[外電] Kings Q&A: Daniel Shapiro

看板TyrekeEvans作者eliczone (C'est la vie)時間12年前 (2012/09/06 11:59)推噓1(1推 0噓 0→)

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http://thekingsblog.com/2012/09/kings-qa-daniel-shapiro/ http://0rz.tw/S14cB 圖 The team’s strength and conditioning coach dishes on player offseason training regimens, offers tips for recreational basketball players and much more. For the past seven seasons, Daniel Shapiro has been the workout guru for the Sacramento Kings, overseeing player-training programs as the team’ s strength and conditioning coach. The Washington native and 2010 NBSCA Strength and Conditioning Coach of the Year sat down with The Kings Blog to talk about his role, working with various players and much more. 過去七年Daniel Shapiro都在沙城擔任體能教練。這位華盛頓出身以及2010 NBSCA年度體能教練來跟我們談談他的角色。 How did you get started in the strength and conditioning field? 你怎麼踏入這領域的？ “My first year was actually back in 1996 with the Seattle Supersonics just volunteering and helping their strength coach at the time with everything in the weight room – from spotting guys to cleaning the dumbbells and mirrors to rebounding. I was 18 or 19 years old, fresh in college, kind of finding out what I wanted to do. I was an athlete for so long and I went to college and attempted to play basketball, but things didn’t work out, so I decided to go the coaching (and) strength and conditioning route. For a guy who wasn’t the most athletic, I always worked out and did the extra things to try to get better. I changed my major, went into exercise physiology, kinesiology, exercise science and started volunteering. Then, I became a full-time intern and full-time assistant. I earned my bachelor’s degree, then my master’s, and then kind of just crept up the ladder with the Seattle Supersonics for seven years – I started as a volunteer intern, then I was a full-time intern, then I became a full-time assistant and ultimately I was named the head strength coach of the WNBA’s Seattle Storm while I was also the assistant (with the Sonics).” 「剛開始要回溯到1996，那時候我自願幫忙西雅圖超音速的體能教練做任何事，包括清潔。那時候18、19歲，剛上大學，想要找出我想要做的事。我過去一直是運動員，本來想要去打籃球，但沒有成功，所以決定去當體能教練。對於一個體能不佳的人而言我一直加倍努力，試著讓情況改善。我換了主修的科目，變成運動生理學、人體運動學和運動科學，然後開始自願幫忙。之後我就成為全職實習生以及全職助教。之後拿到大學學位以及碩士學位，就在超音速慢慢往上爬，這總共花了七年。最後成為了WNBA西雅圖風暴隊的體能教練，那時候也是超音速的助教。」 How often are you in contact with Kings players during the offseason? 在季外時你多常和國王球員聯絡？ “(In the) offseason, we’re in contact very often. Pretty much when the season ends, though, I give them a few weeks off because I know we’re tired of seeing each other after being on the road and seeing each other every day, so to get a break from each other mentally and physically is really important. Then, I start sending out their offseason programs and touch base with all of them regularly. Once the offseason training starts up, guys try to come back every month, whether it’s for a week or 10 days. If for some reason there is a guy who doesn’t return to Sacramento during the summer, which usually doesn’t happen, I’ll send him a workout every two weeks and try to go out and visit them at some point in the summer.” 「在季外時，我們常常聯絡。當球季結束時，我會給他們幾個禮拜休息，因為我知道在日以繼夜相處後都不想再看到彼此了，所以讓彼此身心都休息是非常重要的。之後才會開始送給他們菜單，然後固定和他們聯繫。一旦季外訓練開始，大家都會試著每個月回來十天或一個禮拜。如果有某些原因沒辦法回到沙城，這通常不會發生，我就會每兩個禮拜給他一個菜單，然後試著在某個時間去找他們」 “As far as individual player workout plans, (Head) Coach (Keith) Smart and I will watch film and look at tendencies. For example, if a guy might be weak in a certain area or getting out of defensive position too early, we want to know so we can recommend specific training, such as core and glute strengthening exercises. Or, if we want to work on a player’s quickness, we’ll watch film and focus our plan more on speed training or body composition. Coach Smart is very in-tune and really cares a lot about the strength and conditioning program and has spent a lot of time examining and breaking guys down with me as far as some of their individual weaknesses and things they can work to improve.” 「關於特個球員的訓練計劃，聰明和我會去看影片。舉例來說，如果某個人在特定區域比較弱或者太早就失去防守位置，我們就會建議特定的訓練，像是核心和臀部力量訓練。或者如果我們想要練球員的敏捷度，我們就會看影片，計劃就會專注在速度或身體的複合式訓練。聰明很了解而且很在乎體能訓練，而且和我一起花了很多時間去檢視以及分析球員個別的弱點以及能夠改進的地方」 Do you prepare different workouts for different basketball positions or body types? 你會替不同的位置或者身體類型準備不同的菜單嗎？ “There are different needs, but the bottom line is that it’s about basketball athletes and I’m putting them through basketball-type workouts. They all do the same type of movements. I’m sure big men have to have a more solid core, a better drop-step, stronger hips, and has to be a little more muscular to fend off the big guys when it comes to rebounding. But guards, as well, have to be strong because when they ’re going in the lane the big guys are hitting them, so they have to be able to take the contact. Workout recommendations are based on a certain player’s strengths/weaknesses rather than his position, although they all play a part. If you talk about a guy like Tyreke Evans, he is naturally very strong and very athletically gifted to where he maintains strength and size much easier than some players. For example, a player could lift for two straight weeks and have a tough time getting stronger and bigger. At the same time, if the same guy doesn’t do anything for two weeks, he could lose all of his previous gains pretty fast. If Isaiah on the other hand doesn’t do anything for a while, he might not lose it as fast. The players have different genetic makeup so it’s really going to play a big part in how I design a guy’s (workouts) – one guy can get big really fast while another with the same type of workout won’t gain size. Each program I develop is individually tailored to each specific guy and his diet is a very important part of it, too.” 「會有不同的需要，但底線是這是關於籃球運動員，而我會讓他們接受籃球式的訓練。他們都做相同的動作。我知道大個子必須有更強壯的核心、更好的drop-step、更強壯的臀部還有要搶籃板時必須有更多的肌肉去抵擋大個。但後衛同樣地必須要很強壯，因為當他們往裡面衝時大個會衝撞他們，所以他們要能夠承受接觸。訓練推薦都是依據他們的強項弱項而不是他的位置。來討論像reke這樣子的人，他天生就很強壯，而且很有運動能力，維持力量和身材也比別的球員輕鬆許多。舉例來說，也許你能夠連續兩個禮拜都往上成長，但之後就會陷入瓶頸。要是他兩個禮拜不做任何事，也許就會失去之前所獲得的。換句話說如果IT有一陣子什麼都不做，或許他就不會消的這麼快。球員有不同的身體狀況，所以這大大地影響我如何設計球員的訓練。有人同樣的動作可以變壯地非常快，有的人就沒什麼變。每個菜單都是專門設計的，而且飲食也是非常重要的部分」 How do you create the right balance between cardiovascular work and weight training? 你怎麼保持心肺訓練和重訓的平衡？ “When DeMarcus Cousins was in town recently, we were lifting every other day and doing conditioning every day – including agility, plyometric work, reaction training, basketball-specific conditioning – it’s more than just lifting and getting on the treadmill. Lifting is very important for the guys because it helps them with conditioning and their overall fitness by increasing muscle mass and reducing body fat. Fat slows people down. So we try to work on their body composition – some guys need to get stronger while others just need to be able to maintain what they have. With some guys, my goal for them is where they are so they don’t need to lift as often as some guys who need to build strength. A good example of that is a guy like Isaiah Thomas, who’s really strong. It’s very important to have a good combination of being strong and well conditioned. Granted, when you get to training camp, conditioning and basketball-specific conditioning will be a priority so there will be more of an emphasis on it, but they are still working the entire time.” 「表弟最近在沙城時，我們每天都會重訓和做體能訓練，包括敏捷度、增強式訓練、反應訓練和籃球專門的體能訓練，而不只是重訓和跑步機。重訓是非常重要的，因為這對於體能以及體態是非常有幫助的，因為這會增加肌肉量和減少體脂。脂肪會讓人變慢，所以我們試著面面俱到，有些人需要變的更壯，而有的人只需要保持就好。有些人我對他們的目標就是他們不需要像那些需要增加強度的人那麼常重訓。最好的例子就是IT，他真的很壯。強壯和體能如何保持平衡是非常重要的，當你來到訓練營，體能訓練和籃球專門的體能訓練是第一優先，但他們還是隨時隨地都要訓練」 How important is rest for players during the offseason? 對球員來說在季外時休息有多重要？ “Our mid-summer training program is pretty much Monday through Friday. I like them to take the weekends off because the season is so demanding and keeps them away from their family and friends, etc. I want them to be able to enjoy their offseason, enjoy weekends, take a long weekend, take a vacation here or there.” 「我的暑期訓練菜單大都是在週一到週五，我希望他們在週末休息，因為球季是很吃力的，而且沒什麼時間和家人朋友在一起，我希望他們能夠享受季外時光」 How much rest do you try to give the players during the season? 球季中你會試著給球員多少休息？ “After back-to-back games, a lot of times, we might not have a practice, we’ll have what’s called a ‘recovery day.’ It might be more active recovery, such as coming in and getting up shots. For some guys who play a lot of minutes, it might be getting off their feet totally, depending on the upcoming schedule. For some guys who don’t play after a back-to-back, they need to come in and get their work in – they’re not resting.” 「在背靠背後，大部分我們都不會有練習，就會有所謂的"回復時間"。也許會有更主動的作為，像是投投球。對於打很久的人，也許會讓他們的腳完全休息，就依據之後的行程。有些人在背靠背後是不會打球的，所以他們需要多些訓練」 Do you ever implement untraditional training methods? 你有試過非傳統的訓練方法嗎？ “We’ve been doing yoga here during the offseason with players. (Francisco Garcia) really likes it. I think DeMarcus is going to do it. We recommend guys do it.” 「我們在季外時有試過瑜珈。Cisco很喜歡，我想表弟之後也會這麼做，我們有推薦過」 How big of a role does diet play in a player’s offseason workout program? 飲食佔球員季外菜單多大的角色？ “It depends on each individual. I’ve worked with a sports nutritionist who helps me with certain guys. I’m not a huge supplemental guy – I’ m a big whole meals guy. I’m a proponent of having them start their day with breakfast and eating four or five times through a day. Not huge meals, obviously – their largest meal is after their busiest workout. I do have caloric needs for certain guys, but it depends on how active they are and their size, which differentiates between each person.” 「每個人不一樣，我和運動營養師合作，他會幫忙我。我不是那種注意營養分配的人，我是那種覺得什麼都吃最好的人。我是會提議他們一天吃四、五餐的人。他們吃最多的那餐就是在訓練後的那餐，有些人的確需要卡路里，但這要看他們有多主動還有他們的體型，每個人都不一樣」 What training tips do you have for recreational basketball players? 對於業餘籃球員你有什麼訓練要領？ “From a strength and conditioning aspects, for a young guy, while you’ re young your body is a sponge and your body will adapt. According to the SAID principle, your body will make specific adaptations to impose demands. It basically means that if you put your body through something – if you want to train it to get bigger, it will get bigger, if you want to train to get faster, (your body) will get faster. If you’re not the strongest, if you’re not the fastest, even if you’re not that tall, you can still get stronger and faster and quicker, if you take the time to put the extra work in.” 「從體能的角度，你很年輕，你的身體就像是海綿一樣會去適應。根據SAID原則，你的身體會因需求而有不同的應變。也就是說如果你想要變大，他就會變大，如果你想要變快，你的身體就會變快。如果你不是最強壯的，如果你不是最快的，甚至你也沒這麼高，你仍然可以變得更強壯更快更敏捷，如果你花時間去訓練的話」 “For those who are ‘weekend warriors,’ I recommend to know your limits. Oftentimes, the reason we are weekend warriors is because we love this sport. As we get older, though, our body is not able to do the things that we did when we’re young, so be sure to take care of your body. Make sure you warm up properly, stretch, ice down and really take care of yourself, because the last thing you need is one of those injuries. If you have any “older age” type injuries – which I’ve had as well – like a torn ACL or a ruptured Achilles tendon, then you ’re not doing what you love for a long time because you’re out.” 「對於那些週末勇士們，我建議是去了解你們的極限。當我們變老時，我們的身體就無法像年輕時那樣子，所以必須要當心你的身體。確定暖身足夠、伸展、冰敷以及注意自己，因為最沒必要的就是受傷。如果你有任何重傷，其實我也有，像是ACL撕裂或阿基里斯腱斷裂，你就沒辦法去做你愛做的事了」 ============================================================================ 晚點有空來翻，這或許是普遍大家比較少注意的一塊，但私心認為這是最重要的一塊，球員沒有好的體能，你擁有再好的天份或教練等等一切都沒有用，因為你沒辦法好好的執行。有意願的人也可以先翻(不過我想很難.....) -- ※ 發信站: 批踢踢實業坊(ptt.cc)