Time to Check the Mailbag!

1 - Hey Shapiro,
I’ve been trying to work out as much as I can over the summer for next season, but I feel like my core strength is not as good as it can be. I have tried a few new exercises but nothing seems to get the job done. Can you share any secrets on strengthening your core? Thanks, Sam.

Thanks for the question Sam.
This is a very in-depth topic and one that can have many answers depending on who you ask. Strengthening your core can be answered in many ways. Many people think core strength means just the abdominal and oblique muscles. This is a very one-dimensional approach to training. The more detailed ‘core’ involves the entire musculature surrounding the lumbar spine, pelvic bone and hip. This is also known as the lumbo-pelvic-hip complex (LPHC). The key is to remember what the ‘core’ is. Think of the core as the area where a person’s center of gravity is located and where all movement begins. Without going into too much detail of exercise physiology and describing different exercises, the core exercises you choose should involve elements of stability, strength and movements in all three planes of motion and different movement patterns. Keeping this in mind, it would be a good idea to get assistance from a personal trainer and let that person know you’re interested in training the ‘core’ as I explained to you (LPHC). It’ll be much more beneficial for you in the long run!

2 - Hey there D-Shap, I competed in track and field for four years (two years in high school and two years in college) and that was about all I could do. I was diagnosed with a very common ailment — patellar tendonitis or ‘jumper’s knee.’ I pretty much noticed it around my second year of track but it got worse each year. Lots of basketball players get this and with me doing triple-jump and long-jump this problem kept coming back. I still like to stay active and play basketball but if I don’t play for a week or two and play a hard game of basketball my knees flare up again and hurt for a few days — going down stairs is the worst! Other than rest and ice, I am wondering what sort of exercises can help strengthen the areas that may put less pressure on my knees. Thanks for any information! Tristan, Redding, Ca.

Hello Tristan.
Patellar tendonitis or ‘jumper’s knee’ is very common in basketball. Fortunately, science has progressed to where trainers, strength coaches, therapists and others are more educated on how to try and prevent or decrease the severity of tendonitis through correcting posture, muscular imbalances and movement patterns an athlete performs repeatedly. Many things can cause tendonitis – jumping and landing technique, quadriceps-to-hamstring-strength ratio, foot mechanics, q-angle formed by the hip and knee, the list goes on and on. If you’re willing to take the time to strengthen the lower body and do corrective exercises to help with your biomechanics (if needed), I recommend going to a certified and qualified trainer. However, once the competitive years pass us by and we become somewhat periodic basketball players or ‘weekend warriors,’ we often don’t take the time to correct or strengthen as much as we should and we often prefer a quick treatment of the pain. Rest and ice is a good start. Some people take ibuprofen to decrease the pain but you should consult a physician before taking any medicine. Good luck!

3 - Hi my name is Amna and I am a high school student. How do players decide what to eat each day and for each meal considering they have to travel a lot and keep up with their diets? And what do they normally eat to stay fit?

Good question Amna.
Players’ diets are a very important ingredient for them to stay strong, energized and conditioned for such a long season. Many of them have been traveling for many years throughout their college and professional careers so they become accustomed to the travel and plan their diets accordingly. The players understand the importance of eating healthy and the effects it has on their performance and ability to replenish and recover, especially when we play on back-to-back nights. To answer your question, what do they normally eat to stay fit — the answer varies from person to person. On the plane we usually provide between two and four healthy entrée options. However, what they eat when they’re on their own is up to them. The training staff and I do provide guidance and healthy options for those that don’t necessarily know the nutritional information about certain foods. As for the players that have specific needs or concerns, we address them on an individual basis.

4 - I’m a 6-foot-6 18-year-old. What position do you think I would play in college and how can I train, gain weight and lift weights to be better at that position? Thanks, Dean.

Thanks for the question Dean.
By the sounds of your age and height, you probably have been playing basketball up to this point and should feel more comfortable and more skilled at a certain position. If you haven’t been playing up to this point, you should consult your basketball coach or another basketball coach. When it comes to strength and conditioning for basketball and your position, your starting point will be based on your previous training experiences, injury history, weight and body fat and other specific factors that will help your personal trainer put together the appropriate training program for you. At 6-foot-6, you could be anywhere from an extremely skilled and athletic point guard to a very strong and large power forward with minimal jumping or conditioning. I strongly recommend you receive guidance from a coach or mentor because I’d hate for that height and desire to go unnoticed or untrained. Good luck Dean, and let me know what college you end up playing for!

5 - Who is the strongest Kings player? If it’s based on bench press, how much can they press? Thanks, Tom.

Hello Tom.
I like your question and your interest in finding out who is the “Strongest Kings Player.” I’ll start by telling you that the lifting programs change throughout the season and differ from player to player depending on playing time, time of season, personal injuries and other factors. I don’t just measure their strength in pounds bench pressed or squatted, but also the muscular endurance, balance and how fast and efficient they move. However, to answer your question regarding our strongest players and bench pressers, some of our strongest bench pressers are Shelden Williams, Jason Thompson, Spencer Hawes and Brad Miller. Amongst these four, the weight on the bench press can be over 300 pounds on any given day! I hope that answers your questions. Take care.

6 - Hello Mr. Shapiro, My name is Jimmy and I am 18 years old and going to Folsom Lake College. How do I get started in a career as a strength and conditioning coach for a major sports team? What do you recommend for classes and any other additional things that would help me pursue my career? Thanks, Jimmy.

Hello Jimmy.
I’m glad to hear you’re interested in a career as a strength and conditioning coach for a major sports team. I was 19 when I started in this field, both professionally and educationally, and feel the two go hand in hand. In other words, I believe it’s important to start in this field with both the desire and determination to gain some field experience, WHILE receiving an education in the exercise sciences that will give you the tools to further understand what you’re learning in your field experience. The type of classes I recommend you take are classes in the field of exercise science, biomechanics, kinesiology, physical therapy, human movement or similar fields. It appears your first priority is to get your AA degree from a two-year college and then transfer to a four-year university where you can receive the education to earn a B.A., B.S. or even a Master’s degree. A couple ways you can gain experience in the field while going to school are — look for volunteer, internship or even graduate assistant positions in the athletics department at the school you’re attending or possibly getting a certification that would allow you to personal train at your college’s recreational gym or another gym. There are certainly other ways of getting to your ultimate goal of being a strength and conditioning coach for a major sports team. The next best thing to do is ask the same questions you asked me to other coaches and professionals in this field. Best of luck in your efforts!

Shapiro’s Mailbag: August 27, 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’m 21 and have tried for years to gain muscle. I have a small frame (5-foot-8) and have tried various workout regimens. However, I have had little/no success. Do you have any tips for working out and any suggestions for supplements/nutrition that would help? Thanks, Reece

Shapiro: ”Hello Reece. First of all, I’m sorry to hear you haven’t had much, or any, success with various workout regimens. One problem could be that you are trying too many types of workouts and not giving your body the chance to gain the benefits from a certain regimen. Another problem could be the workout itself or your efforts in the workouts. I recommend you work with a partner or personal trainer to help with either your workout or possibly your effort or motivation. When it comes to people with small frames who are looking to gain size and strength, I recommend supplementing their diets with high-calorie shakes, bars or snacks. Many of the local nutrition stores have a large variety of types and flavors of various recovery, weight-gainers and post-workout shakes. I recommend you work with a trainer or nutritionist who can help you with choosing the right supplement for your needs.”

What’s a typical program that a player is on if he has to gain weight?

Shapiro: ”This is a tough question to answer because it’s very vague and it depends on the player and their prior history. However, some of the consistent variables you’ll find in workout programs I make for various players who need to gain weight during the offseason (not in-season) are:  Weight lifting 4-5 days a week. Monitoring their diet and making sure they’re properly fueling themselves prior to workouts and then properly replenishing post-workouts. Making sure players are supplementing their diets with extra protein and calories in a timely manner (this depends on their eating schedule). Monitoring and recording their weights, repetitions and intensities in their periodized strength and conditioning program. Monitoring the player’s rest in between sets, workout days and at night. It’s important to note that each one of these rest variables can affect the body’s strength and size, potential gains (or losses). It can also decrease the chance of burnout or overtraining and the energy a player gives to a workout. The most important thing is to be consistent.”

How often do the players lift a week — do they do one muscle group a day or do they switch between upper and lower body?

Shapiro: ”Good question. The answer depends on the player and whether it’s during the season, offseason or preseason. Regardless of the time of year however, our players do not lift one specific muscle group per day. Some players do split routines, where we divide the body into parts, different movement groups or patterns, and some will lift a total body routine every time they work out. When it comes to determining how often the players lift per week, it also depends on the player and what part of the season we’re in. During the season each player lifts 2-4 times per week, depending on game, practice and travel schedules.”

Hi Daniel, my name is Steven and I am a 15-year-old boy from Australia. Since the universities in Australia do not interest scouts in the States, I’m wondering, how do I get noticed by scouts from American colleges and NBA teams? I have been praised at basketball training camps here by Australian player CJ Bruton, former Cairns Taipan Jamie Pearlman and recent NBA draftee Nathan Jawai, who all told me I have potential in the NBA or in Australia’s NBL. Do you think I should apply for American colleges? Should I just sit here and not worry about it? Or do you think I have to go to drastic lengths of getting ‘discovered’ by moving to America to get noticed? Thanks Greatly, Steven.

Shapiro: ”Hello Steven. First of all, from what you’re telling me it sounds like you have potential to be, or already are, a good basketball player. My job as the strength and conditioning coach is not to assess basketball skill — it’s to enhance an athlete’s performance through strengthening, conditioning and injury prevention programs. Unfortunately, I don’t feel comfortable answering your questions. But I do feel these are questions you should ask coaches near you, or contact any college basketball program in the U.S. to see if they can provide better insight to what you need to do in order to get looked at, if you have aspirations of playing college basketball in the United States. Good luck Steven.”

Daniel, I’m trying to get back in shape. I’m looking to add muscle and trim up my abdominal area. What kind of workout program would you recommend? Sincerely, John M..

Shapiro: ”Hello John. I’m glad you’re taking the steps to get back in shape. When it comes to gaining muscle and trying to trim up, I recommend a program with weight lifting, cardiovascular exercise and healthy nutrition as the foundation. Without knowing much about you, I recommend you begin by getting cleared by a doctor to begin working out and seek advice from a fitness professional. The first thing you’ll want your trainer to do is discuss your workout, performance or whatever goals you may have. After that, the trainer will assess you and help put together the right workout regimen for you to follow. Good luck and stick with it!  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.  If you use any of the information provided on this website, you do so at your own risk, and you acknowledge that. if you are injured or property is damaged as a result of your use of this information, you voluntarily waive, release and forever discharge, and have no right to make a claim or file a lawsuit against, the Sacramento Kings, Limited Partnerships, the NBA and any of its affiliates, directors, officers, or employees for any such injuries, including death, or damage to property.

Shapiro’s Mailbag: July 31, 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

Daniel, what are the three best plyometric exercises when trying to increase one’s vertical jump for basketball? The exercises you know must be included for someone who is serious. Thanks, Gary

Shapiro: ”Thanks for the question Gary. Plyometric exercises are designed to increase all types of power, explosive and jumping movements — vertical, horizontal, lateral, multi-planar, first-step, etc. One could be working on horizontal plyometric exercises and it can still benefit one’s vertical power. I say this because I believe it’s important to train with a multi-planar approach to plyometric training. One shouldn’t only work on vertical jumping. Lateral, horizontal and multi-planar loading and repetitions are essential in basketball. However, to answer your question, ‘What are my top three plyometric exercises for vertical jump training?’ It’s a tough question because I like so many. But, the easiest exercises I can advise that aren’t extremely intense are: Double-Leg Squats Jumps (with or without the resistance of a medicine ball or bungees), Single-Leg Medicine Ball Box Jumps (jumping off one leg and landing with that leg on an elevated box while holding a medicine ball as if it were a basketball you were about to lay up or dunk) and Medicine Ball Backboard/Rim Touches (repetitive jumping with the resistance of a medicine ball while keeping the ball above the head and touching the rim/backboard on each jump). Again, when doing these exercises, the resistance, reps and sets should be determined by a professional trainer. Good luck with your hops!”

Daniel, I am a 15-year-old that is looking to increase my agility and upper body strength in order to be a better player at the varsity level. If you have any insight into how I can increase my agility and strength, I would greatly appreciate it. Thank you, Nick

Shapiro: ”Thanks for the question Nick, and I commend you for wanting to put in the extra work to be a better player. This is a very tough question to answer because at 15, without knowing anything about you, it’s unlikely you’ve had much agility or strength training. If this is the case, the word I want you to remember is CONSISTENCY. At your age, you can achieve great increases in agility and upper body strength with a periodized agility and strength program recommended by a certified trainer. To start on your own, I’d begin with doing agilities twice weekly and weight-training 2-to-3 days per week. I advise you have one of your high school basketball coaches or strength and conditioning coaches help you with this, and make sure to grab a teammate or two to get better with you! Best of luck in the upcoming basketball season, Nick.”

Hello Daniel, I figure you’d be the perfect person to ask because of my build. I’m 6-foot-4, 220 lbs with long arms. I’ve been training for almost 20 years, yet chest results come real slow. I’ve tried many different routines over the years — super, giant, tri setting as well as varying reps, sets and weights. Although I’m sure some of it’s genetic, I’d really appreciate any advice. Thanks, Robert

Shapiro: ”Hello Robert. It sounds like genetics definitely have something to do with your slow results, especially since you’ve been trying different training regimens over the years. However, there are three areas that people often overlook that effect results. First, NUTRITION – your energy levels can definitely be a source for not achieving your goals due to your body’s inability to recover and replenish appropriately, and/or not giving your body the right fuel in pre-workout or post-workout meals. I’ve seen nutrition changes completely improve one’s results. Secondly, REST — make sure you’re giving your body the proper rest between sets, specific muscle groups and training cycles. Overtraining is very common, but it can be easily avoided by maintaining the proper rest in your program. A third possible hole in your program could be the attention you’re giving your SECONDARY/STABLIZING MUSCLES. Especially when it comes to building your chest, upper back, shoulder and triceps strength/stability/range of motion can be limiting factors in your ability to gain results in your chest. Without knowing specifics of your situation, I hope this is helpful. Good luck Robert.”

Hey Daniel, I am a high school girl, and I really want to increase my strength before next basketball season. I am about 5-foot-8, 130 lbs, and not very strong. I live in a very small community with only two gyms and personal trainers are not available. So if you have any recommendations on exercise or cardio programs, it would be helpful. Thank you very much, Meghan

Shapiro: ”Hello Meghan. I really wish I could help you design all your cardio and strength programs since you don’t have access to personal trainers. However, I advise you use the resources you do have — other athletes who are active in the weight room, athletic coaches and your local library. There are numerous books you can find in the library or online — human kinetics has many great resources in this field — that can help you get started. To increase your strength, I recommend you begin with body-weight exercises. Get a feel for controlling your own body weight before moving on to free-weights. These exercises include push-ups, bench dips, body-weight lunges and step-ups, pull-ups/chin-ups/horizontal bar pulls and abdominal/core exercises. Your cardiovascular training depends on your current condition and what part of the season or offseason you’re in. Again, take the time to talk to coaches or find material online. I know many very qualified strength and conditioning coaches as well as basketball coaches that have written books and made videos to help young people like you. Good luck Meghan!”

Daniel, is it possible the new hardwood floor at ARCO Arena has contributed to more serious injuries to the players? Specifically, the bone chips in the elbows of Brad Miller and Ron Artest, torn ligaments in the thumbs of Mike Bibby and Ron Artest, knee twists and ankle bruises? Is the wood floor too hard? Thank you, Anne and Jack

Shapiro: ”Thanks for your question and concern for our Kings players, Anne and Jack. I can assure you, the floor is in no way related to the injuries some of our players have had. Injuries are part of the sport. Brad and Ron’s injuries were the result of wear and tear that affects many NBA players. The amount of banging and hits the players take from one another on a nightly basis can cause an array of small and large injuries. Our training and strength and conditioning staff spend much of its day working with the players as well as keeping up with the science and training programs necessary to try and prevent the severity of these common basketball injuries. Thanks again for your concern, and feel confident that our players are playing on the absolute best basketball court at ARCO Arena!” 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.  If you use any of the information provided on this website, you do so at your own risk, and you acknowledge that. if you are injured or property is damaged as a result of your use of this information, you voluntarily waive, release and forever discharge, and have no right to make a claim or file a lawsuit against, the Sacramento Kings, Limited Partnerships, the NBA and any of its affiliates, directors, officers, or employees for any such injuries, including death, or damage to property.

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. 

If you use any of the information provided on this website, you do so at your own risk, and you acknowledge that. if you are injured or property is damaged as a result of your use of this information, you voluntarily waive, release and forever discharge, and have no right to make a claim or file a lawsuit against, the Sacramento Kings, Limited Partnerships, the NBA and any of its affiliates, directors, officers, or employees for any such injuries, including death, or damage to property.

Shapiro’s Mailbag, April 1, 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

Hey Daniel, I am 5′8, 220 lbs and I’m trying to get down to 180 lbs by September. What is the best way to do that? What conditioning and eating methods should I use? I appreciate your time. –J

Shapiro: ”J – Thanks for writing. Forty pounds in about 6 months is very attainable. First, you should look into finding a professional that can assist you with your goal and let that person know more about you. When putting a weight-loss program together, it’s important for your trainer to know more of your vitals: age, height, weight, percentage body fat, activity levels, diet habits, resting habits, health history, etc. Once these things are known, a trainer can put together a more thorough and specific program for you. In general terms for weight-loss goals, however, you should start with a short-term conditioning and eating goal that is reasonable. Once you succeed, you can proceed with more rigorous goals. For example, start with a goal of doing 20 minutes of continuous physical activity 2-3 days a week for two weeks. Once you’ve accomplished this, you and your trainer can proceed to your next specific goal. Your dietary goals will depend on how often you eat, the time of day you eat, what foods you eat and how much you eat at each serving. Good luck and I’m confident with finding the right assistance, you’ll be able to achieve your 180lb. goal by September. Your key word is going to be CONSISTENCY!”

Dear Mr. Shapiro, I have been suffering from right elbow pain for approximately two months. I have been diagnosed with lateral epicondylitis. I am 40-years-old and still in fantastic physical condition. I have been resting my bum wing for two months and it is still giving me problems. Ice and high doses of Ibuprofen have not been helpful, either. I have a friend in the training business, but he has been NO HELP! I read that you are responsible for Brad Miller’s transformation this year. If you can turn his flab into muscle, surely you can help me and my bow. My bow is ailing. Please help.  On a more personal note, I don’t like your buzz cut. I think you would look better with a Jfro. Sincerely, Desperate in Davis

Shapiro: ”Desperate in Davis, I’m pretty sure I know who you are! So, I’m going to tell you like I told you in person – GO SEE A DOCTOR! I am not a physical therapist, nor a doctor. However, I can tell you that if lateral epicondylitis is what you have, you’re doing the correct thing by resting and icing. There are also different braces out there — counterforce braces and wrist braces — that can help rest the muscles and tendons that are possibly sources of your discomfort. If the pain persists after 4-6 weeks of rest and ice, again, I recommend you see a doctor so they can help you further. Best of luck Doctor, I mean, Desperate in Davis!”

Hey Daniel, I am confused as to what qualifications to look for when hiring a personal trainer. Most trainers at gyms seem to have all sorts of various certifications which are confusing. If that’s not the case, it appears that they are just certified by the gym itself. I want to get someone good who knows what they are doing, so I get proper instruction on the equipment and good information on nutrition, etc. Can you please give me some direction? Thanks, Jeff

Shapiro: ”Jeff, That’s a great question and one I think many people are curious about. Before looking for the right trainer, you need to have an idea of what your goals are. Then, the three things I tell people to look for in a trainer are EDUCATION, CERTIFICATIONS and EXPERIENCE. I feel comfortable sending people to trainers that I know have a degree in one of the Exercise Sciences — Biomechanics, Exercise Physiology, Human Movement, PT, Athletic Training, etc. — because this tells me that they have taken in-depth classes of understanding the body and its physiology at a cellular level. Most trainers with four-year Exercise Science degrees also have had classes in nutrition. It is also important that trainers have certification(s). There are a lot of certs — NSCA-CPT, NSCA-CSCS, ACSM, NASM, ACE, IDEA, USAW and more. Some are on-line certifications, some are mail-in, some require two-year and some require four-year degrees in the field of Exercise Science. If this is really important to you, don’t be afraid to ask the trainer about their certification(s). The third important thing a trainer should have is experience. Try to match their experiences with your goals. If you’re someone that is trying to train for a competitive sport, you might want to go with a trainer that has more experience training athletes, rather than one that mostly trains weekend warriors. Good luck!”

While in San Antonio, Beno Udrih developed a reputation for being injured often because he doesn’t have a strong and physical body to sustain the daily grind of being an NBA player. We like him a lot because of his high-energy and play-making ability. His statistics prove it. So my question is, are you planning to work with Beno to improve his strength and stamina for next year? -Erlinda

Shapiro: ”Thanks for your question regarding Beno, Erlinda. You’re right, Beno is a high-energy player and his statistics prove that he has played that way since coming to Sacramento. The way you see him approach and perform in games is how he is with me and his approach to his workouts. Beno is one of the most consistent players when it comes to working out, knowing what his body needs and the necessary work needed to reach the goals we have in place for him. We’ve already discussed his goals for this coming off-season and with his tremendous work ethic, I know he is dedicated to always improving his body and game.”

D-Snappy, Does anyone call you that? We think it’s fitting! Anyway, we are wondering what the team’s favorite meal is on the road? We often don’t know what to order when we go out to eat. People say salad, but there are a ton of salads that aren’t healthy. Any insight you have for us would be appreciated. -Ray and Cindy

Shapiro: ”I haven’t heard D-Snappy before. [Laughs] I’ve been called D-Shap and D-Ship in the past, but not D-Snappy. Regarding your dining out question, one of my duties when the team travels is assisting with the menu for our flights because it’s important to provide healthy options for the players when they eat on our frequent travels. Since it’s very difficult to please 15 individual players, we usually have two or three healthy options for entrees on the flight. I also try to cater the plane with restaurants that players generally like. Ordering healthy when dining out is usually a pretty difficult task. However, many times what can turn an entrée into a less than healthy option, or a more fatty meal, is how it’s prepared. You should order grilled and baked entrees, rather than fried, when possible. Also, what condiments you add to your meal makes a difference. Butter, cream cheese, sour cream and others’ calories can add up quickly, so use them sparingly. When it comes to salad dressing, it’s important to watch out for cream-style dressings — ranch, thousand island, etc. Safer options usually fall under the oil based options — Italian, vinaigrettes, etc. When trying to make a salad a meal, as opposed to a side dish, the more colorful you make it the more nutritional value it will have. The best way to do this is by adding different fruits, vegetables and lean meats because they provide more vitamins, minerals and nutrient-dense calories, which are good for you. Hopefully this helps point you in the right direction.” 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.  If you use any of the information provided on this website, you do so at your own risk, and you acknowledge that. if you are injured or property is damaged as a result of your use of this information, you voluntarily waive, release and forever discharge, and have no right to make a claim or file a lawsuit against, the Sacramento Kings, Limited Partnerships, the NBA and any of its affiliates, directors, officers, or employees for any such injuries, including death, or damage to property.

Shapiro’s Mailbag: March 24, 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

Hey Daniel, What exercises do you recommend for abs? I have been doing crunches and leg raises, but would like a few new exercises to try. Thank you, John Shapiro: ”Hello John, Thanks for the question regarding abdominal exercises. First of all, crunches and leg raises are a good start. Some other abdominal exercises I recommend you look up on the Web or ask a personal trainer about are: V-Ups, Physioball or Floor Bridges, Side Bridge Dips, Medicine Ball Twists, Russian Twists, Bosu Ball Ab exercises or Physioball Crunches. Good luck!” Hey D-Shap, I was wondering if you could tell me any exercises that could increase my vertical jump. I know that squats, lunges and calf raises help, but I was wondering if you knew any really good exercises that could really help my vertical. Thanks, Christian Shapiro: ”Thank you for the great question Christian. This is the most frequently asked question I receive when it comes to working out. Squats, lunges and calf raises are all good strengthening exercises for your quads, glutes, hamstrings, lower back and calves. These muscles are all very important in the jumping movement. The next part of the equation for increasing your vertical is converting strength into power and becoming more explosive. Along with a good strengthening program, you should also maintain a plyometric program. A plyometric program trains the body to become more dynamically stable and efficient in various explosive movements, including jumping. If you’re really serious about increasing your vertical jump, I would recommend researching plyometric-jumping exercises while continuing your strengthening program. You may also consider seeking a personal trainer or specialist that can assist you. As with all exercises, it is imperative to keep injury prevention in mind. Plyometrics can be very difficult and demanding on the body, especially if you haven’t been exposed to it before. Next time I hear from you, I hope to read that you dunked on someone!” I have a question about a nagging injury I have had for a very long time. Part of my problem is that I cannot pinpoint exactly where the pain is coming from. I think it’s a hamstring injury but it is very high. It bothers me mostly when I run and since I am training for the Boston Marathon right now it bothers me a lot. It hurts all the time. I’ve been applying heat and using icy/hot. That relieves the pain temporarily, or at least makes it hurt less. I try to stretch every night too. I haven’t been to the doctor because I know they will just tell me to stop running. That is not possible right now. Boston is just over a month away. Do you have any suggestions as to what I can do to relieve the pain other than to stop running? Thanks, Ann Shapiro: ”Hello Ann, First of all, I wish you the best of luck training for the Boston Marathon. While I am not in a position to discuss your injury, I can tell you that if you do have a nagging hamstring injury, it’s going to be very difficult to be pain-free and heal while you’re training for such an intense run. As you probably know, you use your hamstrings in every step you take and the pressure put on them is magnified when you run, especially in a marathon. So unfortunately it is unlikely you will be able to rid yourself of the pain, until it’s healed and well-rested which, in your case, means after the marathon. Since it could be a number of different injuries or sources of pain — running form, strained hamstring or glute/muscle, muscle tightness or imbalances, over-compensating or something else — I recommend you see a professional that can assess your injury and provide you with a plan for recovery.” Dear Daniel, I’m a 31-year-old graduate from Vanguard University in Costa, Mesa, CA. I have coached high school sports and worked with college athletes and coaches in Ohio. I want to become a strength and conditioning coach for high school boys and girls. I also want to work with the local college student-athletes to help them increase their performance. Do you have any advice or direction that would help me get certified to be a strength and conditioning coach? Thanks for your time, help and advice. Sincerely, Matthew Shapiro: ”Thanks for the email Matthew. I strongly believe more high schools should have a strength and conditioning coach on staff or have at least one athletic coach who is well-versed in the field to provide athletes with functionally-sound, prioritized and progressive workout programs while keeping injury prevention as a priority too. There are different ways of getting certified and educated in the field. There are 2-year and 4-year degrees in the field of Exercise Sciences that provide great tools and knowledge that help prepare you for certain certifications. Depending on your schedule, there are a number of formats possible for taking those classes online or in the classroom. The first thing I recommend to anyone training young athletes is that they have knowledge of general anatomy and physiology. It’s also important to have exercise physiology, biomechanics and nutrition along with program design courses and experience under your belt. It’s all important since you’ll be the one athletes will look to for education and help. I think the first step toward becoming a high school strength and conditioning coach is obtaining a knowledge and understanding of the human body and how it functions at rest. Once you learn that, you’ll be able to better grasp how the body responds when put under physiological stress as well as how the body recovers from it. I’m excited that you are pursuing this field. The more exposed a student-athlete is to proper training programs and exercises at the high school level, the more advanced and prepared they will be for college and professional levels.” Hi Daniel, I just had my fourth baby and I am trying to come up with a routine to help me get back in shape. Can you recommend some specific exercises? Thanks, Dana Shapiro: ”Thank you for the email Dana and congratulations on the birth of your fourth child. There are a few things to consider before deciding what type of program is right for you — your fitness level before you began child rearing, how much you exercised while pregnant and what your fitness level has been like since you last gave birth. Once these issues are taken into consideration, we can form a plan that fits you. Since we don’t know any of this information, I will assume your fitness level is at a beginner level and we’ll consider your situation like those who are beginning a workout program for the first time. When trying to lose fat, whether it was gained through pregnancy or anything else, cardiovascular exercise in conjunction with a weight resistance circuit program will expend calories and help you lose fat. With that said, I recommend you see a professional or personal trainer that can help you modify a routine specific to your desired goals.”