José Altuve Workout Routine and Diet Plan

During the 2014 season, he was the first player in more than 80 years to reach 130 hits and 40 stolen bases before the All-Star Game. In the same season, he led the AL with a .341 average, becoming the first Astro to win a batting title. Once a leader in stolen bases in the AL. Altuve, from Maracay, Venezuela, played for the Venezuelan national team in the 2017 World Baseball Classic (WBC). In terms of postseason home runs among second basemen and infielders, he has 23, which is second all-time in postseason history while being the fastest to accomplish this feat in terms of games played. From 2011 to 2021, he had 31 games with four hits, the most of any player in the league during that period.

The purpose of this article is therefore to provide you with a detailed look into what Jose Altuve does throughout the day and how he stays in such great shape! We will discuss his workout plan as well as the diet plan that keeps him so fit and healthy throughout the year in these sections. As you can see, he trains quite effectively and it shows in the way he looks!

José Altuve Body Statistics

  • Birth Year: 1990
  • Birth Date: May 6
  • Height: 5 ft 5 in / 165 cm
  • Weight: 174 lb / 79 kg

José Altuve Awards and Achievements

Career highlights and awards
  • 7× All-Star (2012, 2014–2018, 2021)
  • World Series champion (2017)
  • AL MVP (2017)
  • All-MLB Second Team (2019)
  • ALCS MVP (2019)
  • Gold Glove Award (2015)
  • 5× Silver Slugger Award (2014–2018)
  • AL Hank Aaron Award (2017)
  • 3× AL batting champion (2014, 2016, 2017)
  • 2× AL stolen base leader (2014, 2015)

José Altuve Workout Routine

It doesn’t always matter how big something is. Jose Altuve, the 5-foot-6, 164-pound All-Star hitting machine for the Houston Astros, is the perfect example of this. As the first player in MLB history to record four consecutive 200-hit seasons, the second baseman set a record in 2017 and would be the shortest player in history to win the American League Most Valuable Player award.

Altuve, not satisfied with just those milestones, added to his legacy with yet another historic accomplishment. Altuve hit three home runs in one game against the Boston Red Sox in Game 1 of the 2017 American League Division Series, tying an MLB postseason record.

Altuve now has a new accomplishment to add to his resume: World Series champion. In the 2017 Fall Classic, the Astros defeated the Los Angeles Dodgers, completing a rebuilding plan that saw the team lose 100 games or more for three straight seasons from 2011 to 2013. It was Altuve who helped turn things around, and he has become a champion.

Although Altuve is on the shorter side for baseball players, it doesn’t make him less effective on the field. This is because Altuve is as hard-working as anyone in baseball.

“I do a lot of weightlifting in my training routine,” Altuve said in Men’s Fitness.I use high-intensity workouts and agility drills to help increase my speed while also maintaining my strength. I like to do different combinations using deadlifts, squats, sled workouts, and core work. There is always room for improvement no matter what type of player you are.”

His career has started off on a record-setting note, and now he is hungry for a World Series title.

The following are three ways Altuve trains.

Sledgehammer Training

Altuve uses a sledgehammer and tire to work out as best he can while he does his best Thor impression. It has been noted that Altuve can be seen hitting tires with a sledgehammer on his Instagram account. His tool of choice appears to be a standard sledgehammer and a very large tire. As anyone who has ever used a sledgehammer can tell you, this will give your arms an excellent workout. Note that Altuve uses a proper sliding grip and keeps his legs spread out. Training with a sledgehammer comes in many forms. The most common method involves striking horizontally or vertically. There is nothing wrong with either method; each set of muscles will be worked differently. Rather than doing a certain number of repetitions, you should do as many swings as you can within 30 seconds (which counts as a set).

Med Ball Throws

Altuve gets his energy up by working out with a med ball. Alternately, Altuve seems to prefer to warm up with a medicine ball before he starts his main workout. Medicine balls can be thrown in any number of ways, and it doesn’t really matter which method you use. Exercises such as medicine ball throws are low-intensity exercises designed to prepare you for more intense exercise.

Sled Pulls

During a sled pull workout, Altuve takes a break. On the surface, this sounds like nothing at all. By strapping yourself to a weighted sled, you pull it as long as you can. The rest of us may have to improvise for something like this. Professional athletes like Altuve may have no problems setting up for something like this. A very thick plastic tote can be tied to a thick belt with a very thick belt. Once the tote is filled with earth, start pulling it until it reaches the desired weight.

Barbell Squats

It works the entire body at the same time, which is why Altuve considers it his favorite exercise. Although the legs do a little more work than the rest of the body, there are still many different muscles involved in this exercise. When it’s light, he does three sets of eight squats of 200 pounds. During heavier days, he will squat 350 pounds for three sets of four.

When asked what exercise is most beneficial to his hitting, José Altuve answered the question like he approaches his at-bats – locked and loaded with a response.

Squats are my favorite exercise because when you’re squatting, you’re using every part of your body,” he said. “You have to use, obviously, your legs, but you have to use your back and some abs, too. I think it helps me in every single aspect of the game.”

On lighter days — maybe between games — Altuve squats 200 pounds for 3 sets of 8 reps. On heavier days, he pushes up the weight to 350 pounds for 3 sets, aiming for 3 to 4 reps each, according to him.

It is the second baseman’s staple exercise that helps him generate strength at his base and core, enabling him to hit for power. “I’m not a big guy. I’m only 5’6″, but usually if I’m able to squat and I have that routine on a daily basis, I feel like I can create some power. Not by trying to swing hard, just by trying to tune everything in my lower body.”

Dumbbell Lunges

Squats with a barbell should be done between sets. Hang your dumbbells down by your sides with your hands in each. As far as you can, take a big step forward. Go forward until your rear knee almost touches the ground. Then, stand up and step backward until you return to the starting position. Perform 10 squats between each set of squats.

In addition to each set of squats, Altuve performs 3 sets of 10 lunges using 40 to 50-pound dumbbells. José says squats help him with his hitting strength and fielding skills, but lunges give him the flexibility he needs during a long MLB season.

They’re a complementary exercise for squats,” Altuve said of the lunges. “They can help me to get more flexibility in my body and some strength to my legs, so I can move a little faster playing defense or get me in the right position to steal a base.”

During the past six seasons, Altuve has stolen at least 30 bases, leading the American League with 56 steals in 2014. Adding lunges to your workout will help you catch up to him, as he stole 13 bases through Sunday.

Romanian Dumbbell Deadlifts

With one dumbbell in each hand, hold them in front of your face. If you are performing the exercise correctly, your heels should be against the front of your quads. You should bend down while letting the dumbbells travel straight down your legs. If you want to be sure that your motion is straight down, you can use your legs as a guide. Raise your feet back up to your starting position once you reach the lower shins. It is a good exercise for strengthening the hamstrings.

Altuve attributes some of his durability to exercises such as the RDL. “It doesn’t help me to get better or hit for power or be faster, but it helps me to stay healthy,” Altuve said. “That’s one of my favorites to do because it goes right in my hamstrings and it helps when trying to stay healthy for 162 games.”

With a 20- or 25-pound dumbbell in each hand, Altuve performs three to four sets of five repetitions per set with his RDL technique. You can try them out.

Dumbbell Bench Press

A bench press performed with dumbbells rather than a barbell. During heavy days, do three sets of 4 with more weight during light days and four sets of 8 on light days. Alternative prefers this exercise because it promotes flexibility, and says that it should be followed by some elastic band pulling.

In terms of attacking the bench press, Altuve has two phases. During the offseason, he tries to perform four sets of eight repetitions with dumbbells. He places heavier weights (typically 80- or 90-pound dumbbells) during the season, reducing the reps to 3 sets of 4 reps.

In other words, how does dumbbell bench pressing assist him besides maintaining strength in the upper body? “Bench press is more to keep your arms flexible,” he said. “Right after I do bench press, I do [a variety of] stretches with elastic bands. The combination of the two helps to get your arms and upper body stretchable and ready.”

Lat Pulldowns

Our surprise at seeing this exercise included in Altuve’s list is unsurprising. Baseball bat swings are influenced greatly by the strength of the lats, and Altuve is known to be a heavy hitter. The Houston Astros catcher does three sets of eight reps regardless of the season.

He appreciates lat pulldowns for providing him with upper-body flexibility and strength, as well as the ability to hit for power and distance on his swing. And he has been seeing results. Altuve hit his ninth home run Sunday with an uppercut swing that was compact.


Altuve recommends that you do not run at 100% intensity for sprints, or even at 90% intensity. He recommends you run between 70 and 80% intensity. Running this way should provide you with a good workout without adding to your risk of injury. Follow two 90-foot runs with two 127-foot runs, followed by a 344-foot sprint.

There is no telling when you will need to sprint around the bases in a baseball game – your legs have to be loose beforehand. During the season, Altuve and the rest of the Astros get their motors going with a simple pre-game sprinting and conditioning routine. The first thing they do is run that 90-foot distance twice between home plate and first base. In addition, they covered the distance from first to third twice, which is 127 feet. They then sprint the entire diamond for a total of 344 feet: from home, base to first, from second to third, and finally from third to home plate.

What makes sprint work successful? Staying away from full power and keeping the top on. “We’ll do it 70 to 80 percent,” Altuve says. “You don’t want to kill yourself, but at the same time, you want to make sure your legs are ready for the game.”

The Shuffle Drill

It is recommended to do this with a partner. A ball is tossed back and forth between two players who stand parallel to one another. There is a trick to moving; you can only move by shuffling from side to side. There are several variations of the classic side-shuffle exercise.

How does a little guy like him manage to manage an ever-lasting 162 game schedule (without including the playoffs games he’s played in) and still put up the eye-popping numbers he does? The reason might have something to do with the full-body workout routine he follows and shared with the fitness experts at Men’s Health.

Barbell Back Squats

3 sets of 8 reps on lighter days

3 sets of 3 to 4 reps on heavier days

“I’m not a big guy. I’m only 5’6″, but usually, if I’m able to squat and I have that routine on a daily basis, I feel like I can create some power. Not by trying to swing hard, just by trying to tune everything in my lower body.”


3 sets of 10 reps

Dumbbell Romanian Deadlifts (RDL)

3 to 4 sets of 5 reps

“It doesn’t help me to get better or hit for power or be faster, but it helps me to stay healthy,” Altuve said. “That’s one of my favorites to do because it goes right in my hamstrings and it helps when trying to stay healthy for 162 games.”

Dumbbell Bench Press

4 sets of 8 reps in the offseason

3 sets of 4 reps during the season

Lat Pulldowns

3 sets of 8 reps


90-foot run (distance from home plate to first base) for 2 reps

127-foot run (distance from first to third base) for 2 reps

344-foot sprint (first to home, home to second, and second to home plate)

“We’ll do it 70 to 80 percent,” Altuve says. “You don’t want to kill yourself, but at the same time, you want to make sure your legs are ready for the game.”

Partner Drills

Grab a friend and stand a few feet apart from one another to hone your agility and hand-eye coordination. Try to toss the tennis ball back and forth while shuffling your feet and sprinting parallel, only catching it with one hand each time. Take a look at Altuve and Carlos Correa performing a drill like it’s nothing.

Altuve’s workout has been published in several places, but we will be working primarily from this source. We used this source to fill in the gaps since the last one was slightly incomplete. This workout can be done anywhere between 1-3 days a week. Altuve says that he trains a little bit lighter in the off-season, and varies the number of days he trains each week. If you want to emulate his training method, you will need to change the intensity of your training frequently.

That was all about the workout routine that Jose Altuve follows in his daily plan. He makes sure to stick to his routine so that he could get maximum benefits from it. He works out not just for his sport but also for his health and physical appearance. It is quite apparent that he is quite successful in whatever he does!

José Altuve Workout Tips and Tricks

Altuve uses a variety of workout equipment like long looped bands, short looped bands, foam rollers, vibrating devices, and massage balls instead of weights. He appears to use his mind most of the time during physical exercise. The purpose of this section is to discuss some of the tips and tricks he uses.

Altuve admitted that he is frequently asked about his height and whether it is an advantage or disadvantage at the plate. Despite his dislike for bursting bubbles, the answer is neither.

“Approach-wise, I just try to look for one pitch to hit. I think we all do,” Altuve said. “Look for the ball off his arm and just look to drive it.”

“Keep your eye on the ball and try to hit it back to the middle,” Altuve advises baseball players of all ages when using a hitting tee, a technique he uses as part of his training regimen today. If you don’t want to do that, you could recruit a buddy and take some live BP.

In order to hone your fielding skills, Altuve advised having a friend hit or roll ground balls to you, while you “keep your eyes on the ball, get down on your knees and try to catch the ball with one hand.”

Do you have any other questions? No matter what you’re doing, whether it’s working out in the gym for a few hours or playing in the big leagues, Altuve believes effort comes first. He advises giving everything you’ve got.

In that article, we discussed the workout tips that Altuve adheres to when he is working out so that he may get the maximum benefits. In the next section, we will discuss the diet that he should consume in order to remain fit and energetic throughout his life.

José Altuve Diet Plan

As Julie Loria was researching her new cookbook, she noticed a box of doughnuts sitting untouched in the Astro’s spring training clubhouse. She knew then that the subject of her book, an analysis of the healthy diets of top Major League Baseball players, was on point.

“When it comes to clubhouse cravings, baseball players these days reach for fruits and vegetables, not pastries and other highly processed foods,” Loria writes in “The Game of Eating Smart.” “In Major League Baseball, the transition to eating healthy food has become more than a movement, it’s a revolution. Players have learned that proper nutrition has a positive impact on athletic performance.”

José Altuve

A cookbook focusing on how elite athletes fuel their bodies and how their smart eating choices influence their performance features Astros stars José Altuve and Carlos Correa among 21 MLB stars interviewed by Loria. Baseball luminaries include Boston Red Sox pitcher David Price, Chicago Cubs third baseman Kris Bryant, Los Angeles Dodgers pitcher Clayton Kershaw and San Francisco Giants outfielder Hunter Pence.

As Loria points out, approximately all 30 MLB teams are now serving healthy food and emphasizing nutritional eating habits. Clubhouses offer fresh juice bars and smoothie stations, as well as almond and coconut milk, protein powders, raw organic nuts, and wheatgrass shots.

For “The Game of Eating Smart,” Loria collaborated with Allen Campbell, the former personal chef for New England Patriots quarterback Tom Brady and supermodel Gisele Bundchen, to produce recipes that reflect the healthy eating habits of the baseball players profiled in “The Game of Eating Smart.”

Astros second baseman Jose Altuve talked about his diet as follows:

“I’ve noticed a connection between my eating habits and performance because when I eat right, I not only go out there and play well, I also feel well,” he said. “I feel better on and off the field, and my recovery is much faster. Once I started eating better, I noticed a 100 percent chance. Now I can play all season, and I still feel great after it’s over.”

He added: “My biggest meal is lunch, and it’s usually two pieces of grilled chicken breast, a half cup of brown rice, and vegetables. I also eat big salads with lettuce, tomatoes and all kinds of vegetables. And then for dinner, I usually have more protein and vegetables, but fewer carbohydrates than at breakfast or lunch. I find that eating this way works best for my body and helps my performance on the field. I feel strong and energized.”

According to Carlos Correa, the Puerto Rican shortstop has begun eating healthier: “I started eating healthier because I wanted to improve in the field. Now I eat a lot of fresh vegetables, including broccoli and carrots, which I didn’t like before. At first, I also rejected fish, but now I eat salmon and mahi-mahi all the weather”.

José Altuve

“I eat Greek yogurt with granola and fruit, which gives me a lot of energy. I avoid fried foods, sodas, beer, alcohol, and processed sweets like caramels, donuts, cookies, and brownies. Lunch is usually rice and beans. with a little avocado. Also, I usually eat a piece or two of salmon. For dinner, I usually eat chicken and potatoes with broccoli on the side. I love to eat rice. I could have rice with every meal and red beans,” he appended.


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