By Antonis Stroggylakis/ info@eurohoops.net
The calendar shows the date to be August 27. Following a quite busy summer, transfer-wise, by now nearly all 16 EuroLeague clubs have launched their preseason training camps ahead of the 2018-2019 season.
While the teams’ group preparation has just started, the work outing for EuroLeague players was a continuous, never-ending process over the summer. It’s the grind and effort that many players will agree it plays a significant part in the quality and consistency of their performance during the season. And since we are talking about Europe, where players often have official games from September to June (usually in three, or more competitions) it goes without saying that reaching the endgame situations of May/June with a top-notch shape backing your game is more than critical.
Summer provides an abundance of time, yet adjusting your day-to-day schedule to include the necessary workout sessions and also spend moments with family and loved ones (something that often becomes a luxury for many American players who spent nearly 10 months per year in Europe) can be tricky. As you will read below.
From young players that will embark on their maiden campaign in the top-tier continental competition, to veterans with a multitude of continental titles and individual honors in their resume, several EuroLeague players talked to Eurohoops answering questions regarding the offseason workout, training program, diet schedule, and eating habits they follow during summer. The list of players also includes EuroLeague Players Association president Gigi Datome and 1st Vice President Kyle Hines.
1. What do your training/workout schedule and gym routine involve during the summer?
Gigi Datome (Fenerbahce): I had two weeks totally off. After that, I followed a specific program in order to arrive ready to practice with Fenerbahce’s strength and conditioning coach in August. Let’s say, I have a day off every five-six days. And every day I spend more or less three hours in the gym between lifting athletic and basketball.
Bobby Dixon (Fenerbahce): After about two weeks off I slowly started to get back into shape. I do mainly weight training and conditioning in the morning and shooting drills at night, four days a week.
Jayson Granger (Baskonia): This summer has been a little bit different regarding my ankle injury.
After finishing the season at the end of June I started with my PRP injections treatment. After resting for two weeks following medical advice, I started a two-week training in order to gain strength and power on my ankle. In that time, I worked on my lower and upper body, plus some cycling and elliptical sessions because I wasn’t able to run yet. Combining intensive cardio sessions. All this while working with the physiotherapist every day.
Then I had my two weeks of “rest”. But this offseason I couldn’t stop working! So, during my vacation journey, I kept doing what doctors and trainers told me: ankle exercises, cardio, and some work on my flexibility.
Back in Spain at the end of July, I continued with my daily routine, without missing a day, hoping to get healthy and be back as soon as possible.
Kyle Hines (CSKA Moscow): Usually, I take a break from all activities for about 10 days to let my body heal from the previous season. Then I usually start training with weights, strength, and conditioning. I try to do alternative sports like boxing, swimming, bike riding, and yoga. Then I start basketball training usually in the middle of July to start preparing for the new season.
I usually do strength and conditioning in the morning with a trainer. And then in the afternoon, I do a basketball workout with my brother (Tyler Hines) to work on new skills and game rhythm.
Charles Jenkins (Khimki Moscow): The summer is interesting because I’m going away for 10 months so you want to enjoy your time with friends and family before you go back overseas. Thus, I work out really early so I can have the rest of the day available. For the most part, I train for five days a week in the summer. I start at seven in the morning with basketball training. Then at 9 a.m., I’m doing lifting, then later another basketball practice at noon, at 3 p.m.
Mindaugas Kuzminskas (Olimpia Milano): Even right after we finish the season I immediately start doing something, because my body is used to it and I feel guilty if I spend a day without any activity. So in the beginning, I am going to swim in the pool, do yoga, pilates etc.
Later on, I am starting working out on track and field stadium with my coach to improve speed, stamina, jump and help with injuries prevention. At this moment, step by step I am adding basketball to my daily routine.
Every year after the season I am doing the same tests to see at what point my body is and where I should improve the most compared to other years.
Michael Roll (Maccabi Tel Aviv): After I take some time off to let my body heal, I usually start with two-three weeks of yoga and weights, then one-two weeks of added basketball on the court. Then after that, I will incorporate 5 on 5 to go with everything else. Typically, I’m having five days of basketball a week during the summer.
Aaron White (Zalgiris Kaunas): After a long season with Zalgiris I went into this summer focusing on resting my legs and fine-tuning some skills. My typical schedule looks like weight lifting three-four times a week and skill work four-five times a week. I usually go in the middle of the day while my kids are napping so I can spend as much time with my family as possible.
On an average day, I will lift weights around 12 for an hour and follow that with a basketball workout. Towards the beginning of August, I will start implementing conditioning to get ready for training camp. I like to mix it up so I will do sled pushes, sprints outside, or a circuit to get my heart rate up.
Nigel Williams-Goss (Olympiacos Piraeus): I try to make sure I am finding a balance between all of my training and my rest/recovery. Usually, I train 5 days a week and give myself 2 days for recovery. I will do at least 1 basketball workout on each of those days and then mix up my strength training. I have really enjoyed conditioning and training on the beach this summer, just because it’s much lower impact on my joints but still very challenging.
2. In what ways do you change your diet during the summer, in comparison with the regular season, to remain in shape? Are there any foods you consume more than the rest and others that you avoid?
G.D.: I didn’t change my diet. I know my body and I know when I have to eat light because of practices or when I can have a good dinner.
B.D.: Well, I just stopped eating meat about four months ago so I’m eating vegan for mostly the summer. I eat fish about 2 times a week. I want to go full vegan but it’s tough working my way into it.
J.G.: As I told you, due to my injury, I really had to take care of my alimentation this Summer. No sugar, no carbs, and of course, no alcohol. My diet during this Summer has been based on proteins, fruits, vegetables, nuts. It was very important for me to lose some weight to feel lighter, and feel more comfortable with my ankle. I came with 3 kg less than last season. It is very important for every athlete to have a correct diet, especially during the offseason. Our body, it’s our most valuable weapon.
K.H.: When I first get home (USA), I don’t really control my diet. I usually eat all the things I’ve missed while being in Europe. Then usually after July 4th, the biggest holiday in USA, I start to regulate my diet by eating healthier foods. I try to stay away from a lot of carbs and eat more protein based foods and more green vegetables. I try to stay away from fried foods and sweets.
It’s difficult because in the US there are so many options but I try to stay disciplined and usually have a cheat meal once every 10 days.
C.J.: In the summer you want to enjoy your time going out with friends but at the same time you want to have a balance. This summer I did a ton of meal preparation with my guy Sam Miller who’s done an amazing job with keeping me open minded with a plant-based diet. Haha, I believe a lot of people I know say I look like an American football player (editor’s note: count me in), but I really stay away from burgers and fried food and I eat mostly grilled salmon and plant-based foods.
M.K.: Well, I think during the summer I let myself a little bit more than during the season. In New York, we had this phrase on the fridge, one that I really like: “Take care of your body, that’s the only place you have to live”. So all the time I am watching what I’m putting to myself not to gain any unnecessary kilos, but at the same time sometimes I have cheat days :)))
M.R.: I typically will eat foods that I don’t during the season for 2 weeks after the season. Allow myself fatty foods – donuts, milkshakes, fried chicken sandwiches etc… but after that, I get back to my usual foods. Typically stay very healthy – lots of greens, vegetables, oatmeal, sweet potatoes, white fish, chicken. I love a good steak but try to stay away from red meat.
A.W.: My diet changes in the summer a little bit especially when I first get back to America. There are always foods that I miss so I try to eat those as soon as I get back. Most of them are not healthy (haha) so I get them early in the summer and then I start my diet after a week or so. The only specific thing in my diet is that I don’t eat any dairy. Other than that, I stick to healthy proteins combined with vegetables and usually a carbohydrate like rice or sweet potatoes. During the summertime, I love to grill so a lot of our meals are prepared with a grill and eaten outside.
N. W-G: I keep my diet pretty much the same throughout the year. I try to stay away from fast foods (here in the States there are much more fast food options than in Europe) because they aren’t very healthy. I will occasionally have some but for the most part, I try to eat home cooked meals which are more healthy than eating at restaurants all of the time. I definitely try to eat my carbohydrates (things like pasta) earlier in the day and then a lot more vegetables and protein like chicken or fish at night.
3. What advice would you give to a young player or even an amateur athlete regarding offseason?
B.D.: My advice to a younger player would be that the summer is about getting better. Surround yourself with great trainers and people who can help you improve and get better for the upcoming season. The goal is to get better and efficient every year.
G.D.: I have the luck to work with professionals at the highest level and they give me a program to follow not only in order to stay in shape but to be better next year. To be in shape playground, lifting, running, should be enough!
J.G.: First of all, resting is part of the workout. Of course, followed by a good diet. Personally, during the offseason, I like to work out on my weaknesses, technically and physically. As long you take care of yourself while you are young, your professional career will be more successful and will be longer. Time flies! So don’t sleep so much and try to work out every day of the summertime! There will be rough times, painful times, days when you will want to quit, but never give up, it’s worth it! I hope all this help you, guys, and I wish you the best of luck.
K.H: My advice is to stay as active a possible and try to do some type of activity every day. Find new ways to stay active and participate in different types of exercises and programs to find the one that best suit you. Also, Diet is very important. It’s probably the more important thing. The cleaner you eat the better you will feel and the more energy you have.
C.J.: As far as any advice .. I’d just encourage them to continue to train or play pick up basketball. From a competitive standpoint, knowing that your peers are continuing to train should be enough motivation to stay in shape mowing that the competition is working.