Expert: Bob Anagnostou - 8/30/2007

Question
QUESTION: hi can weight training stunt my growth as obviously because i am a basketball player i want to grow taller than i am now (6-2) plus do you know if creatine, maximuscle etc can have negative effects and are they safe for me to use i am fifteen

ANSWER: Dear friend,

Weight training is not going to stunt your growth. This is a myth. Now you should now that Creatine and proteins do harm your liver if you consume much. It's not that important to get creatine from this age. If i were your coach i wouldn't give you, but focus on techniqal skills, not power. You have a lot of time to gain power.

Sincerely Yours,
Coach B.Anagnostou
Olympiacos Coaching staff
(Euroleague, HEBA)

---------- FOLLOW-UP ----------

QUESTION: thanks but my coach is expecting me to do 50 sit-ups 100 push-ups and 25 legraises everyday as well as 10 miles running a week i can do the sit ups and running but i can only do 30 good push-ups and 15 leg raises surely i shouldnt be doing this everyday i thought you needed rest in between workouts is my coach asking too much of me
ANSWER: Dear friend,

I think that 100 push-ups for a 15 year old is an outrageous demand. You can strive for the 25 leg raises but 100 push ups is much too much. I'll set the goal for you. Your goal for the next 20 days is to reach 40 good push ups and 20 leg raises. Be sure to eat well(carbos and protein) and drink a lot of water after workout to limit the catabolic state of the muscles and reach anabolic as soon as possible. If you overtrain your muscles and don't let them rest and rebuilt, you just make backward steps in your training.

Sincerely Yours,
Coach B.Anagnostou
Olympiacos Coaching staff
(Euroleague, HEBA)

---------- FOLLOW-UP ----------

QUESTION: how long should i rest for and my coach has asked me for a table saying i have completed his exercises do you think i should just lie to him or right how many i have really done plus what exercises can i do to increase the strenth and size of my tricep

Answer
Dear friend,

First of all, never lie to your coach. Explain him it's impossible for you to complete the reps requested at this time. The resting period should vary from 24 to 48 hours depending on how vigorous the workout was.

These are the exercises basketball players use to strengthen the triceps(required for long range shooting)
1)Dumbbell Kickback
Kneel over bench with arm supporting body. Grasp dumbbell. Position upper arm parallel to floor. Extend arm until it is straight. Return and repeat. Continue with opposite arm. Body and arm need to be positioned horizontal.

2)Dumbbell Triceps Extension
Position one dumbbell overhead with both hands under inner plate (heart shaped grip). Position one dumbbell overhead with both hands under inner plate (heart shaped grip). Position wrists closer together to keep elbows from pointing out too much. Let the dumbbell pull the arm back to maintain full shoulder flexion. Consider using seat with back support. Position body more upright if shoulder flexion flexibility is adequate.

3)Weighted Bench Dip
Place weight on lap. Place hands on the edge of a bench, feet on adjacent bench. Lower body until full stretch or rear end touches floor. Raise body and repeat.

Sincerely Yours,
Coach B.Anagnostou
Olympiacos Coaching staff
(Euroleague, HEBA)