Like the game itself, the training that makes the world's best ballers even better is constantly evolving. The men responsible for developing these elite athletes are always up on recent advances in strength and conditioning, including the latest and greatest equipment. Steve Hess, strength and conditioning coach for the Denver Nuggets, has found a new system that helps him keep Carmelo & Co. strong and fit throughout the constant travel that is the NBA season.
"This is my 10th year in the NBA, and I am always looking for new and innovative ways to make sure that my players work at full capacity," Hess says. "One of the biggest challenges I face every year is that we are very limited in what we can do and where we can do it when training on the road. We don't always have a gym."
At home, the Nuggets have a state-of-the-art facility loaded with equipment most athletes only dream of; unfortunately, they can't pack it all up and take it on their frequent road trips. They can, howeverrather than lounging around hotel rooms while their conditioning dwindlespound out efficient and effective workouts with a new band system. "Crossover Symmetry has come up with equipment that is totally transportable and completely effective in providing resistance in a limited space," Hess says. "These bands create a cross transfer and energy transfer that work the muscles amazingly well."
The subject of this praise is a complex system of elastic bands with handles on the ends. The bands have straps that can be attached to any door, or to a bar, which Hess holds. Although the concept of band training isn't new, this way of packaging and providing it is. "I've been using band training for 10 years, and I have been trying to develop creative ways to get good workouts with it," Hess says. "It's much easier now. We can get a full-body workout, including legs, core stabilization and cardiovascular work, from the way these bands are set up."
So far, Hess has been impressed with the results on the Nuggets' bodies. "My primary concern is making sure the guys' muscles are always firing properly," he says. "These bands help everything work rightbefore, and especially during, a grueling season. We use them to continue our resistance training, which prevents injury and maintains strength. Also, muscle soreness isn't as severe as with conventional lifting."
With the help of this training during the '05-'06 season, the Nuggets stormed into the playoffs after putting up the third-best record in the West.
Hess says high school athletes would especially benefit from this system, because "a lot of times, young athletes do inappropriate exercises. The exercises you do with these bands are safe and teach the muscles to fire correctlyfirst and foremost. Also, the equipment would be very cost efficient for a high school."
Although the hectic travel schedule makes it difficult, Hess ensures that Carmelo and the rest of the Nuggets perform at least one band workout a week during the season. Since you won't be holed up in a hotel for a significant chunk of time, you can do the band exercises twice a week.
Perform the following exercises in accordance with the set/rep schedules.
Denver Nuggets guard J.R. Smith demonstrates several exercises during one of his band workouts with Hess.
Standing Squat Row
Grasp handles so that bands cross each other; assume quarter-squat position
Pull handles to chest by driving elbows back while squatting
Return handles to start position with control. Repeat
Sets/Reps: 3x12-15
Targeted Muscles: Back, legs, rear delts, biceps
Single-Arm Row with Adduction
Attach bands at low position
Grasp handles; assume quarter-squat position with med ball between knees
Pull right handle to chest by driving elbow back
Perform 4 small-range oscillations* 6 times
Return right handle to start position
Repeat with left arm
Sets/Reps: 3x12-15
Targeted Muscles: Back, legs, core, groin (adductors), rear delts, biceps
Squat with Front Fly
Facing away from resistance, hold handles with arms out wide to sides; assume half-squat position
Rise out of squat and bring arms together in front at eye level
Return handles to start position with control. Repeat
Sets/Reps: 3x12-15
Target Muscles: Chest, legs, front delts
Single-Arm Chest Press with Abduction
Attach bands at high position
Grasp handles; assume quarter-squat position with band cuffs on ankles
Starting with both arms fully extended, bring right arm back
Perform 4 small-range oscillations* 6 times
Return right handle to start position
Repeat with left arm
Sets/Reps: 3x12-15
Target Muscles: Chest, legs, core, abductors, front delts
Squat with Reverse Fly
Facing resistance, hold handles in front and assume half-squat position
Rise out of squat, then bring arms back and out to side
Return handles to start position with control. Repeat
Sets/Reps: 3x12-15
Targeted Muscles: Rear delts, legs, back
Single-Leg Hamstring Curl
Attach band to ankles, face resistance and stand on left leg
Curl right leg backward, bringing heel toward butt
Return band to start position with control. Repeat
Repeat set with left leg
Sets/Reps: 3x12-15
Targeted Muscles: Hamstrings
Single-Leg Hip Extension
Attach band to ankles, face resistance and stand on left leg
Raise right leg up and back
Return band to start position with control. Repeat
Repeat set with left leg
Sets/Reps: 2x12-15
Targeted Muscles: Hip extensors, glutes
Single-Leg Extension
Attach band to ankles, face away from resistance and stand on left leg
Raise right knee
Extend right leg to bring toes toward ceiling
Return band to start position with control. Repeat
Repeat set with left leg
Sets/Reps: 3x12-15
Targeted Muscles: Quadriceps
Single-Leg Hip Flexion
Attach band to ankles, face away from resistance and stand on right leg
Raise left leg up and forward
Return band to start position with control. Repeat
Repeat set with right leg
Sets/Reps: 3x12-15
Targeted Muscles: Hip flexors
Single-Leg Tricep Extension
Facing resistance, hold handles at sides so arms are at 90 degrees
Stand on left leg
Extend arms to push handles away from resistance
Perform 6 reps on left leg, then change legs during set
Return handles to start position with control. Repeat
Sets/Reps: 3x12-15
Targeted Muscles: Triceps, leg stabilizers
Stability Pad Bicep Curl
Facing resistance, assume athletic stance on stability pads and hold handles in front
Bring handles to shoulder level by curling arms
Return handles to start position with control. Repeat
Sets/Reps: 3x12-15
Targeted Muscles: Biceps, ankle stabilizers
Small-range oscillations are when you take the movement to slightly less than full range, then perform mini-reps from 70 percent of full range to full range.
Photo Credit: Getty Images // Thinkstock
