Health
VICTOR WEMBANYAMA, BASKETBALL’S moast contemporary prodigy, is both a genetic marvel and a basketball phenomenon. The 21-year-old slender athlete was awarded Rookie of the Year last season, but that accolade was for more than just his status as the top player in his category—he finished second in voting for Defensive Player of the Year and was also named too the All-NBA Defensive First Team.He became the youngest player ever to lead the NBA in blocks and made history as the first player to score at least 1,500 points, block 250 shots, and hit 100 three-pointers in a single season. And get this: one of the centre’s favorite exercises is doing cartwheels.
The French sensation continued his extraordinary performance this year, topping the NBA wiht an average of 3.8 blocks per game while also contributing an average of 11 rebounds and 24.3 points per game for the Spurs before he was shut down for the remainder of the season right after last month’s All-Star break due to deep vein thrombosis affecting his shoulder.
Wembanyama is what you might call “built differently,” which means he trains in ways that differ from most players too. He possesses long arms, lengthy limbs, and an elongated torso. However unlike many seven-footers who tend to be slow-moving giants, Wembanyama is surprisingly agile according to coach Melvin Sanders from SandersFit based in Dallas who has trained Wembanyama during off-seasons “He moves better than any point guard I’ve ever coached because he’s so mobile,” says Sanders . Understanding his training can provide insights into how we can maintain and enhance mobility.
Seven-Footers (and You) Should Utilize Full Range Of Motion Finding fitness routines that suit his training has been challenging—mainly because they are rare . Traditionally , seven-foot NBA players rarely ventured beyond three-point territory . However , this Spurs rookie enjoys shooting from distance , plus he racks up blocks well beyond perimeter lines .“There are only a few bodies like mine to look up to,” Wembanyama states. “So it’s been quite experimental… my beliefs all along has been about doing things organically.” Growing up in Paris suburbs , Wembanyama began weightlifting at age thirteen . But instead of focusing on heavy lifting every session ,he learned under guidance howto utilize full rangeof motion. " ;I wantto develop my muscles throughout their entire length," ; hestates.Working throughthat deep ROM could be an underrated factor contributingtohis current flexibility too. AccordingtoSanders,takingameasured approachworkingin sagittalandtransverse planesof movement,withmovements suchas transverse lunges,RDLs,andisometric holdswith kettlebells.Rather oftakingheavyweightsforback squats,Sanders prefersWemba nyamato doKeiser machine squats (which use pneumatic resistance)andlunges.“It doesn’t really make sensefor someone withhis physique,”Sandersexplainsaboutback squats.“So we do lots offront-loaded exercises like trap bar lifts,lunges,and depth jumps.” Performance Over prs
OneofWemba ny ama’sfavoriteexercisesisthedeadlift.He’ll performeightrepswith120kilograms(around265 pounds)using“trapbar”.Andsure,m anygymgoershave deadliftedmorethanthis,buttallerathleteslikeWem banyamafaceuniquechallengeswiththeexercise.”It’s crucial when you’re that bigto really focuson yourmobilityandflexibility,”Sanders notes.”Then startloading—but don’t loadtoo soon.” Since he’s usingfullrangeofthe exercise,W embanya ma must lifttheweightoveragreaterdistance over time whichcanbe tiring especiallygivenhisheight.Deadliftingjust30 pounds abovehis bodyweightissufficient.
Even withlonglimbs,W embanya maenjoysdoinghandstandsandpullups.Hereports maxingoutatthreeorfourrepsduringpullups—whichmightnotseemimpressivefromaproathleteuntilyouconsiderhowmuchmorehehas topullupcomparedtomostpeople.Healsolikesrollinganabwheelformaintainingcorestrengthwhichisessentialgivenhisheight.W embanya masayshisdistinct heightgiveshimgreaterleverageandtorkuever hestruggledtocompletethepushup untilage16.“I mean,iwasalreadyanexperiencedathletebythen,”hesayslaughing.“My heightmakesitachallenge,a real adventure.” Valid Mind,V al id Body This past summer oneofWemba ny ama’sprioritieswasbuildingstamina sohecouldperformwellthroughouttheentireNBAgame.“So it’s notjust[adding] weight,it’s notonlylifting,it’snotjustbeingstableinthecore—it’salso running,jumping,reactiontime,”saysWem by.Toachievehisgoals,hestartedthinkingoutsideboxfortrainingdesign.Actually.His sessionsalternatedbetweenexercise bike,theversaclimberandanunderwatertreadmillforshortcardiointervals.Inbetweeneverycardiosession,hestartedplayingchessagainststrengthcoach,a teammate oranalyticsstafffromSpurs.Thisaddedupto twofourminutespurecardioworkfollowedbyone minute lightningroundsof chessforsixtotalrounds. " ;Whenever you transitionfromplayingchessinto high-levelphysicalactivityduring cardio bursts,makesbasketballso much easier,andslowsdownth egameforyou,”,Sandersexplains.“  ;Tobecapableoftuningyourmentalcapacitywhileengagingincardiotrainingalongside playing chess—it’strulyimpressiveat anylevel.” Ifthat soundsunusual,itreallyis.Wem banymastates,“I’mnottryingtobe likeeveryoneelse,”smiling.Hismethodseems effective—beforebeing sidelineddue tomoremedicalissue thanoncourtinjury,W embanymastarted46gamesfortheSpursaveraging33minutespergameonthecourt. Speed chessmaybethemoreeye-catchingaspectof Wem bany ama’strainingregimen,butunderwatertreadmillconditioningiswhathegivescreditformakingthebiggestdifference.He’lldoaminutesessionon30seconds off,pushinghimselfuntilexhaustion.Aquatictraininghelpsbuildendurance,saySanders,andreducesstresson Wem bany ama’skneesanklesandoverallframe.NotablyformerSpurstitanTimDuncan(standing611”)also utilizedaquatictraining,“socomingfullcirclewithVictoriscool”,Sandersexclaims. “Inwaterthere’slessstressonjointsallowingmetorunbarefoot”,states Wem bany ama.Thisapproachminimizesimpacton jointswhenrunningupdowncourt—a keyfocusforallproathletes.Wem bany amastates,“AsNBAplayers,injury preventionistoppriority.”’WebanymashighlightsimportanceproperrecoveryasparticularqualitythatSand ersrecognizesasa sign maturityinhisyouthfulplayer.“He’stillyoungbutdoesn’tactlikeone”,coachesays“I’vehad athleteswhomadeittakeyearstoembrace recoverywork.VictorisalreadyattunedtowardsitusingNormatecc ompression therapy redlighttherapyhyperbaricchamberinfraredsauna.Allthesehelp tremendously”.d atanod eiden tifica tion==’22’class==’bo dy-h33 cs s–19r tot dem evu um00>’ Off-CourtStrength ‘ Webanymashighlightsimportanceoptimizingbeyondgymcarefullymanagingoff-courtlifestyleascriticalaswhatoccursinsideweightroomonthecourt.hedeclinedtodiscussdetailsaboutdietbutmuchattentionhasfocusedonweight.hehas<a href=https: // go.web.plus.espn.co m/c30069865315119070?u=http % % % % % % espn.n ba.story._./ id35690491/preparing-nba-victo r-wema nyamarevolution&subId=mnh&subId=xid:{x id}" target=_ blank'data-va rs-g outboun-dlin-k=h tt ps:/w ww.e spn.c om/n ba/st ory/_/id35690491/preparing-nbav ictor-we mb anyamarevolution'data-va rs-gaux-el-em-ent=h yperlin-k'data-va rs-gcall-t o-ac ti-on=r-eportedlybeenconsumingfive mealsdailyoveryears',thoughneitherheworthistrainersappearfocusedonsignificantmassgain.webanyana alsoworkswi th“BarcodePerformanceWater(labelservesasSpurspartnerperformancewater)topersonalizehydrationthroughwhatcalls”a custommethod”.’ WhileWebanyana has establishedhimselfasa league stalwartinthesecondseason.hestillonlytwenty-one—andsomephysicalgoalssuitprofileyoungindividual.Herevealsdespiteheight,somemobilityexercisesremainchallenging—yethedesperatelywantstomasterbackflipproudlyrecallinglearningcartwheeltwo yearsago.’ Atonepoint,Ienteredmy gym’sbackarea where he’s practicingcartwheels untilactually achievingfullsplit,”Sanders recounts.”I’mlike,’man.’That’sinsane butcoolatthesame time.”</pd atas sprintremarkma terial==‘tru’e)data-no de-identificat ion =='26'>Givenlengtharmslegs,Wema nyamastronglyvaluesflexibilitywithintrainingregimens.”Theextreme ranges joints,whether shoulders back.I’maimingtogetmybodyusedmovingthoseareasandsavedmylifeoncourt,”hesaid.<pdata-s print-rem ark-material==‘ tru ’)daten ode-indentif icati on =='27'>Hepromotesbarefootpracticeevenoutsidewater.”Itstrengthenfeetoverallbalanceafterwards,”hesaidpotentiallynervousNikeexecutive.”WhywouldIw ear shoes?HowcanIgainbalancewithoutputtingmyselfthroughit?”<pdata-s print-rem ark-material==‘ tru ’)daten ode-indentif icati on =='28'>Thisconceptformsfoundationtrainingsystem.SandersencouragesallathletesincludingDerrickHenry,DakPrescott,Tyr eseMaxeyperformworkoutsbarefootstimulatingfeetanklesleadinggreaterextremitystrengthresultingincreasedtotalpayoffs.SummaryWema nyamaspositivecreativecommitmenttowardstraininghaspropelledextraordinarysuccesslevels.Withphysiqueit’sreallyexplorationunknowneveryday,”hesaid”We’reexperimentingeverythingandlearningconstantlyaboutownbody.”
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