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Health & Fitness
Sports Magazine
February 2008
Working Out With T-Mac
start pg 38
In the Gym with Tracy McGrady:
Tracy McGrady is on borrowed time. He has been for the past 11 years. "When I first entered the NBA and got tested by doctors and trainers," McGradysays, "they projected I'd play five or six years because of the way my body is structured."
The 28 year old McGrady, a seven time all star and two time league scoring champion in his forth season with the Houston Rockets was born with a mild case ofscoliosis (curvature of the spine.) His back was also injured following a hard foul he suffered in his fourth season while playing with Orlando. But thanks tohis God given talent, and a rigorous off-season and in-season training program crafted by Wayne Hall, his personal trainer for the last 10 years, McGrady hasovercome the gloomy predictions and occasional back flare ups to become one of the most recognizable players in the NBA.
The off-season training program begins about a month after the season ends, and includes weight training AND BASKETBALL DRILLS. "It's funny how peoplesaid I would have back problems and not last six years in the league," McGrady says, "but my body feel great in my 11th year."
Hall says the only concession made to McGrady's back situation is the elimination of any "compression" movements from the program. "Wedon't do any squats. We focus on the core and keeping the lower back and abs strong."
Hall tries to keep McGrady on a diet that includes a 60-40 split of protiens to carbs. McGrady is 6' 8", 223 pounds about 9% body fat.
The McGrady Off-Season Workout:
4 days on, one day off format
WEIGHT TRAINING SCHEDULE
Monday: Legs
Tuesday: Chest and Triceps
Wednsday: Back
Thursday: Shoulders and Biceps
Friday: Rest
BASKETBALL DRILLS
"Hard Drill Days," Consists of a variety of about 10 drills that conclude with 10 to 25 made shots. Examples:
"L" Drill: Start at half court, dribble in, take shot, dribble to back wall, dribble back to court, take shot. Performed in L-shaped pattern
"M" Drill: Similar to "L", but donein M-shaped pattern.
Other drills designed to similate in-game situations, such as pull-up jumpers, curls, fades and post up moves.
"BOOT CAMP DAY" Comprised of a series of plyometric drills to improve explosiveness.
"SPOT SHOOTING DAY" Consists of shooting up to 500 shots from stationary position.
dude is a superstar born with a defect
goddamn, now only if he was BORN healthy?
Sports Magazine
February 2008
Working Out With T-Mac
start pg 38
In the Gym with Tracy McGrady:
Tracy McGrady is on borrowed time. He has been for the past 11 years. "When I first entered the NBA and got tested by doctors and trainers," McGradysays, "they projected I'd play five or six years because of the way my body is structured."
The 28 year old McGrady, a seven time all star and two time league scoring champion in his forth season with the Houston Rockets was born with a mild case ofscoliosis (curvature of the spine.) His back was also injured following a hard foul he suffered in his fourth season while playing with Orlando. But thanks tohis God given talent, and a rigorous off-season and in-season training program crafted by Wayne Hall, his personal trainer for the last 10 years, McGrady hasovercome the gloomy predictions and occasional back flare ups to become one of the most recognizable players in the NBA.
The off-season training program begins about a month after the season ends, and includes weight training AND BASKETBALL DRILLS. "It's funny how peoplesaid I would have back problems and not last six years in the league," McGrady says, "but my body feel great in my 11th year."
Hall says the only concession made to McGrady's back situation is the elimination of any "compression" movements from the program. "Wedon't do any squats. We focus on the core and keeping the lower back and abs strong."
Hall tries to keep McGrady on a diet that includes a 60-40 split of protiens to carbs. McGrady is 6' 8", 223 pounds about 9% body fat.
The McGrady Off-Season Workout:
4 days on, one day off format
WEIGHT TRAINING SCHEDULE
Monday: Legs
Tuesday: Chest and Triceps
Wednsday: Back
Thursday: Shoulders and Biceps
Friday: Rest
BASKETBALL DRILLS
"Hard Drill Days," Consists of a variety of about 10 drills that conclude with 10 to 25 made shots. Examples:
"L" Drill: Start at half court, dribble in, take shot, dribble to back wall, dribble back to court, take shot. Performed in L-shaped pattern
"M" Drill: Similar to "L", but donein M-shaped pattern.
Other drills designed to similate in-game situations, such as pull-up jumpers, curls, fades and post up moves.
"BOOT CAMP DAY" Comprised of a series of plyometric drills to improve explosiveness.
"SPOT SHOOTING DAY" Consists of shooting up to 500 shots from stationary position.
dude is a superstar born with a defect
goddamn, now only if he was BORN healthy?