Klay Thompson’s Workout Routine and Diet Plan

Klay Thompson is a renowned professional basketball player. He hails from Los Angeles, California, USA.

Klay’s family has a strong sports background. His dad was a basketball player, and his mom was into volleyball. Undoubtedly, he got blessed with amazing genetics that made him a remarkable basketball player.

Maintaining peak athletic performance requires Klay to stick diligently to his fitness routine. In this article, we’ll delve into the specifics by shedding light on Klay Thompson’s workout routine and diet plan.

So without further ado, let’s proceed.

Klay Thompson’s Workout Routine

Klay Thompson's Workout Routine and Diet Plan
Starfrenzy / Bigstockphoto.com

It wouldn’t be an exaggeration to say that Klay is a hardcore fitness freak. Training happens to be a crucial part of his everyday lifestyle. And that’s how he keeps his athletic performance at peak almost all the time.

Klay Thompson’s workout routine not only elevates his game-playing capabilities but also maintains his great shape. Standing tall at a towering 6 feet 7 inches and weighing around 216 lbs, Klay is lean, muscular, and extremely agile. Well, that’s exactly what one can expect in a world-class basketball player.

Explosive Training

Explosive training is of paramount importance in basketball as it directly translates to improved performance on the court. It enhances an athlete’s ability to accelerate, change direction, jump higher, and make quick, powerful movements.

Here are five exercises or drills that can significantly benefit basketball players. While these exercises may not mirror Klay Thompson’s specific routine, they are frequently incorporated into the training regimens of elite basketball players worldwide.

Plyometric Box Jumps

Plyometric exercises, like box jumps, help improve explosive power and vertical leap. Players jump onto a box or platform from a stationary position and then back down, repeating the process.

Agility Ladder Drills

Agility ladder drills focus on footwork, speed, and quick directional changes. These drills enhance a player’s ability to move swiftly on the court, evade defenders, and react rapidly to changing game situations.

Medicine Ball Throws

Medicine ball throws involve explosive movements like overhead throws, chest passes, and rotational throws. These exercises improve upper body power, which is essential for shooting, passing, and rebounding.

Sprints and Suicides

Sprinting drills help in developing explosiveness in the legs. Suicides, which involve repeated short sprints with quick changes of direction, are excellent for building endurance along with explosiveness.

Dribble Drive and Finish

This on-court drill combines dribbling skills with explosive movements towards the basket. Players practice driving to the hoop and finishing with a powerful layup or dunk, simulating in-game scenarios.

Incorporating these explosive training exercises and drills into a basketball player’s routine can lead to increased speed, agility, vertical leap, and overall athleticism, ultimately giving them a competitive edge on the basketball court.

Weight Training

Weight training plays a significant role in Klay’s training regimen. It focuses on both muscle building and maintenance, as well as boosting his explosive power.

Klay performs weight training 6 days a week. Let’s find out what all exercises he performs in each of his workout sessions:-

Day 1

  • Incline dumbbell bench press- 2 sets of 8-12 reps
  • Wide-grip pullups- 2 sets of AMRAP
  • Parallel bar dips- 2 sets of AMRAP reps
  • Lateral raises- 2 sets of 10-12 reps
  • Standing alternate dumbbell curls- 2 sets of 10-12 reps
  • Hanging leg raises- 2 sets of 10-12 reps
  • Planks- 2 sets of 60 seconds

Day 2

  • Deadlifts- 4 sets of 8-12 reps
  • Chin-ups- 4 sets of 8-12 reps
  • Power cleans (using a barbell)- 4 sets of 8-12 reps
  • Snatch hang high pull- 4 sets of 8-12 reps
  • Close grip pulldowns- 4 sets of 10-12 reps
  • Explosive high pull (using a barbell)- 4 sets of 8-12 reps

Day 3

  • Squats- 4 sets of 8-12 reps
  • Lunges- 4 sets of 10-12 reps
  • Reverse lunges- 4 sets of 10-12 reps
  • Sprints – 5 sets

Day 4

  • Deadlifts- 4 sets of 10-12 reps
  • Barbell bench press- 3 sets of 12 reps
  • Close-grip pulldowns- 4 sets of 10-12 reps
  • Dumbbell flys- 3 sets of 10-12 reps
  • Stability ball push-ups- 4 sets of 10-12 reps

Day 5

  • Cardio- 30 minutes
  • Swimming- 10-20 laps
  • Stretching- 30 minutes

Day 6

  • Squats- 4 sets of 8-12 reps
  • Lunges- 4 sets of 10-12 reps
  • Barbell bench press- 3 sets of 12 reps
  • Dumbbell flys- 3 sets of 10-12 reps
  • Lateral raises- 2 sets of 10-12 reps
  • Standing alternate dumbbell curls- 2 sets of 10-12 reps

Warm-Up and Mobility Drills

Apart from following such an intense weight training routine, Klay also performs different warm-up and mobility drills to up his on-court performance. These drills are a crucial part of his pre-lifting session routine.

Let’s have a look at the exercises that he performs:-

  • 90-90 mobility sequence- 10 reps per position
  • 3-point T-spine rotation- 10 reps per side
  • Banded rotational steps- 5 reps per side
  • Banded lateral steps- 5 reps per side
  • Banded step back- 5 reps per side
  • Medicine ball rotation- 5 reps per direction
  • Stability ball spins- 10 reps per direction


Klay loves to swim in the freezing San Francisco Bay. He claims it to be a “life-changing” experience for his body.

Swimming tends to be a full-body workout in itself. It provides the benefits of both resistance training and cardio.

Swimming in freezing cold water also speeds up muscle recovery from certain sports injuries.

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Klay Thompson’s Diet Plan

Klay Thompson's Diet Plan
DFree / Bigstockphoto.com

When it comes to feeding his body, Klay follows a pretty straightforward approach. He likes to keep each of his meals simple but extremely nutritious. Talking about his diet plan, Klay says,

“My diet is pretty diverse. It is not superstrict. I just try to cut out the fatty stuff.”

lay Thompson’s diet primarily revolves around foods rich in complex carbohydrates and proteins. He sources complex carbs from oatmeal and brown rice, while his protein intake includes eggs, chicken, tuna, protein bars, and protein shakes.

Klay also makes sure to incorporate sources of healthy fats into his nutrition plan, such as avocado and almond butter. He prefers to fuel his body with these good fats during breakfast in the early hours of the day.

Klay also eats plenty of fresh vegetables to up his intake of essential vitamins and minerals.

Being a world-class athlete, Klay has to make sure that his daily caloric intake is on point. He does so by having 6 meals in a day.

Now let’s get to know what all food items are included in Klay Thompson’s meal plan:-

Meal 1- Breakfast

  • 2 eggs
  • 1 cup oatmeal
  • Apples
  • A few slices of avocado
  • 1 tbsp almond butter

Meal 2- Mid Morning Snack

  • 1 protein bar

Meal 3- Lunch

  • Albacore tuna wrap OR
  • Chicken
  • Salad

Meal 4- Evening Snack

  • Protein shake

Meal 5- Dinner

  • Brown rice
  • Broached fish or Chicken
  • Salad
  • Vegetables

In order to keep his body decently hydrated, Klay makes it a point to drink plenty of water throughout the day. He also likes drinking chocolate milk for its amazing taste, especially right after his workout sessions.

Foods to Avoid

In order to maintain his elite fitness levels, Klay stays away from junk foods. Junk foods tend to have a lot of unhealthy/bad calories in them that can adversely impact one’s physique or fitness levels.

Being a world-class athlete, Klay cannot afford all such things. Hence, he keeps his consumption of junk foods as minimum as possible.

Klay Thompson’s Supplements

Klay doesn’t include a variety of supplements in his nutrition plan. He only relies on a few of them that tend to counter any kind of nutritional deficiencies.

Klay Thompson’s supplements stack includes the following:-

  • Whey protein powder
  • Protein bar
  • Multivitamin (optional)

Whey protein powder is certainly one of the most popular supplements amongst athletes and gym goers. Its rich amino acid profile and fast digesting properties make it an ideal supplement that can be consumed post-workout sessions.

A protein bar serves to be a healthy snack option for fitness freaks. Apart from being rich in proteins, it also has decent amounts of complex carbs and good calories. Consuming protein bars helps curb hunger while providing essential nutrients to the body.

Multivitamin supplements encompass a range of essential micronutrients. In situations where obtaining these micronutrients solely from whole foods can be challenging, the use of a multivitamin supplement becomes crucial and ensures comprehensive nutritional support.

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Wrapping Up

So that was all about Klay Thompson’s fitness routine that has made him nothing less than a superathlete. We are sure that you would have learned a lot about training and nutrition from this article.

If you apply these insights to shape your own fitness routine, rest assured, you won’t be disappointed. Your consistency and dedication in following it will undoubtedly help you achieve your desired physique and fitness goals.

Last but not least, we would recommend you enjoy your fitness journey to gain the best out of it.