Last Updated On June 26, 2023
Some athletes' popularity goes beyond just the sport they play - for example, Tom Brady, Rafael Nadal, Cristiano Ronaldo, Michael Jordan, Lebron James, and Usain Bolt.
Kevin Durant also belongs to the group of biggest stars.
You must have heard stories about how, due to his enormous talent, he can dribble and shoot like a PG, although he is significantly taller than the average point guard or shooting guard.
Talent certainly plays an important role, but a God-given gift without hard work is practically useless.
Read on to know everything about Kevin Durant's workout routine and diet so you can improve your athletic performance.
Related Article - Lebron James Diet Plan And Exercise Routine
- KD's Quick Workout Summary
- How Does Kevin Durant Train On & Off The Court?
- Who Is Kevin Durant? (The Suns KD)
- Current Body Stats
- Kevin Durant’s Workout Principles (For The NBA & Beyond)
- Durant’s Biggest Accomplishments & Career Highlights
- What NBA MVP Kevin Durant Eats In A Day
- What Supplements Does Kevin Durant Take?
- Kevin Durant Workout Routine FAQs
- Conclusion
KD's Quick Workout Summary
Main Workout Goal | Enhancing Overall Athleticism and Agility |
Program Duration | 10 weeks |
Workout Days Per Week | 6 |
Time Per Workout | 3-4 hours |
Equipment Required | Details |
Recommended Supplements | Whey Protein Powders Vitamins Probiotics Fish Oil |
How Does Kevin Durant Train On & Off The Court?
In most cases, European basketball teams organize daily practices even during the season, while the situation is different in the NBA.
NBA players have greater freedom for their season and offseason workout, while teams focus on players' pre-season preparation.
For the most part, they have their personal fitness and basketball coaches with whom they do individual drills throughout the year to achieve fitness goals.
How Kevin Durant trains on and off the court is not significantly different from most professional basketball players.
Dynamic warm-up must be an integral part of everyone's workout routine, whether an ordinary person or an elite athlete.
During those several tens of minutes, KD prepares his body for the efforts that await him. Mobility training for the ankles, knees, and upper body is also part of his routine.
His coaches also focus on thoracic spine mobility and core resilience to reduce the likelihood of injury and gain the necessary stability to shoot from various positions.
Of course, other parts of the body greatly benefit from working on mobility too.
As Kevin Durant is not a bodybuilder but a basketball player, there is no need for certain weight lifting exercises like the bench press to be part of his strength training often.
The most important thing is to keep his legs, back, and shoulders strong, while the pectoral muscles receive more attention during stretching than during strength training.
He must have very strong forearms, biceps, and triceps, but the large muscle mass on his arms can negatively affect his accuracy and is therefore counterproductive.
Durant is one of the best scorers the game has ever seen. Thousands of shots during shooting drills every day help him maintain his sharpness and a career average of over 27 points per game.
Basketball is a sport that requires anaerobic metabolism much more than aerobic. That's why his cardio training is based on sprints.[1]
Since a recovery routine is essential for longevity, Durant never skips massages, ice baths, and other recovery methods.
He makes it a priority to sleep at least 8 hours per night because sleep is best for rest and recovery.
Related Article - Kobe Bryant's Workout Routine And Diet Program
Dynamic Warm-up Circuit
Exercises | Sets | Reps | Rest |
|---|---|---|---|
High skips | 4 | 8 | 30-35 secs |
Walking hamstring stretch | 4 | 8 | 30-35 Secs |
Quad stretch with lean | 4 | 8 | 30-35 Secs |
Adductor Stretch | 4 | 8 | 30-35 Secs |
Hip Flexor Stretch | 4 | 8 | 30-35 Secs |
Mobility Training
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Thoracic Spine Extension | 2 | 30 | 30-35 Secs |
Rotational Med Ball Throws | 3 | 8 | 30-35 Secs |
Split-Stance Overhead Core Matrix (Forward, Rotational, and Lateral) | 3 | 8 | 30-35 Secs |
High Skip To A Deep Squat | 3 | 10 | 30-35 Secs |
Quick Line Into Stick | 4 | 8 | 30-35 Secs |
Strength Training
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Three-Way Med Ball Single-Leg Romanian Deadlift on an Airex Pad | 2 | 5-7 | 30-35 Secs |
Basic Med Ball Single Romanian Deadlift | 3-4 | 8-10 | 30-35 Secs |
Inverted Row on a Physioball with TRX Straps | 3-4 | 8-10 | 30-35 Secs |
Basic Inverted Row | 3-4 | 8-10 | 30-35 Secs |
Single-Leg Dumbbell-to-Press | 3-4 | 6–8 | 30-35 Secs |
Basic Overhead Press | 3-4 | 6–8 | 30-35 Secs |
Walking Dumbbell Pushup-to-Row | 3-4 | 6–8 | 30-35 Secs |
Basic Dumbbell Row from a Push-Up Position | 3-4 | 6–8 | 30-35 Secs |
Med Ball Multiplanar Lunge on Core Board | 3-4 | 10-12 | 30-35 Secs |
Basic Med Ball Multiplanar Lunge | 3-4 | 10-12 | 30-35 Secs |
Shooting Drills
Exercises |
|---|
Attack Help Defender |
Freeze Pull-Ups |
Hesitation on Drive to Attack |
Pick and Pop |
Catch and Shoot |
Post Up |
Dribble Drag to Crossover |
Early Offense Duck In |
Counter |
Cross-Screen to Pick and Roll |
Recovery
Exercises |
|---|
Ice bath |
Massage |
Foam rolling |
Cryotherapy |
Hyperbaric chamber |
Cardio Workout Routine
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Quick sprints | 3 | 3 minutes | 30-35 Secs |
Stop-and-go sprints | 4 | 3 minutes | 30-35 Secs |
Back peddling | 4 | 5 minutes | 30-35 Secs |
Suicide drills | 3 | 4 minutes | 30-35 Secs |
Running on sand | 2 | 5 minutes | 30-35 Secs |
Who Is Kevin Durant? (The Suns KD)
Kevin Wayne Durant, also known as KD, is a world-famous American professional basketball player for the Phoenix Suns of the National Basketball Association (NBA).
Early life
He was born on September 29, 1988, in Washington, DC.
Growing up was not easy because his parents divorced when he was still a baby.
At the beginning of adolescence, Durant's father reentered his life, which positively impacted his basketball career and life in general.
He always stood out for his height. At the age of 10, he was already tall as an average adult.
KD played for several high schools in Maryland and Virginia.
College Career
If the NBA had not introduced the "one-and-done rule," Durant would most likely have fulfilled his childhood dream of playing for the Toronto Raptors because he wanted to declare for the 2006 NBA draft, and the Raptors had the 1st overall pick.
Instead, he had to play one season for the University of Texas. Durant had the chance to play for even more prestigious universities, such as Duke, but he chose the Longhorns.
As expected, Kevin was among the best college players, earning him the Naismith College Player of the Year award, the basketball equivalent of the Heisman Trophy.
Professional Career
Durant was selected as the second overall pick by the Seattle SuperSonics, the team that now plays as the Oklahoma City Thunder.
From today's perspective, it is clear that the Portland Trail Blazers made a huge mistake by drafting Greg Oden instead of Durant because Oden turned out to be one of the biggest NBA draft busts of all time.
KD has been nothing short of spectacular since his very first NBA season.
After nearly a decade playing for Seattle/Oklahoma City, he decided to join the Golden State Warriors, the best NBA roster, to try to win an NBA title.
This move earned Durant a bad reputation among fans and peers, but he succeeded in his efforts and became a two-time NBA champion.
He didn't stay in the Warriors as long as he did in the Thunder, so from the 2020-21 NBA season, Kevin Durant then played for the Brooklyn Nets before joining the Phoenix Suns.
Off The Court
Durant is introverted but very confident. In the movie "The Real MVP: The Wanda Pratt Story," we can see his very close relationship with his mother, Wanda.
KD is unmarried and has no children. His girlfriend history is not very well known because he keeps his private life out of the public eye.
He has been engaged in numerous business ventures.
Current Body Stats
Take a look at current Kevin Durant stats.
Stat | Measurement |
|---|---|
Height | 6’10” |
Weight | 240 lbs |
Age | 34 |
Biceps | 13.8 inches |
Waist | 32 inches |
Chest | 42 inches |
Kevin Durant’s Workout Principles (For The NBA & Beyond)
Leg muscles are the most important muscle group for basketball players. Therefore, it is not surprising that the Kevin Durant workout is also primarily focused on his legs.
But there is another reason why KD emphasizes legs so much. During the 2019 NBA Finals, he experienced one of the most serious injuries - an Achilles tendon rupture.
Because of that injury, he was away from the court for a year and a half.
To ensure that he will return to his previous level and to reduce the risk of re-injury, he worked tirelessly on strengthening his lower body.
He likes all the exercises that involve the use of a medicine ball because that's how he activates his core muscles in the best way. If you don't have a medicine ball, you can try out medicine ball slam alternatives.
Durant’s Biggest Accomplishments & Career Highlights
Durant's illustrious career serves as an inspiration to many children who want to become professional athletes. [2]
In order to mention all of his career highlights and accomplishments, it is necessary to write a book or make a documentary.
There is almost no individual or team trophy that KD has not won in the NBA, NCAA, and as part of the USA National Team.
NBA
USA Basketball
NCAA
Media
What NBA MVP Kevin Durant Eats In A Day
Diet routine is just as important to overall health and performance as training, if not more so. KD understands this, which is why he has had a personal chef for years.
His diet plan consists of 3 major meals plus snacks.
Breakfast
Durant's breakfast diet plan consists of an omelet with vegetables such as spinach and tomatoes. He also eats toast with an omelet and then eats fresh vegetables.
That's how he makes sure to take in a sufficient amount of protein, fat, and carbohydrates at the beginning of the day.
Last time I checked, an almost identical breakfast is also on the menu of other high-profile athletes like Marc Márquez and Daniil Medvedev, implying that such a breakfast is an ideal energy source before the first training of the day.
Lunch
Lunch is the meal after the workout. KD eats seafood for lunch almost every day. He usually goes with salmon steak, but he also often chooses sea bass, catfish, or scallops.
Brown rice pilaf is a side dish, and it is an excellent source of complex carbohydrates.
Complex carbohydrates have less effect on insulin secretion, and therefore there are no big jumps and drops of energy after consuming brown rice.
Salads, vegetables, and dressings are also part of his lunch.
Dinner
While lunch is almost always seafood, dinner is usually based on lean meat. He eats turkey and chicken white meat, or beef burgers and steak with little or no carbs except before gameday.
When he has a game the next day, Durant eats rice, pasta, or some similar carbohydrate. Since he likes seafood so much, sometimes he opts for it again for dinner.
Low-carb grilled vegetables are always part of the dinner, and he often drinks a fruit smoothie after the meal.
Snack
Durant has one to two snacks a day. For a snack, he consumes a protein shake, protein bar, or smoothie, rarely anything else.
Related Article: Whey Protein Vs Casein
Is he vegan? Is he vegetarian?
Durant is neither a vegan nor a vegetarian. He opted for a balanced diet that includes meat, eggs, vegetables, healthy fats, and carbohydrates.
His teammate Kyrie Irving is one of the most famous vegans in the NBA, so KD tried a vegan burger and smoothie with him.
What To Go For
What To Avoid
What Supplements Does Kevin Durant Take?
Durant believes that a well-balanced diet is much more important than supplementation.
But he also knows that it is necessary to consume at least a few supplements to meet the daily goals of micronutrients and macronutrients.
Whey Protein
Whey protein has become so popular in recent years that it is consumed by practically everyone, whether they are professional athletes or not.
Whey protein is absorbed much faster compared to eating protein-rich food, thus improving recovery.
Protein shakes are useful to increase overall protein consumption. Such products are often enriched with amino acids, especially BCAAs, which have an additional effect on recovery.
Related Article: Pre-Workout Vs Protein Powder
Fish Oil
Some would argue that Durant gets more than enough omega-3 fats from consuming so much seafood, but he also takes fish oil supplementation.
The anti-inflammatory properties of fish oil are very important in reducing muscle soreness and delayed-onset muscle soreness (DOMS).
Vitamins
Everyone needs a daily multivitamin supplement because the soil is depleted from excessive exploitation, and therefore it is not possible to get all the vitamins from food.
Zinc, vitamin B12, selenium, and magnesium are just some of the vitamins that the supplement contains.
Probiotics
Without a healthy gut, you cannot have a strong immune system and be healthy. That's why Durant consumes probiotics to preserve the gut microbiome.
Kevin Durant Workout Routine FAQs
It depends on the time of year, but Kevin Durant usually trains 3 to 4 hours a day.
His favorite pastime is playing video games.
Durant absolutely enjoys crab legs.
His game day routine mostly consists of warm-up and light seafood meal prepared by his chef Ryan Lopez, who is in charge of his disciplined eating plan.
Conclusion
One day when he finishes his career, Kevin Durant will go down as one of the greatest of all time, no doubt.
Using a fake Twitter account to defend himself is the only off-field scandal he was involved in, and we can't even characterize that as a true scandal.
Therefore Durant may serve as a real role model both on and off the field.
We expect to enjoy his basketball skills for many years to come, and we hope you found his workout routine and nutrition principles useful.
References:
1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4234752/
2.https://www.nytimes.com/2021/06/02/magazine/kevin-durant-brooklyn-nets.html
