http://thekingsblog.com/2012/09/kings-qa-daniel-shapiro/ http://0rz.tw/S14cB 图 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. 过去七年Daniel Shapiro都在沙城担任体能教练。这位华盛顿出身以及2010 NBSCA年 度体能教练来跟我们谈谈他的角色。 How did you get started in the strength and conditioning field? 你怎麽踏入这领域的？ “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).” 「刚开始要回溯到1996，那时候我自愿帮忙西雅图超音速的体能教练做任何事，包括 清洁。那时候18、19岁，刚上大学，想要找出我想要做的事。我过去一直是运动员， 本来想要去打篮球，但没有成功，所以决定去当体能教练。对於一个体能不佳的人而言 我一直加倍努力，试着让情况改善。我换了主修的科目，变成运动生理学、人体运动学 和运动科学，然後开始自愿帮忙。之後我就成为全职实习生以及全职助教。之後拿到大 学学位以及硕士学位，就在超音速慢慢往上爬，这总共花了七年。最後成为了WNBA西雅 图风暴队的体能教练，那时候也是超音速的助教。」 How often are you in contact with Kings players during the offseason? 在季外时你多常和国王球员联络？ “(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.” 「在季外时，我们常常联络。当球季结束时，我会给他们几个礼拜休息，因为我知道在 日以继夜相处後都不想再看到彼此了，所以让彼此身心都休息是非常重要的。之後才会 开始送给他们菜单，然後固定和他们联系。一旦季外训练开始，大家都会试着每个月回 来十天或一个礼拜。如果有某些原因没办法回到沙城，这通常不会发生，我就会每两个 礼拜给他一个菜单，然後试着在某个时间去找他们」 “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.” 「关於特个球员的训练计划，聪明和我会去看影片。举例来说，如果某个人在特定区域 比较弱或者太早就失去防守位置，我们就会建议特定的训练，像是核心和臀部力量训练 。或者如果我们想要练球员的敏捷度，我们就会看影片，计划就会专注在速度或身体的 复合式训练。聪明很了解而且很在乎体能训练，而且和我一起花了很多时间去检视以及 分析球员个别的弱点以及能够改进的地方」 Do you prepare different workouts for different basketball positions or body types? 你会替不同的位置或者身体类型准备不同的菜单吗？ “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.” 「会有不同的需要，但底线是这是关於篮球运动员，而我会让他们接受篮球式的训练。 他们都做相同的动作。我知道大个子必须有更强壮的核心、更好的drop-step、更强壮的 臀部还有要抢篮板时必须有更多的肌肉去抵挡大个。但後卫同样地必须要很强壮，因为 当他们往里面冲时大个会冲撞他们，所以他们要能够承受接触。训练推荐都是依据他们的 强项弱项而不是他的位置。来讨论像reke这样子的人，他天生就很强壮，而且很有运动能 力，维持力量和身材也比别的球员轻松许多。举例来说，也许你能够连续两个礼拜都往上 成长，但之後就会陷入瓶颈。要是他两个礼拜不做任何事，也许就会失去之前所获得的。 换句话说如果IT有一阵子什麽都不做，或许他就不会消的这麽快。球员有不同的身体状况 ，所以这大大地影响我如何设计球员的训练。有人同样的动作可以变壮地非常快，有的人 就没什麽变。每个菜单都是专门设计的，而且饮食也是非常重要的部分」 How do you create the right balance between cardiovascular work and weight training? 你怎麽保持心肺训练和重训的平衡？ “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.” 「表弟最近在沙城时，我们每天都会重训和做体能训练，包括敏捷度、增强式训练、 反应训练和篮球专门的体能训练，而不只是重训和跑步机。重训是非常重要的，因为 这对於体能以及体态是非常有帮助的，因为这会增加肌肉量和减少体脂。脂肪会让人 变慢，所以我们试着面面俱到，有些人需要变的更壮，而有的人只需要保持就好。有 些人我对他们的目标就是他们不需要像那些需要增加强度的人那麽常重训。最好的例 子就是IT，他真的很壮。强壮和体能如何保持平衡是非常重要的，当你来到训练营， 体能训练和篮球专门的体能训练是第一优先，但他们还是随时随地都要训练」 How important is rest for players during the offseason? 对球员来说在季外时休息有多重要？ “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.” 「我的暑期训练菜单大都是在周一到周五，我希望他们在周末休息，因为球季是很吃力 的，而且没什麽时间和家人朋友在一起，我希望他们能够享受季外时光」 How much rest do you try to give the players during the season? 球季中你会试着给球员多少休息？ “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，大部分我们都不会有练习，就会有所谓的"回复时间"。也许会有更主动 的作为，像是投投球。对於打很久的人，也许会让他们的脚完全休息，就依据之後的行 程。有些人在背靠背後是不会打球的，所以他们需要多些训练」 Do you ever implement untraditional training methods? 你有试过非传统的训练方法吗？ “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.” 「我们在季外时有试过瑜珈。Cisco很喜欢，我想表弟之後也会这麽做，我们有推荐过」 How big of a role does diet play in a player’s offseason workout program? 饮食占球员季外菜单多大的角色？ “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.” 「每个人不一样，我和运动营养师合作，他会帮忙我。我不是那种注意营养分配的人， 我是那种觉得什麽都吃最好的人。我是会提议他们一天吃四、五餐的人。他们吃最多的 那餐就是在训练後的那餐，有些人的确需要卡路里，但这要看他们有多主动还有他们的 体型，每个人都不一样」 What training tips do you have for recreational basketball players? 对於业余篮球员你有什麽训练要领？ “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.” 「从体能的角度，你很年轻，你的身体就像是海绵一样会去适应。根据SAID原则，你 的身体会因需求而有不同的应变。也就是说如果你想要变大，他就会变大，如果你想 要变快，你的身体就会变快。如果你不是最强壮的，如果你不是最快的，甚至你也没 这麽高，你仍然可以变得更强壮更快更敏捷，如果你花时间去训练的话」 “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.” 「对於那些周末勇士们，我建议是去了解你们的极限。当我们变老时，我们的身体就 无法像年轻时那样子，所以必须要当心你的身体。确定暖身足够、伸展、冰敷以及注 意自己，因为最没必要的就是受伤。如果你有任何重伤，其实我也有，像是ACL撕裂 或阿基里斯腱断裂，你就没办法去做你爱做的事了」 ============================================================================ 晚点有空来翻，这或许是普遍大家比较少注意的一块，但私心认为这是最重要的一块， 球员没有好的体能，你拥有再好的天份或教练等等一切都没有用，因为你没办法好好的 执行。有意愿的人也可以先翻(不过我想很难.....) --

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