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Home » Exercise Programs » How are the Raptors staying in shape during quarantine? We asked their trainer – Toronto Life

In early March, the Raptors retreated into mandatory self-isolation after a player on the Utah Jazz, their most recent opponent, tested positive for Covid-19. The NBA postponed the 2019-20 season, along with the Raps chances to repeat as champions. While the world is on lockdown, the players are tasked with staying in game shape, since its impossible to predict when they might be allowed back onto the hardwood. We spoke to Jon Lee, the teams strength and conditioning coach, about the at-home fitness program he designed for the athletes.

Jon: As soon as we got the news that some players had to self-isolate, we worked on getting as much exercise equipment to the players as quickly as possible. A few of us were cleared by the health department to make deliveries. We got stationary bikes, dumbbells, benches and resistance bands out to the players, all while social distancing. We just dropped everything off at the door. You never know when well start playing again. My aim is to keep the players physically and mentally fit so theyre ready to go on short notice.

I put together an ISO (isometric) challenge that uses bodyweight for resistance. It can be done in a space the size of the exercise mat. All you need are running shoes, a stopwatch and 24 minutes. To ramp up the intensity, the players can add weights, resistance bands or even household items. For a makeshift bodyweight, load up a backpack with books or cans of soup.

The routine consists of three rounds. The basic formula is a two-minute warm-up, two-minute upper body exercise, two-minute lower-body exercise, and two-minute full-body exercise, with 30 seconds of rest between moves and one minute of rest between rounds. But the timing is completely customizable to your fitness level. The two-minute intervals are designed for the Raptors, so its quite challenging. Everyday people can start with one minute of movement and 30 seconds of restor vice versa.

1. Warm-up

Run in place or do jumping jacks for two minutes. Then rest for 30 seconds.

2. Upper body

As many push-ups as you can for two minutes, rest for 30 seconds. Load up a backpack for extra resistance.

3. Lower body

As many squats as you can for two minutes, rest for 30 seconds.

4. Full body

As many burpees as you can for two minutes, rest for 30 seconds.

Straight burpees are a really challenging exercise. If you can do 100 burpees in a day, thats really good. For the average person, even 10 burpees will put them out of breath. Then you challenge yourself to do 25 at a time, then 50, then 100. Its great for tracking improvement.

1. Drop lunge

Three to four sets of 8-10 reps.

2. Band bicep curl

Step on the bands to change the resistance of the weight, so the higher you step on the band, the more resistance you have. You could step on it shoulder-width apart and do bicep curls. Thats one of my favourite exercises.

3. Band tricep curl

Curl up and down, keeping your elbows in.

Take some time to do a couple of stretches. A good way to cool down is to do childs pose, in which you bring your chest and forehead to the ground while resting on your knees. It really stretches out the lower back.

Then be sure to refuel. Nutrition is 70 percent of fitness. You cant outwork the food you put in your body. If you eat poorly, its going to slow you down. But I think if you have a proper diet, you dont need power bars or anything like that. Theyre filled with unnecessary sugars. Id rather have our players eat real food.

I also dont think people drink enough water when theyre at home. Theyre more conscious about it when theyre out and about or in the gym, but its so important to stay hydrated throughout the day. I recommend lots of fluids, mostly water.

Sometimes the players will take pictures or FaceTime me while theyre working out at home. Ill look at each players cardio load, the number of miles theyve gone on their exercise bike and how many calories theyve burned. Then Ill say, Thats not good enough, or, Thats really good. My main job is to keep them motivated. The best way to get ready for basketball is to actually play basketball, and thats something we cant do right now. But this workout is a great alternative until we can get these guys back into action.

Originally posted here:
How are the Raptors staying in shape during quarantine? We asked their trainer - Toronto Life

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Home » Exercise Programs » How are the Raptors staying in shape during quarantine? We asked their trainer – Toronto Life