| 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!” |
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| 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!” |
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| 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.” |
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| 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.” |
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| 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.” |
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