1370http://fullcourtpress.kingsconnect.com/archives/137Shapiro%27s+Mailbag%3A++April+28%2C+20082008-04-28+18%3A17%3A40Daniel+Shapiro

Shapiro’s Mailbag: April 28, 2008

Kings strength and conditioning coach Daniel Shapiro is responsible for designing and implementing the team’s in-season and off-season strength and conditioning programs while working closely with the training staff and doctors to monitor player nutritional needs and injury rehabilitation. During the off-season, Shapiro will answer questions pertaining to players’ training regimens, eating habits and any other questions Kings fans may have regarding strength, conditioning and nutrition.

To have your question considered, please submit it to online@arcoarena.com. In addition, the e-mail must contain “ATTN: Shapiro Mailbag” in the Subject line

Hi Daniel, I just got my ACL repaired. I injured it while playing basketball. What is the best way to strengthen it back to normal or to where I can run, jump and maybe play again? Thanks for your time, Path

Shapiro: ”Hello Path. Thanks for the question. Since it sounds like you just had the repair, you have a ways to go before getting back to normal strength and/or playing again. Much of this will depend on how long your body takes to heal from the repair and how aggressive and progressive you are with your rehabilitation. Many people return to playing again after ACL injuries. However, if and when you return depends on many variables — the injury itself, your age, weight, conditioning, strength, rehabilitation protocol and your determination to being active again. I suggest you follow a strict rehabilitation and training protocol prescribed by a doctor, physical therapist or personal trainer. Good luck.”

Is there one player that places a lot of commitment to a strength/conditioning program to gain leaping ability? If so, what kind of exercises and reps does this program consist of? -John

Shapiro: ”Thanks for the question John. The entire team works on agility and plyometric exercises both during the season and in the offseason to improve and maintain their jumping ability. As for which player focuses more on his leaping ability, the answer is Ron Artest. Depending on the team’s game and practice schedule, we’ll find time to do some extra work that focuses on his jumping, reaction time and stamina. However, we have to be limited on the volume we do in-season due to the regular demands of practice, games and giving the body time to rest and recover. Reps and sets depend on the schedule and time of the season.”

Hey there Daniel, I am interested in becoming a personal trainer and have read about several different certifications available, including AFPA, ACE and others. Which do you recommend? My emphasis will be on training overweight high school students and also adults in the 30-to-50 age range. My educational background, however, is in engineering though I have played high school and intramural sports at the collegiate level. Thank you and Best Regards, Derek F. — San Francisco, CA

Shapiro: ”Hello Derek. First of all, I tip my hat to you for your efforts in improving the health of overweight high school students. To be honest with you, I’m not fully up to date with all certifications. Without having a bachelor’s degree in an exercise science or related field, you’ll need to look into certs that do not require an undergraduate degree. There are so many out there, you might even be able to find some that are very specific to the population you’re looking to train. I’d start by looking at ACE, IDEA and even try calling the NSCA (National Strength & Conditioning Association) or ACSM (American College of Sports Medicine) to see what certifications they recommend that you could qualify for and go through the proper education before taking an exam. Good luck!”

Daniel, I’ve heard that running can in fact be detrimental to your health. What is the story on that? Is it true? If so, how much is bad? Also, do you have any recommendations on things that can prevent joint injuries from running a lot? Also, who is the best conditioned Kings player and your pick for best conditioned player on another team? Thanks very much, Carl

Shapiro: ”Thanks for your question Carl. I have to say, I’m not aware of the claims that running is bad for your health. This could be true if a person isn’t very healthy, has an injury of some sort or has a heart condition that running or cardiovascular exercise could cause a detriment to one’s health. As far as preventing joint injuries, there are many things you can do, but most importantly getting your body ready for running is essential. If you haven’t run in a long time, or at all, you’ll be more susceptible to muscle and joint soreness. So, without getting into too much detail with things you can do to help prevent joint soreness, I advise you find a trainer (depending on your training/running goals) that will assist you with a progressive conditioning and running program suited for your needs. Good luck. As for the best conditioning of a Kings player and NBA player, it’s a tough question. We’re a very well conditioned team so it’s a tough call, since you want me to select one, I would have to say Kevin Martin. For a center, Brad Miller is a lot more conditioned than people may even realize. It’s also hard to say who is another team’s most conditioned player because I don’t see their daily training, but Rip Hamilton would have to be one of the players that comes to mind as one of the best conditioned players in the NBA. I say that because of the way he moves without the ball, is very active, gets up and down the floor and plays defense.”

Hi Mr. Shapiro, What is the best ratio for working out with weights to cardio? If I am beginning to work out how, many days is ideal and what should my schedule be if I just want to do it on my own, without a trainer. I am athletic but have only occasionally worked out the past couple of years and want to work out more consistently. Thanks, Charlie — Milwaukee, WI

Shapiro: ”Hi Charlie, thank you for your question. I understand that a personal trainer isn’t for everyone. When working out on your own the first thing you want to do is set a goal for yourself. In your case, if you want to gain more strength, you’ll want to lift more weights. If you are looking to lose weight, lean out or train for a type of run, you’ll want to do more cardiovascular exercise. If you want to see great improvement/gains, I would recommend working out five days a week, doing 20-30 minutes of cardio and 20-30 minutes of weight training per day. However, if you want to just maintain good health, I would recommend you do cardio three times a week and strength training twice a week. All of this depends on your current activity level. For example, increasing your strength/conditioning program from one to two days a week will help you see gains. So determine your goal, stick to it and I’m sure you’ll make great strides.”

The information in this website is presented for the purpose of educating people on fitness and related training issues and topics. It is not a substitute for any advice given to you by your doctor or other qualified health care provider. Each person is unique and not all exercise is suitable for everyone. To reduce the risk of injury consult your doctor or other qualified health care provider before performing any of the exercises or training regimens on this website. Discontinue any exercise that causes you pain or severe discomfort and immediately consult your doctor or other qualified health care provider. 

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