Shaq Attack Workout

[jongib369]

http://web.archive.org/web/200012050...pt99/shaq.html

By Carol Ann Weber

Now that the Los Angeles Lakers are out of the playoffs, the boys are taking some time off to recover from a tumultuous and grueling season, one fraught with emotional career highs and lows. Dennis Rodman came and went, leaving behind a trail of disruption and lack of purpose; Del Harris was let go, forcing new coach Kurt Rambis into the position of the horse changed mid-stream; and their shot at the NBA finals was an air ball when the buzzer sounded in Game 4 against San Antonio. With a team packed with such deep talent, Laker fans are left wondering what exactly it's going take to bring it all together next season.
Well, some folks see these situations as failures; others see them as challenges. Shaquille O'Neal, one of the biggest men in the NBA, is taking no prisoners. He plans on training harder and tougher than in any off-season yet. "You're going to see a whole new body," he told me in an interview just prior to a morning practice.

It's not like his body goes unnoticed. Now that Michael Jordan has retired, Shaquille O'Neal is the undisputed NBA King of the Draw (i.e., putting butts in the seats). Yes, I know the Jazz have Karl Malone, the Spurs have David Robinson, the Pacers have Reggie Miller and the Kings have Jason Williams. But there's only one explanation for the Lakers/Spurs playoff games held the weekend of May 22-23 topping the Nielsen ratings over all the other NBA games that weekend with a whopping 7.1/16 on Saturday and an even bigger 8.1/16 on Sunday: Shaquille O'Neal. He's big (7-foot-1, 325 pounds); he's bad (for the 1999 season, he leads the NBA in field goal percentage, is second in points per game, logged 30 double-doubles and topped the Lakers in both scoring and rebounding in 25 games); and he's got star power. Ever since Shaq signed with the Lakers on July 18, 1996, the courtside seats at the Forum are once again replete with Hollywood celebs like Dyan Cannon, Sharon Stone, Jim Carrey, Denzel Washington, Jack Nicholson, Penny Marshall, the brothers Baldwin, former teammate Magic Johnson, and even Evander Holyfield when he's in town. It seems that wherever the Shaq-man makes an appearance, you are guaranteed a packed house.

And what an appearance he makes! For a guy with size 22 shoes and an XXXXL jersey, ol' number 34 has an amazingly symmetrical physique. (For example, with a wingspan in excess of 90 inches, a 20-inch neck isn't out of place). He refuses to slouch, as is the habit of some vertically advantaged, even choosing to wear a fedora on occasion, which elevates him to, say, 7-5 or so. But what is most remarkable about this gentle giant is his total dedication to the discipline of strengthening and conditioning his body, as evidenced by a perceivable metamorphosis in his physique since his rookie days back in 1992 with the Orlando Magic. O'Neal just keeps adding more muscle.

"When [Shaq] first came into the league," says Jim Cotta, the Lakers' strength and conditioning coach, "he might have been around 285 [pounds] and now he's up around 325. But his body fat is low for somebody close to 330 pounds; it has stayed around 11 to 12 percent." Like several other NBA veterans on the team (J. R. Reid, Derek Harper, Derek Fisher, Rick Fox), Shaq understands the critical role his training plays in keeping him in the game.

Picture of Shaquille O'NealInterestingly enough, when I asked Shaq how important training is to his performance in the game, he claimed to be from the "old school," citing Larry Bird, who never lifted a weight in his life, as a shining example. "He had heart and determination--that's the type of player I try to be." O'Neal did admit, however, that "the older you get, the older your body gets" and that you have to work every day to stay in shape.

But, honestly, folks, take a good, long look at what has happened to basketball since the glory days of Larry Bird, Wilt Chamberlain and Kareem Abdul-Jabar. No question that the great ones that have gone before were remarkable players, elevating the game to an art form. But since the likes of muscular brutes like Karl Malone, Michael Jordan, David Robinson, and even Magic Johnson when he came out of retirement, made the scene, there is no turning back. The game of basketball has become a muscle sport. And word has it that most of the NBA players are pumping up with a vengeance, knowing at some point they will have to face the Big Guy--Shaquille.

The Man of Steel Pumps Iron
Once the practices start tapering down, the first area that Cotta hits in the weight room are Shaq's legs, "to keep his knees strong." Since the knees are one of the most injury-prone areas for basketball players, these leg workouts are crucial to keeping the Man of Steel injury free. But you can imagine that it is no easy task devising exercises--and finding equipment--that will properly work this giant's legs. "When we're training on the road, he's too tall for any of the equipment in the health clubs," says Cotta with a chuckle.

The Big Guy actually likes working his legs, so he doesn't object to a routine that trains them two to three times a week. See what it takes to build those legs of Steel in the chart below.





http://web.archive.org/web/200012050...pt99/shaq.html

[jongib369]

LEGS:
Leg Press
Warm-up (180 pounds - 20 reps)
Warm-up (270 pounds - 15 reps)
1 set (360 pounds - 12 reps)
1 set (450 pounds - 10 reps)
1 set (550 pounds - 6-8 reps)
"In the off season, we may go heavier," Cotta explains. (Shaq can press more than 1,000 pounds). "I'm not trying to kill him, but we need to go heavy enough to get something out of it."

Step-Ups
(3 sets x 8-10 reps)
One-Legged Press
(3 sets x 8 reps)
Swiss Ball One-Legged Squats
(2 sets x 12 reps)
Swiss ball placed behind the back against the wall--squat one leg at a time--short range of motion. Strengthens the knees.
Leg Curls
(4 sets x 10 reps) (150 pounds)
Abduction and Adduction
(Supersets: 3 sets x 12 reps) (150 pounds)
Hip Flexion and Extension
(Supersets, 2 sets x 12 reps) (90 pounds)
Calves
Seated calf raise (3 sets x 12 reps)
Leg press calf raise (3 sets x 12 reps)
Standing calf raise (3 sets x 12 reps)
"He gets a lot of the stabilizing leg work that I like on the balance boards. That keeps his knees and ankles healthy," says Cotta. Upper body training is scheduled once or twice a week and Shaq doesn't go quite as heavy as he does on legs. Cotta was emphatic about not letting O'Neal's upper body blow up. "He likes to go lighter because he's so genetically gifted, he can get too big," he says. "We don't want him gaining more weight during the season."

CHEST:
Dumbbell Bench Press
(3 sets x 6-12 reps)
Dumbbell Incline Press
(3 sets x 6-12 reps)
Dumbbell Flyes
(3 sets x 6-12 reps)



BACK:
Cable Pull-Downs
(moderate width grip to the front- 3 sets x 6-12 reps)
Dumbbell, Barbell or Machine Rows
(3 sets x 6-12 reps)
Pull-Ups
(3 sets x 6-12 reps)
ARMS:
Barbell Curls
(3 sets x 6-12 reps)
(115-135 pounds)
Dumbbell Curls
(3 sets x 6-12 reps)
Triceps Cable Push-Downs
(3 sets x 6-12 reps) (single and double arms)
Lying Triceps Extensions
(easy curl bar * 3 sets x 6-12 reps)
Machine Dips
(3 sets x 6-12 reps)
SHOULDERS:
Dumbbell Military Press
(3 sets x 6-12 reps)
(Prefers standing, keeping the abs tight--stimulates the stabilizers) (Or)
Swiss Ball Military Press
(3 sets x 6-12 reps)
(Seated on the Swiss ball) (Or)
Single Arm Military Press
(3 sets x 6-12reps)
Front Dumbbell Raises
(3 sets x 8-12 reps)
Lateral Dumbbell Raises
(3 sets x 8-12 reps)
Rear Delt Dumbbell Raises
(3 sets x 8-12 reps)
Dumbbell Shrugs
(3 sets x 6-12 reps)

[KyrieTheFuture]

This would be a good warmup for me.

[SHAQisGOAT]

MDE

[jongib369]

This would be a good warmup for me.

Right? It's not that impressive. In 20 years PG's will be his size lifting that much on average

[OhNoTimNoSho]

He also stopped working out soon after that.

[inclinerator]

leg press? come on 1000 is equivalent to like a 300 lb squat

[SpecialQue]

Honestly thought you were going to post this:

[thefatmiral]

it looks kinda funny that is he wearing his lakers uniform while lifting in a gym.

[flipogb]

guess Shaq never skipped leg day, didn't skip meals either

[plowking]

Pull ups... 3 sets of 6-12 reps...

I'd love to see a 360lbs man doing sets of pull ups. Especially at 7 feet... That's ridiculously impressive.

[SexSymbol]

Terrible program, that PT should be fired on the same day he even suggests this.