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," McGrady says, "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 of scoliosis (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 to his 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 has overcome 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 people said 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. "We don'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.
So for those of you feeling warm and fuzzy because T-Mac is showing up early and staying late running through shooting drills, so he can keep up with his peers, get over your selves. I'm sure if put to the task, you all could put extra effort into your own dull 9-5 lives.
...and before the rest of you write in with the "dude, if I'd only known the man had, how do you pronounce that scolio thing, I just thought dude was lazy you know??
It wasn't any of your damn business to start!
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