Man Behind the Muscle

[chucloud (楚雲)]

http://www.nba.com/cavaliers/features/kellers_muscle_081205.html

Man Behind the Muscle

肌肉後面的男人

If a team wants its identity to be defense – as the Cavaliers certainly do –
 there’s a level of physicality that will be required over 82 games, plus
playoffs. And the Wine and Gold easily has its share of rugged, physical
players. From Big Ben Wallace to LeBron James, the Cavaliers are definitely a
club that can muscle its opponents. The man behind the Cavaliers’ muscle is
Strength and Conditioning Coach, Stan Kellers.

如果一支球隊想要有堅強的防守--就像騎士現在--他們的體能就要足以應付82場的季賽加
季後賽. 騎士目前的球員就有這能力. 從Ben Wallace到LeBron James, 騎士能夠對付聯
盟中任何對手. 而身處騎士球員一身肌肉後面的就是體能教練, Stan Kellers.

He’s been with the Cavaliers full-time since 1996, but was originally with
the team in 1991-92, when he was a part-time consultant through the Cleveland
Clinic. Aside from working at the Clinic – where he resided for 15 years
before joining the Cavs – Kellers was also strength and conditioning coach
of the Cleveland Indians for two years.

他從1996年起就擔任騎士隊中的全職工作, 不過最早與騎士的關係建立在1991-92年, 當
時他是Cleveland Clinic (克利夫蘭醫院, 全美五大醫院之一, 心血管領域全美第一, 偷
偷打一下廣告XD, 台灣媒體常翻成克利夫蘭診所, 聽起來超囧) 的兼職顧問. 他加入騎士
隊之前在Cleveland Clinic工作了15年. 他也擔任過兩年Cleveland Indians(MLB)的體能
教練.

The Cleveland State graduate and father of two now focuses solely on the
Cavaliers and is one of the reasons the Wine and Gold are one of the league’
s toughest and most durable squads.

他畢業於Cleveland State University(克利夫蘭州大), 現在是兩個孩子的爸, 現在專心
一志的為騎士隊工作. 他是騎士之所以能成為聯盟最強悍球隊之一的因素之一.

Kellers has seen coaches and players come and go, although he has forged a
special relationship with Zydrunas Ilgauskas – to the point of being of one
of the groomsmen in his wedding. (Along with international hoops star and
former Pacer, Sarunas Jasikevicius.)

Kellers看著騎士隊的教練球員來來去去, 但他與Zydrunas Ilgauskas有深厚的交情. 他
在大Z的婚禮中擔任男儐相之一(另一位男儐相是前溜馬國際球員Sarunas Jasikevicius.)

Around the practice facility and on the road with the team, Stan can break
chops with the best of ‘em. And can also push the iron around pretty well,
himself. While he was doing the interview, Ilgauskas teased his buddy about
benching 315 pounds. (“It’s not my best, but not bad for an old guy,”
 quipped Kellers.)

Stan的體能與騎士球員相比也不惶多讓. 當他在受訪時, 大Z開玩笑地要他舉起315磅. ("
這不是我的最好成績, 不過對一個老傢伙來說還不賴," Kellers回應.)

Cavs.com was curious about the man who keeps the Cavaliers conditioned, so
this week we sat down with Stan Kellers after practice at the Cleveland
Clinic Courts …

以下是這次Cavs.com的訪問內容

---------------------------------------------------------------------------

Let’s get this question out of the way first: Who’s the strongest guy on
the team?Stan Kellers: Ben Wallace. In terms of lifting weights, Ben is No.
1.

Q: 誰是隊上最強壯的傢伙?
A: Ben Wallace. 在抓舉項目上, Ben是No.1.

Is he the strongest player you’ve ever had?
Kellers: If you look at all the different lifts, yes. I’ve had guys who
could squat more or might’ve benched more – (Vitaly) Potapenko comes to
mind – but if you talk about all the different lifts, comparing Ben to
anybody, he’s the strongest player I’ve had.

Q: 他是你訓練過最強壯的球員嗎?
A: 綜合來說, 是的. 有些傢伙(例如Potapenko, 這傢伙是誰? )在單一項目或許勝過他,
不過整體來說, 他是我帶過最強壯的.

Are you ever concerned that Ben is spending too much time working out?
Kellers: I imagine that happened earlier in his career, but Ben’s been
around the league, and he knows the right dose that’s going to help him and
not tire him out for the next practice or the next game. So he’s pretty good
about that.

Q: 你曾否擔心過Ben做太多體能訓練?
A: 我猜在他生涯早期曾經如此, 不過他現在經驗豐富, 知道怎樣的訓練是恰到好處而不
會使他過於疲累. 他相當專業.

Is there ever a time where you have to throttle guys down a little in the
weight room?
Kellers: Yes, you do. You don’t want to squelch their enthusiasm, but at the
same time, as a professional, you have an obligation to the athlete that you’
ve done enough on the rehab end. You run across that many times.

Q: 你是否曾經需要把某人趕出重訓室, 以免他超過負荷?
A: 是的. 你不希望降低他們的熱情, 但你必須制止他們. 這種事發生過許多次.

On the other side of the coin, are there players that really need to be
cajoled into the weight room?
Kellers: There are certain guys where the toughest thing you have to do is
turn the light on in the weight room. And there’s other guys that you need
to convince that they need to do this. And it’s an educational process, it
really is. You’re educating the athlete as to why you need to do this. You
don’t just stand there and say, ‘You need to do A, B, and C.’ You tell
them, ‘Here’s the reason and rationale as to why we’re doing this.’

That’s why when you get a young guy like J.J. or Darnell, it’s critical to
get with them early, so that they understand the role of this place. And then
when you have veteran leadership like Z, LeBron and Ben – who live in the
weight room – that makes my job a lot easier.

Q: 反之, 是否有些球員必須逼著他們進重訓室?
A: 對訓練某些球員來說, 幫他打開重訓室的燈是最困難的部分. 但也有些球員你必須說
服他重訓是必要的. 這是一種教育, 你教他們知道為何運動員需要做這些. 你不是僅僅站
在那邊說" 嘿, 你要做A 做B 做C." 你告訴他們, "這是我們為何要做的理由."
   這就是為什麼當你訓練像JJ或Jackson這樣的年輕小伙子, 要及早教懂他們這個道理.
而當球隊裡有像大Z, LeBron和Ben, 這些以重訓室為家的人, 教育小伙子的工作要輕鬆許
多.

What are some other methods?
Kellers: Well, one of the oldest tricks in the book is to create a
competitive atmosphere. Because the one common denominator among all the
players that I’ve ever had is that they’re competitors. And if you can
somehow instill that into a “working out” format, that’s going to spur
motivation – who can do the most push-ups, who’s got the lowest body fat.


When we do our conditioning tests in the fall before Training Camp, we post
the best times. And it catches some eyes. That stuff works.

Q: 還有些什麼其他訓練技巧?
A: 其中一個寫在書裡的古老技巧就是創造競爭環境. 讓他們覺得彼此是競爭者, 最好是
有一些明確的競爭項目, 會更事半功倍, 例如某某能做最多伏地挺身, 某某的體脂肪最低
等等.
   在球季前的訓練營體能測驗中, 我們會公佈最好的成績, 這會激勵某些球員, 蠻有效
的.

Do you try to make it as much fun as possible once you get guys in there?
Kellers: Every strength coach is going to have a different philosophy. Years
ago, the guy that mentored me said the key is to be yourself. If you try to
come out of character, the players are going to know that. And you know me: I
can be witty if I need to, I can be angry if I need to.

The players just want you to be yourself; to be honest with them. It should
be hard-working and productive, but there should be a certain element of – I
don’t know if the word is “fun” – but something that will make the guys
want to be in there.

Q: 你會嘗試讓訓練變的有趣一點嗎?
A: 每個體能教練都有他的一套訓練哲學. 幾年前, 我的老師告訴我, 做我自己. 你知道
我的, 該風趣的時候我會風趣, 該凶狠的時候我也會凶狠. (感覺是個嚴厲的教練XD)
   球員也希望你做你自己; 誠實的對待他們. 訓練本身是件辛苦的工作, 但其中也有那
麼一點--我不知道是否算是 "有趣" -- 但是有那麼些因素會讓他們想要待在重訓室.

In terms of LeBron – who looks even bigger this year – it’s often been
said that he won “the genetic lottery.” How much of that is true and how
much of it is how hard he works in the weight room?
Kellers: I’ve been fortunate enough to see (LeBron) through the time since we
’ve drafted him, and yeah, it’s true, he won the genetic lottery. But he
has worked his tail off on top of that.

And even when LeBron came to us as a rookie, he had been exposed to strength
and conditioning and some really good principles in high school under Eric
Lichter – who’s now the strength coach for Ohio State football. So LeBron
had a good base to work from, as far as being instructed the right way.

And he’s just so smart. He realizes there’s certain types of training that’
ll help with recovery, which is critical for him. There are certain things
that will help with injury prevention. And he’s a big advocate of
flexibility work. So he does all the right things for his needs. He’s not
going to train how Delonte will train.

If LeBron wanted to be the strongest guy in the league – as far as lifting
weights – he probably could. But he doesn’t need that.

Q: 說說LeBron, 他今年看起來更大隻了, 人們常說他是 "贏了基因樂透." 有多少成分是
天生的, 又有多少成分是後天的努力?
A: 我有幸能看著LeBron從選秀發展到今天, 是的, 他是贏了基因樂透, 但是他也很努力
地磨練自己. 當他以菜鳥身分加入時, 他就已經在高中的Eric Lichter (OSU的football
體能教練) 手下受過良好的體能訓練了. 所以他有良好的基礎. 而他本身也相當聰明, 他
知道哪些訓練對他很重要, 哪些訓練能幫助他避免受傷, 他也做了不少伸展運動增加柔軟
度. 他做了所有他該做的訓練, 他不會做一份如同Delonte West的訓練菜單. 如果他想要
成為聯盟中最強壯的球員, 他能夠做到. 但是他不需要如此.

Over an 82-game schedule, is the recovery aspect one of the more vital
components of your job?
Kellers: The one thing that we’ve seen in the 12 years since I’ve been
doing this full-time is a far greater understanding of recovery from a
nutritional standpoint – as far as post-workout drinks and the role food
plays, in terms of replenishing your carbs and proteins in the right ratio
within an hour of working out or playing a game.

We’re big proponents of massage, which is a recovery tool. We use the cold
plunges, post-practice flexibility, aqua massage; we use foam rollers, which
help break up scar tissue and muscle damage. We use a number of things aimed
at recovery.

Q: 一季82場比賽, 恢復球員體力是否是你最重要的工作?
A: 在我擔任全職工作的這12年以來, 關於營養對於體力恢復的了解有顯著的進步. 賽後
的飲食, 尤其是在賽後一小時內碳水化合物與蛋白質的攝取比例是相當重要的. 我們是按
摩法的支持者, 按摩是很有效的恢復方法. 我們使用冰敷, 收操, 還有水按摩. 我們使用
海綿滾筒, 軟化受傷的組織與肌肉. 我們用許多工具來幫助體力恢復.

Do you individually tailor certain workouts for certain players?
Kellers: The one luxury in the NBA is that you only have 14 or 15 guys. So
you can individualize. In the NFL, when you’re bringing 50 of them through, I
’m sure it’s done, but it’s tougher. We can be very individualized in our
programs.

And basically, you look at three things: One is athletic needs – Andy’s
needs are different than Delonte’s and LeBron’s. Second is injury history.
And the third is high injury risks – we target the ankle, the knee and the
back: places where problems are most likely to show up.

Those three variables really impact the program. There’s a lot of
similarity, a lot of common ground between everyone’s programs. But there’s
also some individual tailoring, as well.

Q: 你會為球員量身訂做訓練菜單嗎?
A: 在NBA的一個好處就是你只需要照顧14, 15名球員. 所以你能為他們量身訂做. 在
NFL, 一隊超過50人, 還是會, 不過困難的多. 我們非常仔細的為每個球員量身訂做一套
菜單. 基本上要注意的有三件事: 第一是球員需求, Varejao需要的和Delonte West還有
LeBron James都不同. 第二是傷病史. 第三是受傷機會, 我們特別針對腳踝, 膝蓋還有背
部, 三個最容易受傷的地方. 這三件事很重要, 球員的訓練菜單有很大一部分相同, 但也
有很多為個人訂做的部分.

How big of a difference has the new weight room at the Cleveland Clinic
Courts made?Kellers: A huge difference. I’m a functional-based guy, in that
you’re not going to see a lot of machines in the weight room at CCC. It’s
wide open. And it provides us space – the ability to accommodate as many
athletes at one time as possible. Its location is perfect – right off the
practice court. Just the pure aesthetics of the room – with the big, open
windows – makes it a pleasing place to be. All of that plays a role in it
being immensely effective.

The room itself is a tool as far as the strength and conditioning program –
 just like this whole building is. People want to be here. And that was the
objective, I’m sure, when Dan Gilbert sat down with Danny and Lance and
Chris Grant and everyone else involved – to build a “basketball mecca.”
 And damned if they didn’t do it.

Q: Cleveland Clinic Courts(騎士的新訓練館)和舊的有何不同?
A: 有很大的不同. 我是個重視功能性的傢伙, 那裡不是塞滿了訓練機器, 非常寬敞, 足
以一次塞下我們所有人同時進行訓練. 那個地點非常完美, 就在練習場旁邊. 一間只有運
動員的房間, 有著明亮開放的窗戶, 使它成為一個令人愉快的地方. 這些都能使訓練更有
效. 訓練室的設計就是為了體能訓練, 這整間建築都是. 人們會願意待在這裡, 這就是當
初的目標. 我確信這就是老闆 Dan Gilbert和球隊其他人當初的目的, 建立一個 "籃球聖
地".

What’s the main thing you try to stress as strength and conditioning coach?
Kellers: There’s so many things in this league that are beyond your control
– travel, a tough schedule, things like that. But being in good shape is
something that you can control. It’s a controllable variable. That’s one
philosophy I take with the young guys right out of the gate. It’s
inexcusable not to be in great shape.

Q: 身為體能教練, 你最強調的是什麼?
A: 有許多事情你無法掌握. 但是保持體能是你能掌握的. 這是一個可控制的因素. 這也
是我教導年輕小伙子的一件事, 體能走樣是不可寬恕的罪過.

--
※ 發信站: 批踢踢實業坊(ptt.cc) 
◆ From: 76.190.208.104
推 dignity2120:推啊！原來騎士有個這麼棒的體能教練呀！
推 jinpenchi:推!
推 libra13:推 好讚阿！另外對於大Z以重訓室為家感到驚訝！
推 dcheng202:推~但是倒數第二段 我把功能性看成性功能..我西斯了..
推 jinpenchi:大Z也有進步,下盤跟上季比起來穩了很多,也且也比較少卡
→ jinpenchi:位犯規,單擋犯規才對,攻擊效率又提高不少,也不是不擅長
→ jinpenchi:打禁區和低位,低級失誤少很多,
推 VNistelrooy:同樣是CSU校友推一個 :-)
推 Wayne5:以重訓室為家的大Z................
推 BACKYARD:推~~
推 MoonKx:辛苦翻譯推 體能教練總是給人逼角親切的感覺阿
推 VNistelrooy:大V的訓練菜單不知道有沒有倒地受身這一項 XD
推 Geel:推"體能走樣是不可寬恕的罪過"