Tmac working hard practicing his back <div class="quote_poster">Quote:</div><div class="quote_post"> http://sports.sina.com.cn/k/2006-07-31/12312370083.shtml Reporter Wang Meng reported from Houston Tracy McGrady was lying down, with both hands grabbing a barbell, with 100-pound weight on each side. McGrady tightened up his abdomen, loudly gasped for breath, slowly lifted the barbell up and down. His personal trainer Wayne Hall stood by, placed his hands near the beam, sort of trying to protect McGrady if necessary, while shouting: "Hang on there. 2 more." So this is Tracy McGrady's present condition; he sneaked in early every morning into gymnasium to train hard (for his rehabilitation). He tried to let his muscle grow stronger, as (he knew) the future hope of the Houston Rockets in the next few years would be buried in those muscular tissues' textures. Regarding this point, the Houston Rockets had thoroughly thought it out. Regardless of Carroll Dawson or the waiting-in-line Daryl Morey, they all knew that regardless of whichever or how many helpers they are going to get for the Houston Rockets, the premise of the Houston Rockets' future is crystal clear: A healthy McGrady and Yao Ming. The past season was the best illustration; after such a horrendous season, Houston realized unprecedently how injuries and sicknesses could be such destructive. This understanding then became the principle of Houston Rockets' team reconstruction: Win now, go full force for the championship in the quickest time frame possible, no empty talks for future, and set a target for 3 years, now or never. Thereupon, Houston Rockets' boss, Lesley Alexander held a cross in his hand, knelt before the altar, and prayed that for these 3 years that Tracy McGrady with his frail waist, can still do the running and be healthy. And to their utmost delight, McGrady has his own basketball court and gymnasium in his Sugarland mansion, and every morning, as soon as McGrady opened his eyes, his rehabilitation training would start. Ever since the beginning of July, McGrady had been doing his shooting practices, and vey soon in his training schedule, he would add in huge load of jogging and sprinting exercises. Wayne Hall guaranteed: "I will hand over to the Houston Rockets a totally rehabilitated McGrady before the training camp starts. He will be in the same competitive form and shape as the previous season (if not better)." So let us see how McGrady trains. Every day, McGrady spent long hours in the gymnasium. His personal trainer, Wayne Hall said: "He has his own gymnasium and basketball court at home. So this enables us to arrange different types of training for him on a daily basis. We can therefore clearly monitor changes in his body, such that he can rehabilitate much quicker." So after some warm-up exercises, McGrady then had to face all those heavy and gigantic aparatus and start his compulsory homework. The training targets on the muscle of his thigh, the muscle group on his legs, the biceps, the muscle on his back and shoulder joints. And in the following hour or so, the dumb bells and bar bells were the most frequently and heavily used aparatus. STEP 1 Dumb Bells (70 pounds) McGrady held 2 70-pound (approximately 31.8 Kilograms) dumb bells on both hands, and started lifting facing a mirror on the wall. Every session demanded McGrady to hold this pair of dumb bells (at a gross weight of 140 pounds), straightening his arms for 10 times. McGrady had to swing his body back and forth to persist in the lifting exercise. In Wayne Hall's plan, McGrady had to do such lifting for 4 ~ 5 sessions. With a slight rest, McGrady sat on an auxilary aparatus with a cushion. It was the same pair of dumb bells. McGrady lifted both hands, bended the arms, and placed the dumb bells near his shoulders and then lifted the dumb bells to unbend his arms. Again 10-peat. After 1 such session, McGrady changed to a standing posture; this time with the 2 dumb bells on his hands, his hands had to be placed by the side of his thighs, and he had to unbend his elbow joints to lift the dumb bells. Again another 10-peat. After several such sessions, McGrady sat down, gasping for breath. Trying to motivate him, Wayne Hall at his side asked McGrady: "What type of a season you're looking forward to ?" McGrady replied: "Championship year." Wayne Hall added: "It has to be the MVP season too." STEP 2 Barbell (200 pounds) After saying that, McGrady laid down in front of the barbell. He took his time, straightened his arms and lifted the 200 pound(approximately 90.7 kilograms) barbells. After a 5-peat, McGrady was seemingly tired. He was struggling with his arms, in particularly the left arm, shivering; he seemed to be in diffculty lifting the barbell. Wayne Hall immediately put his hands on the beam trying to help. But McGrady yelled to stop him: "No, I can do it. I can do it." With a final thrust, McGrady finally completed this taxsome session. McGrady said: "Now, I persist to train every day, regardless I am at home or outside. My condition is improving slowly but surely. My strength and in fact everything is improving as well. I can clearly feel it. I will continue on my training. Unlike everybody thought and said, I need to prove that Tracy McGrady is not yet finished." Special training The strength training in the gymnasium is not the complete curriculum of Tracy McGrady's rehabilitation. In order to help McGrady to restore, Wayne Hall had designed sets of special training for him. Wayne Hall said: "In this part of the training, the objective is to enhance McGrady explosiveness, speed and movement co-ordination." And the following training relies on a bouncing machine. STEP1 Bouncing (to jump continuously for 30 times) So the lower part of the bouncing machine was fixed stationary on the floor. McGrady stood in the middle, put on a suspender that could be able to bind tightly his upper body. Then 4 strong rubber bands were connected to the suspender from the 4 corners of the bouncing machine. So on this bouncing machine, McGrady had to overcome gravity as well as the pulling force of the 4 strong rubber bands and to continuously jump for 30 times. McGrady could usually fly high in the air, but now, he could but takeoff about 30 centimeters. STEP 2 Solid Ball Practice In this practice, McGrady had to lift a solid ball (at a weight of 16 pounds, approximately 7.3 Kilograms) above his head, and ran from one baseline to another baseline across the court. After a 3-peat sprint across the court, he then changed to another solid ball weighing at 8 pounds (approximately 3.6 Kilograms), lifted it in his hand, and jumped to touch the rim. After some 10-peats of such practice, McGrady took up a skipping rope, and jumped for several minutes so as to relax. As the last step of the special training (with the solid ball), McGrady was asked to hold a solid ball at 11 pounds (approximately 5 Kilograms) with both hands, and flushed with full strength to run up a stair of 20 steps, and then flushed down, and flushed up again. The catch here was that he could not skip the steps, he had to step on every level of the stairs. So 1 such session was flushing up and then down the stairs. And he had to complete 3 such sessions every day. At the end of the session, McGrady was completely exhausted and had no strength to return the solid ball to its stand, but just directly threw the ball onto the ground. So the training had continued for almost 2 hours, but it had yet to be over. McGrady had to go back into gymnasium to continue his stretching and waist/abdomen training. So for this morning training, McGrady had changed 3 jerseys, and every one of the jersey was all soaked with sweat. McGrady said: "Too much suspicion and criticism had spurned me on; it just motivates me to go full force with all my strengths to work every day." </div>
Nice article. Looks like he's training hard to get healthy and stronger for the start of the season. I wonder how much bigger he'll get if he keeps doing this.
Apparently, this article was based on a workout exactly like the one he had last year. I got that from the same source (I think) you got your article from. . take it with a grain of salt.
As Mag said, this was some slick work by Sina to pass off last year's workout as new material. This is nothing new. This is irrelevant to the present. This is trash.
