Rajon Rondo Workout Routine and Diet Plan

Rajon Pierre Rondo who is born on February 22, 1986, is an American expert basketball player for the Los Angeles Lakers of the National Basketball Association (NBA). Rondo performed two years of university basketball for the Kentucky Wildcats before he was selected 21st overall by the Phoenix Suns in the 2006 NBA draft. He was finally exchanged to the Celtics, where he performed a helping role during his rookie season. Rondo, a four-time NBA All-Star, had led the organization in assists per game three times in the years 2012, 2013, and 2016. He was designated as the All-NBA Third Team in 2011–12 and has gained four NBA All-Defensive Team credits, twice on the First Team in the season 2009–10 and 2010–11. During his time in Boston, Rondo assisted the Celtic’s progress to the NBA Finals in 2008 and 2010, attaining a championship in 2008 as the team’s opening point guard. Rondo has since been understood as an elite facilitator in the NBA, standing fourth in Celtics archives in assists and third in steals. He is likewise deemed as a stat-sheet stuffer, standing 11th in the history of the NBA for triple-doubles with 32 in the conventional season, to work with 10 in the playoffs.


After 8 and a half seasons amidst the Celtics, Rondo was exchanged to the Dallas Mavericks in December 2014. A turbulent five-month task followed, and in 2015, Rondo followed the Sacramento Kings. In 2016, he entered the Chicago Bulls, before entering the New Orleans Pelicans in 2017 and the Lakers in 2018. He acquired a second NBA title with the Lakers in 2020.

Rajon Rondo Statistics

  • Position: Point guard
  • League: NBA
  • Born: February 22, 1986 (age 34)
  • Country of Birth: Louisville, Kentucky
  • Nationality: American
  • Listed height: 6 ft 1 in (1.85 m)
  • Listed weight: 180 lb (82 kg)

Rajon Rondo Awards and Achievements

Rajon Rondo

  • 2× NBA champion (2008, 2020)
  • 4× NBA All-Star (2010–2013)
  • All-NBA Third Team (2012)
  • 2× NBA All-Defensive First Team (2010, 2011)
  • 2× NBA All-Defensive Second Team (2009, 2012)
  • 3× NBA assists leader (2012, 2013, 2016)
  • NBA steals leader (2010)
  • NBA All-Rookie Second Team (2007)
  • Second-team Parade All-American (2004)
  • McDonald’s All-American (2004)

Rajon Rondo Workout Routine

The Boston Celtic team player Rajon Rondo has put at least 30 pounds of muscle since he was drafted in Green in 2006. He has since talked of his exercise regimen and trading sessions in many sports and health magazines. According to these articles, the secret in the court and his flair is the newfound fitness and low body fat. “It helps me fight off my defenders,’’ Rajon Rondo told the Fitness folks. “I know I’m bigger and stronger, so it has to help.’’

However, Rajon Rondo’s fit body got him to the finals of the NBA’s last season. He also revealed that during the practice, he lifted two or four days in the week, and depending on the team’s schedule. He trains under the Celtics strength and conditioning coach, Bryan Doo! Rajon Rondo

“We concentrate on doing agility drills, power exercises, and I get shots up after lifting,’’ he said. “(Coach Doo is) good about making sure I don’t put too much muscle on too fast,” he continued.

Putting off muscles has been one of the strongest feats of the player. He said, “It helps me fight off my defenders,’’ Rondo told the Fitness folks in the November issue. “I know I’m bigger and stronger, so it has to help.’’

During the COVID-19 too he did not stop working out and improving his health. Rajon Rondo returned to LA this year and said that he had been lifting weight with his team members through Zoom and even did some basketball workouts on the same platform. He has even started teaching yoga to his friends and family members. “I’m teaching some online yoga classes to friends and family only,” he said. “I’m letting everyone critique me on what I can do to become a better instructor.”

All this is done for just one reason: to pursue the Laker’s title which is extremely important for him this year. He is leaving no stone unturned to go ahead and ace it in the games. He believes that his team has trained so well that they have the right mix of talent, leadership skills, and enough coaching to succeed in this season. What does he say for it?

Rajon Rondo

“We have a heck of a team and a great opportunity. And you can feel the magnitude of guys wanting to get out there, play and finish what we started. We’re still open in thinking we still do have that opportunity. We are still training like we are coming back to make a run for it.”

This reflects what Rondo’s teammate Lakers guard, Quinn Cook, said lately about still working out and training “as if we got to play tomorrow,” and given that LeBron James has actually been entertaining undercover exercises with some members of the club, it looks as though Rajon Rondo and Cook aren’t the only ones attempting to remain as qualified as plausible. Nothing can really do that besides really competing in NBA games, but at least the Lakers are working to get as near as they possibly could. United with their unbelievable crew chemistry, perhaps that will be suitable to enable them to keep moving when the group comes back to play.

Since the season has not yet begun the player has said that he has not felt better ever in his career! Well, that is a great thing. He says, “Honestly, I’ve never felt this good in the past four, five, six years, throughout the first 10 games,” Rondo told me after training.

With this, he says that he has been training to lift weights and get stronger other than anything else which will help him in the court. He has done some flexibility and agility drills through yoga that will help him achieve the spot he has been looking out for. He says, “I haven’t been in the training room as much. I’ve been in the weight room, doing some yoga classes at home. My diet probably has a part to play in it. I have a different diet now. For the most part, I’ve been taking care of my body. I’m blessed and fortunate to be healthy.”

Not every player in the NBA even if they work out hard to has skills as Rajon Rondo locks themselves in the weight room during the summer. It can also be the worst that you can do for your health. Cross fit has an immense benefit for everyone. When he isn’t at the gym working out with the team members LeBron, DeMarcus Cousins, Eric Bledsoe, and the rest of the people, he is working out with Nazr Mohammed on the track and can be noticed doing a few 30-yard sprints each day! Rajon Rondo

Here is what Rajon Rondo workout includes:-

Basketball Training

Duration: 2 to 3 hours

Rajon Rondo has to do a lot of conditioning, cardio, agility training every single day, principally when it’s a game season, and equivalent in the Off-season, there are not multiple rest days for Donovan. The training consist of several basketball drills, which cant be explained in-depth since most of us are not professional basketball players but here are a few of them that are common among all the team members:

  • Dribbling drill
  • Shooting drill
  • Dribbling while getting defended
  • Defending drill
  • Passing drill
  • Free throws
  • Floater shot
  • Three pointer

For Agility drills, you can do these:

  • Agility ladder
  • Agility cones
  • Court running
  • Agility step
  • Side to sidestep

Rajon Rondo Weight Training

Rajon Rondo

In weight training, Rajon Rondo normally does the simplistic compound movement training with some isolation movement exercise. As he’s an athlete, there is a great possibility that each set of his training is more about explosiveness than load or the number of reps. So you can do just a simplistic regimen five days a week to get a body like him, but one has to make certain that one is not lifting too heavy or the explosive energy won’t come through. Here is his weekly workout plan that you can try:

Monday and Wednesday Rajon Rondo Workout Routine

Upper body

  • Neck exercises of 6-10 reps, 1 set
  • Standing shoulder shrug of 6-10 reps, 1 set
  • Incline press of 6-8 reps, 3 sets
  • Incline flat bench press of 8-10 reps, 3 sets
  • Close grip pull up of 8-10 reps, 1 set
  • Machine pullover of 6-10 reps, 1 set
  • Dumbbell lateral raise of 6-10 reps, 2 sets
  • Dumbbell front raise of 6-10 reps, 2 sets
  • Seated cable row of 6-10 reps, 1 set
  • Seated cable scapular retraction of 6-10 reps, 1 set
  • Machine chest press of 6-10 reps, 1 set
  • Incline machine chest press of 10 reps, 1 set
  • Lat pull-down of 6-10 reps, 1 set
  • Machine overhead press of 6-10 reps, 1 set
  • Machine row of 6-10 reps, 1 set
  • Machine reverse flye of 8-10 reps, 1 set
  • External rotation of 6-10 reps, 1 set
  • Internal rotation of 6-8 reps, 1 set
  • Triceps press down of 6-8 reps, 1 set
  • Cable curls of 3-4 reps, 2 sets
  • Hand grippe of 3-4 reps, 2 sets
  • Wrist flexion of 6-10 reps, 1 set
  • Wrist extension of 6-8 reps, 1 set

Tuesday and Thursday Rajon Rondo Workout Routine

Lower body

  • Dead-lift of 6-8 reps, 2 sets
  • Squats of 6-8 reps, 2 sets
  • Romanian deadlift of 6 reps, 2 sets
  • Glute-ham raise of 6-10 reps, 2 sets
  • Leg press of 6-8 reps, 2 sets
  • Leg curl of 6-10 reps, 1 set
  • One leg press of 6-8 reps, 1 set
  • Dumbbell step-up of 3-4 reps, 2 sets
  • Lunges of 6-8 reps, 2 sets
  • Leg curl on an exercise ball of 4-8 reps, 1 set
  • One leg hip extension of 6-10 reps, 1 set
  • The bridge on an exercise ball of 8 reps, 1 set
  • Hip abduction of 6 reps, 1 set
  • Standing calf raise of 6 reps, 1 set
  • Reverse crunches of 8 reps, 2 sets
  • Cable side bend of 8-10 reps, 2 sets

Friday and Saturday Rajon Rondo Workout Routine

  • Cardio exercises like running, sports playing, etc

Sunday Rajon Rondo Workout Routine

  • Rest day

That was all about Rajon Rondo’s weight training in the gym and his basketball drills on the court with his teammates. Moving on to what doe she eats to nourish and duel himself outside the gym and court. Here’s a look at Rajon Rondo’s diet plan!

Rajon Rondo Diet Plan

Rajon Rondo

Rajon Rondo has not been quite open about his new changes in the diet however, we know that he has eliminated sugar from his diet. He has been the second Laker after Kyle Kuzma who has talked about the changes in the diet. Kyle Kuzma turned pescetarian and has highlighted the benefits out of it.

Rondo records most of the meals Miller plans on his Instagram Story, with a summary next to Miller’s name. “It’s a part of his graciousness, and I appreciate it,” Miller says. Miller, his chef, speaks of Rajon Rondo like they are best of friends. It is because of this why Miller made an exception in Rajon Rondo’s no sugar diet to give him his morning croissant with butter and jam! Rajon Rondo likes his pastry hot and crispy. Every morning, while Miller puts together an omelet to arrange for Rondo to have his veggies, the point guard takes his freedom with the feast like he’s fixing up an aggressive play note—tearing it off bit by bit and daubing it with butter and jam before he throws it into his mouth.

Rajon Rondo

A new zero sugar diet has served to keep the player active in his first long postseason run considering his Boston days, but there’s a regular place for pastries. “That might not be right on to the diet,” Miller said, “but in my opinion, that feeds his spirit, that feeds his soul. It’s important to have balance.” 

Rajon Rondo’s morning breakfast is sufficient to provide him sufficient energy for his morning workouts. His breakfast has egg whites omelets, berries, and some yogurt, and sometimes pancakes. He also likes other things like a bagel with peanut butter, etc. He keeps on changing his meal plans.

Rajon Rondo makes sure to have healthy snacks like nuts, or low-sugar fruits, and peanut or almond butter to give him energy throughout the day. He even loads up on low-fat protein sources and some carbs to fuel himself up for the game. He loves to have veggies, pasta, chicken breast, brown rice in his meals which are a staple.  He is also a big fan of juicing and has that to hydrate himself constantly.

After each workout or game selection, he also takes a protein shake to replenish his body. If he is feeling more hungry, he will probably just have his basic chicken breast along with broccoli or some kind of salad. His only vice is his croissant and jam!

Rajon Rondo

This is what Rajon Rondo’s meal plans look like:

Omelet with spinach, ham and cheese, hashbrowns, fruit smoothie

Gatorade protein shake

Pasta and fish


Chicken breast with green beans

Rajon Rondo Cheat Meals

When Rajon Rondo has a cheat meal, he goes crazy on it. French toasts, desserts; Rajon Rondo has a huge sweet tooth and he goes all crazy on it because he is quite disciplined the rest of the period for his game. He also likes salty foods like burgers!

How to Get Fit like Rajon Rondo

Professional players like Rajon Rondo follow a very specific plan to improve their performance on the court. The training program that they follow also increases their lean muscle tissues. Thus, that is why they are mostly ripped and super healthy with very low body fat. You can also improve your fitness level and decrease the body fat percentage by following such a similar training program. However, you might need to consult a physician and your coach first before you begin any kind of fitness routine and make changes to your diet plan too. You need a more individualized plan for yourself because each body type is different.

Step 1: Strength Training

The first step is to perform strength training workouts that will include sports-specific exercises which will help increase the strength. Power and strength are basic components for basketball that will help you have defined muscles. Some sample exercises that basketball players do to increase strength are pushups, pullups, dumbbell snatches, and a cable single-arm row.

Step 2: Functional Training

Rajon Rondo

Adding functional exercises and routines to your strength and conditioning training is a smart move. These kinds of exercises can be performed with a lot of equipment like a sledgehammer, sandbags and tires, and ropes. A simple technique to add functional training to your workout can be sprinting with dumbells in the hand as well as adding some kind of weight when you do exercise like bear crawls or burpees, etc. The goal is to make your workouts tougher.

Step 3: Speed and Agility

Speed and agility are important to improve to shoot up your endurance and stamina which will help you decrease the overall fat in your body. The exercises that are best for power and speed include plyometrics such as box jumps, squat jumps, running with cones as hurdles, agility ladder, etc. Rajon Rondo uses these kinds of exercises daily in his routine to built upon his vertical leap.

Step 4: Decrease Body Fat

Reduce your body fat to develop your body composition. Burning more body fat helps your muscles to have a more defined look and thus makes you look ripped. Basketball players like Rajon Rondo focus on managing their weight so that they can have better performance on the field. They have low body fat. For example, George Hill has only 3 percent of body fat.

Step 5: Flexibility and Range of Motion

Rajon Rondo

Make sure that you work on your flexibility with some stretching workouts and increasing the range of motion. Flexibility will help enhance basketball skills and the effectiveness of the training. It will also help in increasing the muscles and burn fat in the body. Examples of flexibility drills cover arm swings, leg swings, and trunk rotations.

Give a Comment