Shai Gilgeous-Alexander (SGA) has emerged as one of the NBA's most captivating stars, leading the Oklahoma City Thunder to prominence. Beyond his innate talent, Gilgeous-Alexander's ascent is fueled by an unwavering commitment to improvement, manifested in his rigorous training regimen and meticulous dietary habits. This article delves into the specifics of Gilgeous-Alexander's approach to physical and mental conditioning, revealing the dedication that underpins his exceptional performance.
Off-Season Grind: Back to Basics
Following the high of leading the OKC Thunder to a championship, Shai Gilgeous-Alexander returns to his home in Oakville, Ontario, to begin his off-season training. Eschewing the glamour of his superstar lifestyle, he embraces a back-to-basics approach, working with longtime trainer Nem Ilic. Even his six-stitch braids, usually as tight as his handles, have been let loose to form a frizzy fro. Gilgeous-Alexander is only wearing basketball shorts as he pushes a four-wheel sled equipped with two kettlebells across the asphalt.
"It's made me," Gilgeous-Alexander said. "I was never a player that jumped out of the gym or had any insane talents. I had to work for it. I had to craft and carve and mold myself into this player that I am today. I'll never forget that. And because of that, I hold that very dearly and make sure if I'm doing anything, I'm working at my game and trying to be better.”
The Silent Gym: Focus and Mental Fortitude
Unlike many athletes, Gilgeous-Alexander forgoes music during his off-season workouts. This practice began three summers ago after Ilic would turn the music off midway through a workout so they could lock in, but they began doing entire sessions in silence three summers ago. Surrounded by constant noise and distractions in his public life, Gilgeous-Alexander finds solace and heightened focus in the silence of his training environment.
“We just got so used to it,” Ilic told The Oklahoman. “A few times after some of our harder workouts, he just kind of said, ‘Damn, that was a little bit different. I had to mentally find it and just focus on everything. I kind of like that.’ And then from there, we’ve just been rolling with that. He actually enjoys it. Every time we go somewhere, he asks for the music to be turned off.”
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Workout Routine: A Holistic Approach
Gilgeous-Alexander and Ilic have developed a structured weekday workout routine that prioritizes both physical and mental preparation.
It starts with a two-minute cold plunge. Next is a series of activation and decompression movements, which takes 30-45 minutes. Then comes another 30 minutes of exercises with weights and resistance. That day's session included cable punches, bench presses with dumbbells and overhead presses with kettlebells.
Barefoot Training: Grounded and Agile
Since recovering from plantar fasciitis in his right foot at the end of the 2020-21 season, Gilgeous-Alexander has adopted barefoot training. This unconventional approach enhances his feel for the ground, improving lower body control during quick stops and changes in direction. It also strengthens his feet, reducing the risk of injury.
Training barefoot has given Gilgeous-Alexander a better feel for the ground. He now has more control of his lower body when he stops on a dime or changes direction on the court, two key aspects of his game. His feet also have the strength to absorb the force that comes from those moves, which decreases the likelihood of an injury occurring.
UNLKD Potential
Strength used to be an issue for Gilgeous-Alexander. He still laughs with Ilic about not being able to do five consecutive pushups when the duo began working together six years ago. But those workouts have helped Gilgeous-Alexander unlock his full potential as a player. That's the ultimate goal for Ilic and his brand, which is fittingly named UNLKD.
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"Back then, I didn't even understand what lifting and working out really meant," Gilgeous-Alexander said. "(Ilic) has had a hand in this success as much as anybody. I like to say without him and the work that he does, my body isn't where it is today.
The Team Behind the Star
Gilgeous-Alexander's commitment extends beyond individual workouts. He travels with a dedicated team, including Ilic, skills trainer Nate Mitchell, and training partners who provide live defense and support during drills.
They're all making the trip with Gilgeous-Alexander, who doesn't let a day of celebration derail his training. workout.
Relentless Improvement: Never Satisfied
Even after winning the NBA Finals, Gilgeous-Alexander's immediate reaction was to identify areas for improvement. This relentless pursuit of progress is a defining characteristic of his mindset.
"There were already things on his brain after going through that," Mitchell said. "That was him understanding how hard it is to even win it. Sometimes you learn through losing. But the people who are really, really good learn through winning."
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Setting a Standard: Impacting Others
Gilgeous-Alexander's dedication inspires those around him, including fellow athletes like Tre Mann. His commitment to detail and relentless pursuit of perfection set a high standard for everyone he works with.
"The details matter to him and his trainers," Mann told The Oklahoman. "Like, every small thing. I think that's why he's so good. He locks in on the details and tries to do the best that he can at them."
Dietary Habits: Fueling Performance
While specific details of Gilgeous-Alexander's diet are limited, it is known that he maintains distinct on-season and off-season eating plans.
The on-season diet includes healthy food options like a Mediterranean food bowl that is loaded with vegetables and various toppings, grilled chicken wrap, and anything that helps keep the body in shape. Gilgeous-Alexander also eats an apple, specifically a Macintosh apple, every day before the game.
Though the off-season diet is a bit stricter than the on-season one, Gilgeous-Alexander has admitted that he includes tons of treats in his off-season diet, which are basically sour candies.
Key Elements of SGA's Success
- Obsessive dedication: Gilgeous-Alexander's relentless pursuit of improvement sets him apart.
- Holistic approach: His training encompasses physical conditioning, mental focus, and skill development.
- Attention to detail: He meticulously analyzes his game and seeks marginal gains in all areas.
- Strong support system: He surrounds himself with a dedicated team of trainers and partners.
- Adaptability: He embraces unconventional methods like barefoot training to enhance performance.
- Growth Mindset: He is always looking for ways to improve and learn.
- Routine: Gilgeous-Alexander eats an apple every day before a game.
The Drive to be the Best
Ultimately, Gilgeous-Alexander's motivation stems from a desire to emulate the all-time greats and achieve sustained success.
"All of the guys that I study, idolize, look up to and strive to get to that level," Gilgeous-Alexander said, "have (won a championship) multiple and multiple and multiple times. There's still a lot more work to do, and any of them will tell you it only gets harder every time."
"I didn't pick up basketball just to win one time and be done. It's that simple. I strive to be the best version of myself and win as many as I can."
The Washington Way
The best way for Gilgeous-Alexander to compensate for his size was to fiddle with timing. Washington taught him about acceleration and deceleration, about how slowing down quickly could create as much space as speeding up just as fast.
He compared Gilgeous-Alexander to a car with four gears, telling his student never to rev to fourth gear, where he could too easily lose the wheel.
"You're never gonna be faster than Allen Iverson," Washington explained to him. "But what you can do is control your gears."
He surmised an on-court formula for Gilgeous-Alexander: Go from third gear to first gear, then first gear to third gear, then ease down to second gear and then first again before ratcheting back up to second. Avoid shifts from second to third gear; that would be too predictable. As Washington advised Gilgeous-Alexander, even a rocket can't throttle where it wants if the opponent knows where it's going.