The Turning Point: A Commitment to Change
For years, Jokic had been told by coaches, executives, and talking heads in the media that he needed to get in better condition if he wanted to succeed in the NBA, but now it was coming from within. In the winter of 2019, Denver Nuggets strength and conditioning coach Felipe Eichenberger had his pick of long car rides to the airport with star center Nikola Jokic to choose from. The two had grown close in the four years they'd worked together. Eichenberger spent a month with Jokic in the big man's native Serbia each offseason. Jokic was present when Eichenberger's daughter was born -- and for all of her birthday parties afterward. Before games, Jokic often went into Eichenberger's office to escape the noise of the locker room.
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Jokic had started talking with his friend and training coach about getting in better shape. He would text Eichenberger a bodybuilding video and would then joke he wanted to look like that someday. Or he'd mention that his knees or back hurt after games and would ask Eichenberger if losing weight might help with that.
It was time for Jokic to hear this. "You can be MVP in this league," Eichenberger told him. Jokic had just been named to his first All-Star team. He had won a Player of the Week award in early February. The Nuggets were in first place in their division. Everything was trending upward, which meant it was time to start pushing Jokic to an uncomfortable place: superstardom.
"He got mad at me," Eichenberger says, laughing at the memory. "He got pretty heated. He's like, 'That's not the player I am. I pass more than I score. … ET, ABC), this was not an unexpected response. Eichenberger knew going into the conversation he might touch a nerve, but that was the point. And the ride to the Denver airport was at least 25 miles, so he dove in further.
"I knew he wanted to work," Eichenberger says. "He was always willing to work." So rather than try to untangle the self-consciousness that the MVP talk was triggering, Eichenberger laid out a plan for Jokic to transform his body. Focus on the work, not what it means to be an MVP. Jokic thought about it for a little bit before answering. "OK," he said. "Let's do it."
The Rigorous Routine: Diet and Exercise
After every game, no matter how many minutes he played, they'd lift weights. He would change his diet, cutting out as many indulgences as possible, which meant no soda, no beer, no snacks while he played video games. An exception was made for orange juice and the occasional bite of his mother's cooking when she visited from Serbia, but just a bite. "I actually told him to enjoy his mom's food after games," Eichenberger says. "Like, come on, you can't not eat your mother's cooking." "But once he gets something in his head," Eichenberger adds, "that's how it's going to be."
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Over the rest of that 2018-19 season, Jokic adhered to this routine religiously, even lifting after playing 64 minutes in a four-overtime loss to the Portland Trail Blazers in Game 3 of their Western Conference semifinal series. By the time Jokic returned to training camp in fall 2019, the change in his physique was striking. He was leaner and stronger, having lost 20 to 30 pounds while gaining muscle everywhere. The effect of this change became immediate on the court. Jokic played in every regular-season and playoff game, finishing ninth in MVP voting and leading Denver to the Western Conference finals in 2020.
"He lost 10 pounds, and he's like, 'It feels good.' He lost 20 pounds, and he's like, 'Wow. I can dunk now?'" Eichenberger said. "He lost 30 pounds. Like, 'Wow. I can really sprint.'" During the four-month shutdown because of the COVID-19 pandemic, Jokic kept training and eating healthily. So much so that photos of him taken at a gym in Serbia went viral on social media.
Jokic drinks protein shakes and will follow detailed nutrition plans with prepared meals periodically during the season. Eichenberger had Jokic on a seven-week prepared-meal plan leading into the All-Star break. It increased Jokic's intake from 3,000 to 5,200 calories a day. Jokic dropped 10 pounds by consuming the right type of calories and protein while eating five meals a day. Jokic had to remind himself to eat every three hours. "He eats well," Eichenberger says. "But he likes sweets." Eichenberger has visited Jokic in Sombor the past two summers to train, and he has gained a better understanding of Jokic's eating habits. In Serbia, Eichenberger noticed that every meal they had started with a salad, then a soup followed by a meal and dessert. "It could be cultural," Eichenberger said of Jokic's sweet tooth.
A Glimpse into Jokic's Daily Diet
Nikola Jokic keeps it simple and effective with his diet to stay at the top of his game on the basketball court. Jokic’s revelations about his breakfast preferences garnered significant attention, shedding light on the dietary habits of elite athletes. His breakfast extravaganza includes a hearty spread of five scrambled eggs with ham, bacon, cheese, and spinach cooked to perfection, balancing between runny and hard.
However, Jokic’s journey with food hasn’t always been smooth sailing. Upon his arrival in the USA, he faced challenges with his diet, indulging in fast food and carbonated drinks like Coca-Cola, which led to struggles with excess weight. In 2015, during his earlier years in the NBA, Jokic’s weight was notably lower than his current stature. Beyond his breakfast preferences, Jokic’s focus on maintaining a healthy lifestyle underscores the importance of nutrition in optimizing athletic performance.
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Post-Game Recovery and Maintenance
Over the last several years, Jokic has also taken to the postgame workout to maintain his shape and strength. Teammates have followed Jokic’s lead. “His diet, just the recovery he has been doing in the weight room, he’s really a phenomenal example of a leader, if I can say, captain of the team,” Cancar said. The Nuggets’ postgame workouts are tailored specifically to each player based on their role and how many minutes that player just logged in a game. Players that didn’t see the court much will work on conditioning.
The Results: MVP-Caliber Performance
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.
Nikola Jokic is the reigning NBA MVP and will be playing in his fourth All-Star game at the age of 26. As the reigning Finals MVP and a frontrunner for his third MVP award, Jokic’s impact on the game transcends traditional metrics. Averaging an impressive 26.4 points, 12.4 rebounds, and 9.0 assists per game, Jokic has propelled the Denver Nuggets to the second seed in the competitive Western Conference, solidifying their status as legitimate contenders. Opponents find themselves at a loss when facing Jokic, unable to force him to play at their preferred pace or effectively contain his offensive prowess. Moreover, attempts to double-team or physically overpower Jokic often prove futile, as he consistently finds ways to exploit defensive schemes and make the right basketball play. Jokic’s success transcends physical attributes, serving as a testament to his unparalleled basketball acumen and unmatched skill set.
“He’s more explosive. He’s stronger. He’s more aggressive. So I think it’s just a combination of everything,” Eichenberger told DNVR. Whatever it is it’s working. Jokic is a legitimate MVP candidate one month into the season and is averaging 25.8 points, 12 rebounds and 9.6 assists per game, all of which are career-high marks.
Beyond the Court: Jokic's Character and Influence
"I never coached Tim Duncan, but I always compare him to Tim Duncan," Nuggets coach Michael Malone tells ESPN. "He's just a selfless superstar who's almost embarrassed by the attention." Jokic did this before he was a leader too. He even did it as a rookie, when it became clear his presence had disrupted Nurkic's development. Nurkic had been a friend and a mentor to Jokic, helping him acclimate to life in the NBA and America. But there wasn't room for both of them in the starting lineup, and within a few months, it was clear Jokic was the team's center of the future. There were no hard feelings, Nurkic said. He just wanted to be somewhere he could start, so he asked for a trade. Jokic understood, but he didn't think it had to come to that.
"He went to the coaches and offered to come off the bench," Nelson said. "Like he really didn't care about starting. It didn't matter to him. He just wanted everybody to be happy." Jokic is underselling himself. Of course he has upgraded since coming to the NBA. He has transformed his body from a chubby, soda-guzzling teenager into a fit, 28-year-old, triple-double generator. "He's an ultra-conditioned athlete now," Malone said after the Nuggets beat the Los Angeles Lakers in the Western Conference finals. "The guy can play for minutes on top of minutes and play at a high level." He made that turn. And his dedication from that point on has allowed him to become a two-time MVP."