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.

WNBA training camp has begun

WNBA training camp has officially begun. 

Aside from the typical aches and pains that come with the territory, this year’s training camp comes for me after spending the last several months thinking as an analyst, not just as a player!

The roster at the beginning of training camp is usually a couple of veterans amongst handfuls of rookies and other women trying out for the team. Translation — A LOT of teaching. Coming from the college game to the pro game brings more changes than one really anticipates. Mainly, the speed and strength of the women you are going up against paired with a higher basketball intelligence than your average college player makes for a lot of learning. You go from playing against girls and women between the ages of 17-to-22 to grown women whose profession is to be faster, stronger, smarter and more specialized at every aspect of the game.

This training camp, however, is a tad bit different for me because I am still in analyst mode! Who would have known that dissecting and critiquing players and teams could actually carry over so easily and allow me an even better understanding of the game than I had even a year ago? I will say, it makes me miss my chair next to Koz, Fat and Henry. At least when I’m sitting there, I can be immersed in basketball without dealing with aches, pains, ankle tape and the rather “sexy” black and blue fat lip I am currently sporting! Then again, it’s an even trade for not having to do my hair and make-up!

At least training camp hasn’t seriously interfered with me being able to enjoy the NBA Playoffs! And, I must say, I have been pleasantly surprised, mainly, by Chris Paul and the Hornets. I had a lot of doubts about New Orleans’ ultimate chance for success in the Playoffs given that many of their key players are without major Playoff experience paired with the fact that they have a rather forgettable supporting cast. Chris Paul is showing the whole world that he is just getting started and there will be a lot of Playoff appearances and success for him down the road.

Then, of course, there is LA. I’m not shocked that they are manhandling Denver. Then again, it’s never easy to go into Denver and come out on top. As for my pick for Western Conference Champions — the Suns — well, leaving San Antonio 0-2 to start the series isn’t the easiest road to the Finals, but I can’t count them out yet.

The East? I wish I had something to say, but they absolutely bore me! I’ll get excited when it comes down to the Eastern Conference Finals which will include two of three teams in my mind — Boston, Detroit or Cleveland.

At least the West will promise an exciting playoff ride for all of us basketball fans. Until next time King’s fans…..

Wrap up

Well, Kings Fans… 

Another season is officially in the books.

Even though everyone involved may not be pleased with the 2007-08 season, I think it has been a large success. Part of being players, coaches and fans is never being satisfied with the outcome of your season. There is only one team that should, and can, ever be elated about their season and that is the team that wins the championship. Sport is about always striving for more. So, on that note, let’s look back on the season — talk about the great moments and build from there.

 

My personal favorite moment was John Salmons’ last-second shot against Dallas at ARCO, weaving his way through multiple defenders for the nice kiss shot off the glass…and then…THE CELEBRATION! John is usually so even-keeled and unexcitable but, when the shot went down, his celebration gave us all a rare glimpse at the “other” side of John Salmons! 

A close second in my book has to be Kevin Martin’s last-second shot to take the game in Seattle, which ended what had already been a long road trip. The shot fell…Kevin turned to his teammates and said “LET’S GO HOME!” That was a News10 game and I specifically remember being on my couch and automatically recognizing what he said. When you’ve been on the road for a long time, there is no feeling like the buzzer going off in that last city knowing you’re getting on a plane and will sleep in your own bed that night. But, not settling for a loss and fighting ‘til the very last second is what makes that my second favorite play of the season!

This season was not just about memorable plays or victories that no one thought could happen. It was also about players stepping up and into roles and young players developing along the way and coming into their own. We talked about this on our last House Party Live broadcast, who was the team MVP and who was the most “unsung” player (MUP)?

 

You can’t win games without Kevin’s 23-plus points a night or Ron’s defensive domination and offensive contribution. However, there are two other players that really stuck out to me this season — Brad Miller and Francisco Garcia. 

Every analyst, coach and player has a different definition of an MVP. And in this situation, MVP and MUP could go either way. I choose Francisco as my MVP of the season for a very specific reason. His role on the team was up and down — starting, coming off the bench and even playing just a few minutes in some games. It really depended on the health of the team and the whim of Coach Theus. But that is what makes Francisco special. He has the ability to be unphased by all of that. No matter what, the moment he steps on the court, he brings it.

The League is full of great players who, for one reason or another, didn’t get the opportunity to shine right away. Gilbert Arenas is a great example. He didn’t start as a dominant force in the League, but one can argue that he had the same, or a similar skill set, when he wasn’t getting court time. It’s all about being given an opportunity and taking advantage of it. Another great example is Francisco’s teammate, John Salmons.

Unlike Salmons, Francisco is seemingly unaffected by the drama surrounding playing time and coaching decisions. The moment he touches the court, he is going to play his game. And he is willing to be challenged. He willingly plays out of position despite knowing criticism will almost immediately follow based on what may seem like silly turnovers or questionable shot selection. He doesn’t care what is said and he shouldn’t. Regardless of those mistakes, everyone knows you can never question his heart, work ethic and desire to be out there, injured or not. That makes Francisco my MVP.

Then there is Brad.

 

And this is where the definition of MVP can be argued. Even though I feel Francisco earned that title, Brad, without a doubt, is the most important element to the team. Brad is like the WD-40 that keeps this team running smoothly. It’s rare to have a center that controls the offense like Brad. If you didn’t notice, Kevin’s offensive output succeeded in large part with Brad catching the ball on the elbow and finding Kevin on backdoor cuts to the basket. But as you know, Brad is an amazing passer and outstanding offensive player, when he chooses to be. Plus, Brad filled another very important need this year. 

Rebounding was something the Kings knew was going to be an extreme weakness because the team didn’t have any real girth in the paint. That’s where Brad and his veteran leadership came in. He filled a very specific need, rebounding, which isn’t necessarily his specialty. He did the dirty work on both ends of the floor this season making him my MUP!

That still leaves next season though. What should we expect?

Well, that’s a tough one for a team that is in a transition of sorts. But that is the beauty of sports — taking what you have and squeezing every bit of talent out of it. After the strong finish in 2007-08, it leaves me anxious for next year and seeing just what Reggie and the boys will do!

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.

Hello

Hey Kings fans!! 

By now, you have probably seen me on House Party Live with Koz, Fat and Henry on Kings TV. I was hired at the beginning of the season to attempt to fill the shoes of Kara Lawson. Considering she is an All-Star for the hometown Monarchs as well as an analyst for ESPN, they’re not easy shoes to fill. Fortunately, working with Koz, Fat and Henry has made my transition into broadcasting amazingly simple.

While the Kings season is winding down, I am about to start my seventh WNBA season in the middle of this month, so analyzing basketball is something I’ve been doing for years. As a player, your job is to do just that — analyze. Analyze yourself, your team and your opponents. I’ve been playing for so long now it seems like second nature! Aside from broadcasting, basketball has brought numerous opportunities and sparked all kinds of interests — one being writing! So this new blog on Kings.com is not my first go-round in the blogosphere!

I started blogging for my college team at UC Santa Barbara. My posts were usually about topics pertaining to off-court things, in an attempt to allow fans to see athletes from a very different and, usually, more entertaining perspective. One of my favorite posts in college was the result of living with four other girls, three of which were teammates, and their reaction to a mouse in our house! Having grown up on a farm, I’ll just say my reaction was much different than my city dwelling roommates! I had so much fun blogging at UCSB that I decided to continue blogging when I made it to the WNBA, blogging for both my team and WNBA.com. I also had the opportunity to freelance for the Arizona Republic while playing for the Phoenix Mercury which allowed me to write on topics that the WNBA may have found slightly controversial. As you have probably seen on HPL, I enjoy sharing my opinions on all subjects!

With my role on HPL, it’s only natural that I can now share my thoughts with Kings fans about all things Kings and hopefully many other topics in the months to come on Kings.com! To conclude my first post, here are a few thoughts I have about the Kings and the last two weeks of the season.

In my personal opinion, the Kings season has been a success on many levels while also slightly disappointing, as will always happen, on others. It’s been a season highlighted by giving, in the eyes of many, what may be considered inexperienced coaches and players, opportunity as well as taking chances and risks. The team has had to deal with adversity and fought to prove that it’s not always about the best group of athletes being assembled, rather about making the group you have the best team. I have always believed that having all of the very best players assembled on one team, no matter what sport, does not mean that they will make the best team. I believe the Kings have been an example of this in 2007-08. Players suffered injuries, players were traded, players who never had court time were handed the reins and proved what trust and opportunity combined, can create — a hard working and exciting team! That is why I feel this season, without glancing over at the win/loss column — as most sports fans, media, coaches and players tend to do — has been a success.

So what can we look forward to in the last days of the season? Again, I am sticking with my theme of opportunity. I think, you will see some of the young players, who haven’t had a ton of court-time this season, see their fair share of minutes. Even though most Kings fans wish we were vying for that increasingly-difficult-to-obtain spot in the Western Conference playoff race, the remaining games are about a chance for some young players to gain some experience. And who knows, maybe they’ll show there is something the Kings can’t live without next season. Sport is not always about numbers and totals. It’s about chance and ceasing OPPORTUNITY.