After 34 year old basketball star Ray Allen had surgery on both of his ankles his trainers had to come up with a workout plan that would benefit his joints. His new diet and workout routine have changed his life and made him at least as good a player as he was when he won his first championship in 2008.
Ray particularly focuses on his glutes and jumping using resistance bands to preform squats and lunges. His workouts are designed to help him build up his core strength by training as if he were on the court. Every move he makes while working out is training in positions that would occur on the court, simulating game movements.
He’ll train in shoes one day and bare feet the next to change the stimulus,” says Ray’s trainer.
Ray also works on his balance by standing on one foot while his trainer throws him a ball at different height levels. He even uses P90X occasionally.
As for Ray’s game day diet and routine, it is as follows:
8:00am- breakfast consisting of blueberry pancakes
10:00am- morning shooting practice at the Waltham training facility
noon- lunch of lean turkey sandwich on whole wheat bread
1:30pm- a nap that lasts two hours
3:30pm- his favorite meal is baked chicken, rice, and broccoli
4:00pm- more shooting practice at the TD Banknorth Garden
5:00pm- stretching exercises for one hour that particularly focus on the hamstrings followed by a couple PB&J sandwiches and water
7:00pm- game time
10:00pm- a nice 15 minute foot soak in a tub of ice