Shapiro: "Hello Reece. First of all, I'm sorry to hear you haven’t had much, or any, success with various workout regimens. One problem could be that you are trying too many types of workouts and not giving your body the chance to gain the benefits from a certain regimen. Another problem could be the workout itself or your efforts in the workouts. I recommend you work with a partner or personal trainer to help with either your workout or possibly your effort or motivation. When it comes to people with small frames who are looking to gain size and strength, I recommend supplementing their diets with high-calorie shakes, bars or snacks. Many of the local nutrition stores have a large variety of types and flavors of various recovery, weight-gainers and post-workout shakes. I recommend you work with a trainer or nutritionist who can help you with choosing the right supplement for your needs."

Shapiro: "This is a tough question to answer because it’s very vague and it depends on the player and their prior history. However, some of the consistent variables you’ll find in workout programs I make for various players who need to gain weight during the offseason (not in-season) are:

• Weight lifting 4-5 days a week.
• Monitoring their diet and making sure they’re properly fueling themselves prior to workouts and then properly replenishing post-workouts.
• Making sure players are supplementing their diets with extra protein and calories in a timely manner (this depends on their eating schedule).
• Monitoring and recording their weights, repetitions and intensities in their periodized strength and conditioning program.
• Monitoring the player’s rest in between sets, workout days and at night. It's important to note that each one of these rest variables can affect the body’s strength and size, potential gains (or losses). It can also decrease the chance of burnout or overtraining and the energy a player gives to a workout.

The most important thing is to be consistent."

Shapiro: "Good question. The answer depends on the player and whether it’s during the season, offseason or preseason. Regardless of the time of year however, our players do not lift one specific muscle group per day. Some players do split routines, where we divide the body into parts, different movement groups or patterns, and some will lift a total body routine every time they work out. When it comes to determining how often the players lift per week, it also depends on the player and what part of the season we’re in. During the season each player lifts 2-4 times per week, depending on game, practice and travel schedules."

Shapiro: "Hello Steven. First of all, from what you’re telling me it sounds like you have potential to be, or already are, a good basketball player. My job as the strength and conditioning coach is not to assess basketball skill -- it's to enhance an athlete's performance through strengthening, conditioning and injury prevention programs. Unfortunately, I don’t feel comfortable answering your questions. But I do feel these are questions you should ask coaches near you, or contact any college basketball program in the U.S. to see if they can provide better insight to what you need to do in order to get looked at, if you have aspirations of playing college basketball in the United States. Good luck Steven."

Shapiro: "Hello John. I’m glad you’re taking the steps to get back in shape. When it comes to gaining muscle and trying to trim up, I recommend a program with weight lifting, cardiovascular exercise and healthy nutrition as the foundation. Without knowing much about you, I recommend you begin by getting cleared by a doctor to begin working out and seek advice from a fitness professional. The first thing you’ll want your trainer to do is discuss your workout, performance or whatever goals you may have. After that, the trainer will assess you and help put together the right workout regimen for you to follow. Good luck and stick with it!"

Shapiro: "Thanks for the question Gary. Plyometric exercises are designed to increase all types of power, explosive and jumping movements -- vertical, horizontal, lateral, multi-planar, first-step, etc. One could be working on horizontal plyometric exercises and it can still benefit one’s vertical power. I say this because I believe it’s important to train with a multi-planar approach to plyometric training. One shouldn’t only work on vertical jumping. Lateral, horizontal and multi-planar loading and repetitions are essential in basketball. However, to answer your question, 'What are my top three plyometric exercises for vertical jump training?' It's a tough question because I like so many. But, the easiest exercises I can advise that aren’t extremely intense are: Double-Leg Squats Jumps (with or without the resistance of a medicine ball or bungees), Single-Leg Medicine Ball Box Jumps (jumping off one leg and landing with that leg on an elevated box while holding a medicine ball as if it were a basketball you were about to lay up or dunk) and Medicine Ball Backboard/Rim Touches (repetitive jumping with the resistance of a medicine ball while keeping the ball above the head and touching the rim/backboard on each jump). Again, when doing these exercises, the resistance, reps and sets should be determined by a professional trainer. Good luck with your hops!"

Shapiro: "Thanks for the question Nick, and I commend you for wanting to put in the extra work to be a better player. This is a very tough question to answer because at 15, without knowing anything about you, it's unlikely you've had much agility or strength training. If this is the case, the word I want you to remember is CONSISTENCY. At your age, you can achieve great increases in agility and upper body strength with a periodized agility and strength program recommended by a certified trainer. To start on your own, I’d begin with doing agilities twice weekly and weight-training 2-to-3 days per week. I advise you have one of your high school basketball coaches or strength and conditioning coaches help you with this, and make sure to grab a teammate or two to get better with you! Best of luck in the upcoming basketball season, Nick."

Shapiro: "Hello Robert. It sounds like genetics definitely have something to do with your slow results, especially since you’ve been trying different training regimens over the years. However, there are three areas that people often overlook that effect results. First, NUTRITION – your energy levels can definitely be a source for not achieving your goals due to your body’s inability to recover and replenish appropriately, and/or not giving your body the right fuel in pre-workout or post-workout meals. I’ve seen nutrition changes completely improve one's results. Secondly, REST -- make sure you’re giving your body the proper rest between sets, specific muscle groups and training cycles. Overtraining is very common, but it can be easily avoided by maintaining the proper rest in your program. A third possible hole in your program could be the attention you’re giving your SECONDARY/STABLIZING MUSCLES. Especially when it comes to building your chest, upper back, shoulder and triceps strength/stability/range of motion can be limiting factors in your ability to gain results in your chest. Without knowing specifics of your situation, I hope this is helpful. Good luck Robert."

Shapiro: "Hello Meghan. I really wish I could help you design all your cardio and strength programs since you don’t have access to personal trainers. However, I advise you use the resources you do have -- other athletes who are active in the weight room, athletic coaches and your local library. There are numerous books you can find in the library or online -- human kinetics has many great resources in this field -- that can help you get started. To increase your strength, I recommend you begin with body-weight exercises. Get a feel for controlling your own body weight before moving on to free-weights. These exercises include push-ups, bench dips, body-weight lunges and step-ups, pull-ups/chin-ups/horizontal bar pulls and abdominal/core exercises. Your cardiovascular training depends on your current condition and what part of the season or offseason you’re in. Again, take the time to talk to coaches or find material online. I know many very qualified strength and conditioning coaches as well as basketball coaches that have written books and made videos to help young people like you. Good luck Meghan!"

Shapiro: "Thanks for your question and concern for our Kings players, Anne and Jack. I can assure you, the floor is in no way related to the injuries some of our players have had. Injuries are part of the sport. Brad and Ron’s injuries were the result of wear and tear that affects many NBA players. The amount of banging and hits the players take from one another on a nightly basis can cause an array of small and large injuries. Our training and strength and conditioning staff spend much of its day working with the players as well as keeping up with the science and training programs necessary to try and prevent the severity of these common basketball injuries. Thanks again for your concern, and feel confident that our players are playing on the absolute best basketball court at ARCO Arena!"

Shapiro: "Hello Path. Thanks for the question. Since it sounds like you just had the repair, you have a ways to go before getting back to normal strength and/or playing again. Much of this will depend on how long your body takes to heal from the repair and how aggressive and progressive you are with your rehabilitation. Many people return to playing again after ACL injuries. However, if and when you return depends on many variables -- the injury itself, your age, weight, conditioning, strength, rehabilitation protocol and your determination to being active again. I suggest you follow a strict rehabilitation and training protocol prescribed by a doctor, physical therapist or personal trainer. Good luck."

Shapiro: "Thanks for the question John. The entire team works on agility and plyometric exercises both during the season and in the offseason to improve and maintain their jumping ability. As for which player focuses more on his leaping ability, the answer is Ron Artest. Depending on the team's game and practice schedule, we'll find time to do some extra work that focuses on his jumping, reaction time and stamina. However, we have to be limited on the volume we do in-season due to the regular demands of practice, games and giving the body time to rest and recover. Reps and sets depend on the schedule and time of the season."

Shapiro: "Hello Derek. First of all, I tip my hat to you for your efforts in improving the health of overweight high school students. To be honest with you, I'm not fully up to date with all certifications. Without having a bachelor's degree in an exercise science or related field, you'll need to look into certs that do not require an undergraduate degree. There are so many out there, you might even be able to find some that are very specific to the population you're looking to train. I'd start by looking at ACE, IDEA and even try calling the NSCA (National Strength & Conditioning Association) or ACSM (American College of Sports Medicine) to see what certifications they recommend that you could qualify for and go through the proper education before taking an exam. Good luck!"

Shapiro: "Thanks for your question Carl. I have to say, I'm not aware of the claims that running is bad for your health. This could be true if a person isn't very healthy, has an injury of some sort or has a heart condition that running or cardiovascular exercise could cause a detriment to one's health. As far as preventing joint injuries, there are many things you can do, but most importantly getting your body ready for running is essential. If you haven't run in a long time, or at all, you'll be more susceptible to muscle and joint soreness. So, without getting into too much detail with things you can do to help prevent joint soreness, I advise you find a trainer (depending on your training/running goals) that will assist you with a progressive conditioning and running program suited for your needs. Good luck. As for the best conditioning of a Kings player and NBA player, it's a tough question. We're a very well conditioned team so it's a tough call, since you want me to select one, I would have to say Kevin Martin. For a center, Brad Miller is a lot more conditioned than people may even realize. It's also hard to say who is another team's most conditioned player because I don't see their daily training, but Rip Hamilton would have to be one of the players that comes to mind as one of the best conditioned players in the NBA. I say that because of the way he moves without the ball, is very active, gets up and down the floor and plays defense."

Shapiro: "Hi Charlie, thank you for your question. I understand that a personal trainer isn't for everyone. When working out on your own the first thing you want to do is set a goal for yourself. In your case, if you want to gain more strength, you'll want to lift more weights. If you are looking to lose weight, lean out or train for a type of run, you'll want to do more cardiovascular exercise. If you want to see great improvement/gains, I would recommend working out five days a week, doing 20-30 minutes of cardio and 20-30 minutes of weight training per day. However, if you want to just maintain good health, I would recommend you do cardio three times a week and strength training twice a week. All of this depends on your current activity level. For example, increasing your strength/conditioning program from one to two days a week will help you see gains. So determine your goal, stick to it and I'm sure you'll make great strides."

Shapiro: "J – Thanks for writing. Forty pounds in about 6 months is very attainable. First, you should look into finding a professional that can assist you with your goal and let that person know more about you. When putting a weight-loss program together, it’s important for your trainer to know more of your vitals: age, height, weight, percentage body fat, activity levels, diet habits, resting habits, health history, etc. Once these things are known, a trainer can put together a more thorough and specific program for you. In general terms for weight-loss goals, however, you should start with a short-term conditioning and eating goal that is reasonable. Once you succeed, you can proceed with more rigorous goals. For example, start with a goal of doing 20 minutes of continuous physical activity 2-3 days a week for two weeks. Once you’ve accomplished this, you and your trainer can proceed to your next specific goal. Your dietary goals will depend on how often you eat, the time of day you eat, what foods you eat and how much you eat at each serving. Good luck and I’m confident with finding the right assistance, you’ll be able to achieve your 180lb. goal by September. Your key word is going to be CONSISTENCY!"

Shapiro: "Desperate in Davis, I’m pretty sure I know who you are! So, I’m going to tell you like I told you in person – GO SEE A DOCTOR! I am not a physical therapist, nor a doctor. However, I can tell you that if lateral epicondylitis is what you have, you’re doing the correct thing by resting and icing. There are also different braces out there -- counterforce braces and wrist braces -- that can help rest the muscles and tendons that are possibly sources of your discomfort. If the pain persists after 4-6 weeks of rest and ice, again, I recommend you see a doctor so they can help you further. Best of luck Doctor, I mean, Desperate in Davis!"

Shapiro: "Jeff, That’s a great question and one I think many people are curious about. Before looking for the right trainer, you need to have an idea of what your goals are. Then, the three things I tell people to look for in a trainer are EDUCATION, CERTIFICATIONS and EXPERIENCE. I feel comfortable sending people to trainers that I know have a degree in one of the Exercise Sciences -- Biomechanics, Exercise Physiology, Human Movement, PT, Athletic Training, etc. -- because this tells me that they have taken in-depth classes of understanding the body and its physiology at a cellular level. Most trainers with four-year Exercise Science degrees also have had classes in nutrition. It is also important that trainers have certification(s). There are a lot of certs -- NSCA-CPT, NSCA-CSCS, ACSM, NASM, ACE, IDEA, USAW and more. Some are on-line certifications, some are mail-in, some require two-year and some require four-year degrees in the field of Exercise Science. If this is really important to you, don't be afraid to ask the trainer about their certification(s). The third important thing a trainer should have is experience. Try to match their experiences with your goals. If you’re someone that is trying to train for a competitive sport, you might want to go with a trainer that has more experience training athletes, rather than one that mostly trains weekend warriors. Good luck!"

Shapiro: "Thanks for your question regarding Beno, Erlinda. You’re right, Beno is a high-energy player and his statistics prove that he has played that way since coming to Sacramento. The way you see him approach and perform in games is how he is with me and his approach to his workouts. Beno is one of the most consistent players when it comes to working out, knowing what his body needs and the necessary work needed to reach the goals we have in place for him. We’ve already discussed his goals for this coming off-season and with his tremendous work ethic, I know he is dedicated to always improving his body and game."

Shapiro: "I haven’t heard D-Snappy before. [Laughs] I’ve been called D-Shap and D-Ship in the past, but not D-Snappy. Regarding your dining out question, one of my duties when the team travels is assisting with the menu for our flights because it's important to provide healthy options for the players when they eat on our frequent travels. Since it’s very difficult to please 15 individual players, we usually have two or three healthy options for entrees on the flight. I also try to cater the plane with restaurants that players generally like. Ordering healthy when dining out is usually a pretty difficult task. However, many times what can turn an entrée into a less than healthy option, or a more fatty meal, is how it’s prepared. You should order grilled and baked entrees, rather than fried, when possible. Also, what condiments you add to your meal makes a difference. Butter, cream cheese, sour cream and others' calories can add up quickly, so use them sparingly. When it comes to salad dressing, it’s important to watch out for cream-style dressings -- ranch, thousand island, etc. Safer options usually fall under the oil based options -- Italian, vinaigrettes, etc. When trying to make a salad a meal, as opposed to a side dish, the more colorful you make it the more nutritional value it will have. The best way to do this is by adding different fruits, vegetables and lean meats because they provide more vitamins, minerals and nutrient-dense calories, which are good for you. Hopefully this helps point you in the right direction."

Shapiro: "Hello John, Thanks for the question regarding abdominal exercises. First of all, crunches and leg raises are a good start. Some other abdominal exercises I recommend you look up on the Web or ask a personal trainer about are: V-Ups, Physioball or Floor Bridges, Side Bridge Dips, Medicine Ball Twists, Russian Twists, Bosu Ball Ab exercises or Physioball Crunches. Good luck!"

Shapiro: "Thank you for the great question Christian. This is the most frequently asked question I receive when it comes to working out. Squats, lunges and calf raises are all good strengthening exercises for your quads, glutes, hamstrings, lower back and calves. These muscles are all very important in the jumping movement. The next part of the equation for increasing your vertical is converting strength into power and becoming more explosive. Along with a good strengthening program, you should also maintain a plyometric program. A plyometric program trains the body to become more dynamically stable and efficient in various explosive movements, including jumping. If you’re really serious about increasing your vertical jump, I would recommend researching plyometric-jumping exercises while continuing your strengthening program. You may also consider seeking a personal trainer or specialist that can assist you. As with all exercises, it is imperative to keep injury prevention in mind. Plyometrics can be very difficult and demanding on the body, especially if you haven’t been exposed to it before. Next time I hear from you, I hope to read that you dunked on someone!"

Shapiro: "Hello Ann, First of all, I wish you the best of luck training for the Boston Marathon. While I am not in a position to discuss your injury, I can tell you that if you do have a nagging hamstring injury, it’s going to be very difficult to be pain-free and heal while you’re training for such an intense run. As you probably know, you use your hamstrings in every step you take and the pressure put on them is magnified when you run, especially in a marathon. So unfortunately it is unlikely you will be able to rid yourself of the pain, until it’s healed and well-rested which, in your case, means after the marathon. Since it could be a number of different injuries or sources of pain -- running form, strained hamstring or glute/muscle, muscle tightness or imbalances, over-compensating or something else -- I recommend you see a professional that can assess your injury and provide you with a plan for recovery."

Shapiro: "Thanks for the email Matthew. I strongly believe more high schools should have a strength and conditioning coach on staff or have at least one athletic coach who is well-versed in the field to provide athletes with functionally-sound, prioritized and progressive workout programs while keeping injury prevention as a priority too. There are different ways of getting certified and educated in the field. There are 2-year and 4-year degrees in the field of Exercise Sciences that provide great tools and knowledge that help prepare you for certain certifications. Depending on your schedule, there are a number of formats possible for taking those classes online or in the classroom. The first thing I recommend to anyone training young athletes is that they have knowledge of general anatomy and physiology. It’s also important to have exercise physiology, biomechanics and nutrition along with program design courses and experience under your belt. It's all important since you’ll be the one athletes will look to for education and help. I think the first step toward becoming a high school strength and conditioning coach is obtaining a knowledge and understanding of the human body and how it functions at rest. Once you learn that, you'll be able to better grasp how the body responds when put under physiological stress as well as how the body recovers from it. I’m excited that you are pursuing this field. The more exposed a student-athlete is to proper training programs and exercises at the high school level, the more advanced and prepared they will be for college and professional levels."

Shapiro: "Thank you for the email Dana and congratulations on the birth of your fourth child. There are a few things to consider before deciding what type of program is right for you -- your fitness level before you began child rearing, how much you exercised while pregnant and what your fitness level has been like since you last gave birth. Once these issues are taken into consideration, we can form a plan that fits you. Since we don't know any of this information, I will assume your fitness level is at a beginner level and we'll consider your situation like those who are beginning a workout program for the first time. When trying to lose fat, whether it was gained through pregnancy or anything else, cardiovascular exercise in conjunction with a weight resistance circuit program will expend calories and help you lose fat. With that said, I recommend you see a professional or personal trainer that can help you modify a routine specific to your desired goals."