Oh, eight weeks.

哦，八個星期。

We dug him.

我們把他挖出來了

Maybe.

也許吧

Yeah, What's up, guys?

是啊，怎麼了，夥計們？

I'm cute.

我很可愛。

And for my entire life, I always wondered what it would be like to fly through them like Michael Jordan.

在我的一生中，我一直在想，如果能像邁克爾-喬丹那樣飛過它們，會是什麼樣子。

NBA dunk contest, tongue out and everything.

NBA扣籃大賽，舌戰群儒，無所不用其極。

I come from a basketball family, so Duncan runs in my blood, but since I'm only 58 has been a little more difficult for me.

我來自籃球世家，所以鄧肯流淌在我的血液裡，但由於我只有58歲，對我來說已經有點困難。

So for the last eight weeks, I've been learning to dunk with NBA specialist trainer Paul Favorites, and tomorrow is our final assessment to see how much higher I'm jumping now first when we first started.

所以在過去的八週裡，我一直在跟NBA專家訓練師保羅-收藏夾學習扣籃，明天是我們的最後評估，看看我們剛開始的時候，我現在先跳多高。

But before we get to that, I want to show you guys everything we've been through for the past two months to get me to where I am today.

但在說這個之前，我想讓你們看看過去兩個月我們所經歷的一切，讓我走到今天的位置。

I'm Coach Paul favorites, and I'm an MBA performance specialist.

我是保羅教練的最愛，我是MBA業績專家。

When MBA players want to jump higher, run faster, get more explosive and prevent injuries, they come to my gym.

當MBA球員想跳得更高、跑得更快、爆發力更強、防止受傷時，他們就會來我的健身房。

We work with athletes of all ages for youth athletes, college predraft and all the way up to your favorite NBA superstars.

我們與所有年齡段的運動員合作，包括青少年運動員、大學預選賽以及一直到您最喜愛的NBA巨星。

Today we're taking Quinton through our initial assessment, so Step One is a functional movement screen.

今天我們要帶昆頓進行初步評估，所以第一步是功能運動篩查。

I gotta make sure that Clinton is moving the right way.

我得確保克林頓走的是正確的路。

I gotta find out of he has any mobility or stability limitations that we need to focus on during the program.

我得查出他是否有任何行動或穩定性的限制，我們需要在項目中重點關注。

From there, we're gonna go into our force plate assessments.

從那裡，我們要進入我們的力板評估。

So I have our athletes jump on force plates.

所以我讓我們的運動員跳上力板。

That tells us everything about how they interact with the floor, how they actually produce forced into the floor.

這告訴了我們關於它們如何與地板互動的一切，它們實際上是如何產生被迫進入地板的。

So we want to get your landing a little bit softer.

所以，我們要讓你的落地變得更柔和一些。

So when you land your landing stiff knees, you wanna be able to break from the knees a little bit, so you land a little lower in your squad, so we'll see if he's loading up the right way.

所以當你的落地硬膝時，你要能從膝蓋處突破一點，所以你的落地隊形要低一點，所以我們要看看他的裝填方式是否正確。

If he's transitioning out of the bottom of the jump the right way, how well, he holds forced.

如果他跳底的過渡方式正確的話，多好，他持有逼。

So how well, he can produce force over a long period of time.

所以多好，他能在很長一段時間內產生力。

We're gonna be able to find out how much total force he produces compared to his own body weight.

我們就能知道他產生的總力和他自己的體重相比有多大。

And then that's gonna help me sort of tailor the program to figure out what we need more of and what we need less of.

然後，這將幫助我 排序定製的計劃，以找出 我們需要更多的和什麼 我們需要少。

Bone 27.6 MBA average would be like 32.

骨子裡27.6的MBA平均會像32。

Now, the last thing that we do on our initial assessment is a vertical jump mechanics assessment.

現在，我們初步評估的最後一件事是垂直跳躍力學評估。

So I'm gonna have him jump from a 15 ft approach and touches high as he possibly can, and I'm gonna see how he's utilizing his positions.

所以我要讓他從15英尺高的地方跳下來 儘可能的跳得高一些 我要看看他是如何利用他的位置的。

You could have all the strength, all the power in the world.

你可以擁有世界上所有的力量，所有的權力。

But if you have bad jump mechanics, you're not gonna end up jumping very high.

但如果你的跳躍技巧不好，你最終也不會跳得很高。

E s.

E s.

So it's really tough to say exactly how much somebody can improve their vertical jump because it depends on their age and their training experience.

所以說一個人的垂直跳躍到底能提高多少真的很難說，因為這取決於他們的年齡和訓練經驗。

Um, typically, if we gain an inch a month, that's really solid.

嗯，通常情況下，如果我們獲得一英寸一個月， 這是非常堅實的。

So he's with me for two months.

所以他和我在一起兩個月了。

I would like to see him gain at least two inches, but a lot of our clients gain much more than that.

我希望看到他至少增高兩英寸，但我們很多客戶增高的幅度遠不止於此。

He mentioned that it's one of his lifelong goals to throw down to dunk, so we probably need closer to 6 to 8 inches to be able to do that.

他提到，這是他一生的目標之一，他要投下去扣籃，所以我們可能需要接近6到8英寸才行。

So for the next eight weeks, we're gonna break this into two phases.

所以在接下來的八週裡，我們要把這個抽成兩個階段。

Phase one is gonna be relative strength phase, so we're trying to decrease Clinton's body fat and get his strength up so that we produce mawr relative force.

第一階段是相對力量階段 所以我們要減少克林頓的體脂，提高他的力量 這樣才能產生更大的相對力量。

We're gonna also try to improve his jump mechanics.

我們也要努力提高他的跳躍技巧。

Yes, sir.

是的，先生。

I'm dying this time.

這次我死定了。

Three.

三號

Yeah, it's a lot more difficult.

是的，這是一個更困難的。

I thought it was gonna be so.

我以為會是這樣的。

Today we're at the halfway mark on our journey.

今天我們的旅程已經過半。

Quentin's been looking really good.

昆汀看起來真的很不錯。

So for the first phase, the main goal was building relative strength.

所以第一階段，主要目標是建立相對的實力。

So keeping his body weight the same or even losing a little bit of fat while building some muscle and getting stronger.

所以保持他的體重不變，甚至減掉一點脂肪，同時增加一些肌肉，變得更強壯。

So we wanted his core strength to improve.

所以我們想讓他的核心力量得到提高。

We wanted his unilateral strength to improve.

我們希望他的單方實力能夠提高。

So that's his single leg strength.

所以這就是他的單腿力量。

Very, very important for jumping in for overall health and keeping his knees nice and healthy throughout this process.

非常，非常重要的是，在整個過程中，跳進整體健康，保持他的膝蓋很好，很健康。

So in that phase one, we really like to build the base, get his feet strong, get his ankle strong, improve his squat to body weight ratio, and Quinn did a great job.

所以在這第一階段，我們真的很喜歡打基礎，讓他的腳強壯起來，讓他的腳踝強壯起來，提高他的下蹲和體重比，奎因做得很好。

He really transformed his strength, his weight room numbers air up, and now he's ready to actually transition a little bit more into phase two.

他真的轉變了自己的實力，他的體重房數據氣勢如虹，現在他已經準備好了，其實再過渡一下進入第二階段。

You know, I'm in recovery chair raises all types of messed up right now.

你知道，我在恢復椅上提出各種類型的亂七八糟的現在。

So the biggest obstacle that we ran into so far was even after Day one assessment.

所以，到目前為止，我們遇到的最大障礙甚至是在第一天評估之後。

His knees were pretty sore, and that is pretty common with vertical jump training.

他的膝蓋相當痠痛，這在垂直跳躍訓練中是很常見的。

We completely removed all jumping from his program.

我們完全刪除了他程序中的所有跳躍。

And we just focus on lower body strength because we just wanna build up the quads, hamstrings and glutes.

我們只專注於下半身的力量，因為我們只想鍛鍊股四頭肌、腿肌和臀部。

Now we're able to actually do plyometrics without hurting his knees.

現在我們能夠在不傷害他的膝蓋的情況下，真正的做肌力訓練。

So that's a big win for Clinton.

所以這是克林頓的一大勝利。

Yo, you.

我，你。

They said Jim were officially closed in L.

他們說吉姆在L市正式關閉。

A.

A.

Down.

下來。

I'm gonna have to put you on the Berko body weight.

我得讓你用Berko的體重。

You have to do it from home.

你必須在家裡做。

Yeah, it is about to change the game.

是的，它即將改變遊戲。

Second biggest obstacle that we ran into his coronavirus shut down the gyms about halfway through phase one.

第二大障礙，我們遇到了他的冠狀病毒關閉了健身房大約一半的階段。

We had to switch him from vert code elite, which is designed to actually utilize waits to Berko body weight.

我們不得不把他從旨在實際利用等待的vert code elite換成Berko體重。

So he had to do all the workouts from home and, you know, really utilize his own body weight to get stronger.

所以，他不得不做所有的訓練 從家裡，你知道，真正利用 他自己的體重變得更強。

And he's done a really good job with that.

而他在這方面做得非常好。

But that's definitely an obstacle that we ran into.

但這絕對是我們遇到的一個障礙。

But he's definitely pushing through.

但他肯定是推過的。

Alright, so we just switch it over.

好吧，所以我們只是把它切換過來。

Thio having do everything at home in a it's definitely difficult.

Thio在家裡做所有的事情，絕對是困難的。

It's a little different from working out with Paul having all the gym equipment.

這和保羅擁有所有健身器材的情況下鍛鍊有點不同。

I'm still gonna work out there.

我還是會在那裡工作。

I'm still tired, but I just got a little difficult happens, my dear, pushing you part of the ballgame.

我還是很累，但我只是得到了一個小困難的發生，我親愛的，推你球賽的一部分。

So today we're gonna do a reassessment.

所以今天我們要做一個重新評估。

Day one.

第一天。

We did force plate testing.

我們做了力板測試。

We're seeing how Quentin is producing.

我們看到昆汀是如何生產的。

Forced into the floor on the jump.

起跳時被逼到了地上。

That's a good jump.

這是一個很好的跳躍。

Who?

誰？

What's your highest jump ever?

你跳得最高的一次是什麼？

3.2 a Z.

3.2 a Z。

Three times your body weight in force.

三倍於體重的力量。

You start at 2.5.

你從2.5開始。

Your typical athletic NBA player is gonna hit three.

你的典型運動型NBA球員會命中三分。

You're hitting three and also on the landing.

你打了三個，也在落地。

A big goal of ours was to actually reduce force on landing because I think that was causing some problems in his knees.

我們的一個重要目標是減少著陸時的力道，因為我認為這對他的膝蓋造成了一些問題。

It was like eight times his body weight and force every time he was landing peak landing force 4.35 times your body weight.

這就像八倍於他的體重和力氣，每次他落地時的峰值落地力是你體重的4.35倍。

When we start, you were eight times your body weight.

我們開始的時候，你的體重是你的八倍。

We're then gonna go over to a one step jump.

然後我們要過去一步跳。

32 32 inches.

32 32英寸

Up from 27.

從27日開始增加。

It was the whole five inches in four weeks.

四周內整整五寸。

And then we're gonna do his full approached jump from a 15 ft buildup.

然後我們要讓他從15英尺高的地方全速起跳。

Last time it was 30 inches.

上次是30英寸。

I would love to see a 33 or 34 today.

我很想看到今天的33或34。

We'll see where he's at.

我們會看到他在哪裡。

Okay, You're up there.

好吧，你在上面。

Let's make sure this tip hold up.

讓我們確保這個小費能堅持下去。

Let above the rim, you throw it down the back rim.

讓上面的邊緣，你把它扔到後面的邊緣。

I think the dunks gonna go down, but to make sure, let's put another two or three inches on You okay?

我認為扣籃會下降， 但為了確保， 讓我們把另外兩三個英寸的你，好嗎？

Eso for phase two.

第二階段的Eso。

We're trying to get him or elastic.

我們正試圖讓他或彈性。

So now he has a good base of strength.

所以現在他的實力基礎不錯。

Now we want to get those tendons really acting like rubber bands like a spring so we can store elastic energy that all comes down to properly progress.

現在我們要讓這些肌腱真正像橡皮筋一樣，像彈簧一樣，這樣我們就可以儲存彈性能量，所有下來就可以適當進步。

Playa metrics.

度量灘 。

So, jump training.

所以，跳躍式訓練。

We're going to do a little bit more sprint training as well.

我們也要多做一些衝刺訓練。

Really.

真的嗎？

Everything that's all higher velocity moving, fast moving explosive.

一切的一切，都是更高速度的移動，快速移動的爆發力。

That's what's gonna take him to that next level and hopefully get him his first gone.

這樣才能讓他更上一層樓，希望能讓他第一次走人。

It ain't easy, E.

這並不容易，E。

That's a fact.

這是事實。

All right, we made it to week eight.

好了，我們到了第八週。

Today is the moment of truth.

今天是關鍵時刻。

We're gonna get you warmed up.

我們會讓你熱身。

I'm gonna take him through that initial assessment.

我要帶他進行初步評估。

We did force plate test.

我們做了力板測試。

We're gonna get his max approach vertical.

我們會讓他的最大方法垂直。

It's a six inch improvement just on your standing vertical jump.

光是立定跳遠就有六寸的進步。

And then the real moment of truth, we're gonna see if he can actually get the dunk on 10 ft.

然後真正的時刻，我們要看看他是否真的能在10英尺處扣籃。

I feel like physically, Q is exactly where we want him to be.

我覺得從體能上來說，Q正是我們希望他在的地方。

He actually surpassed the amount of power that I thought he would have right now.

他現在的實力居然超過了我的想象。

Now it's a matter of getting the past down and getting his timing right.

現在就是把過去的事情放下，把他的時機把握好。

And the approach angle and everything has to be perfect, because at the end of the day, dunking isn't just athleticism.

而且接近的角度和一切都要完美，因為歸根結底，扣籃不僅僅是運動能力。

It's also a skill.

這也是一種技能。

And so right now, Q.

所以現在，Q。

And I are really just trying to connect so that I can throw that passed at the right time.

而我真的只是想連接起來，這樣我就可以在合適的時間拋出那個傳球。

And he can get up and do his thing and throw it down.

而且他可以站起來做他的事情，然後扔下去。

First day, you were one inch below 10.

第一天，你比10歲還低一寸。

So you're in this blue right here.

所以，你在這個藍色的權利在這裡。

Okay.

好吧，我知道了

Second time that we assessed, you put four inches on that red is your visual go?

第二次我們評估的時候，你把四寸的那個紅色是你的視覺去？

That will give you 10.

這將給你10。

6.

6.

And that's be smoke.

這就是煙。

Yep.

是的。

Hey, you're ain't an inch and a half away is the one right here.

嘿，你是不是一英寸半的距離 是一個在這裡。

That's it.

就這樣吧

Oh, let's go as 10.

哦，就當是10號吧。

6.

6.

Wow, You started at 9.

哇，你9點就開始了。

11.

11.

You weren't even in the 10 club.

你甚至不在10人俱樂部。

You're now a 10 6.

你現在是一個10 6。

You're high enough to go throw it down.

你已經夠高了，可以去扔下來了。

Let's go see if you could do it.

我們去看看你能不能做到。

Going down.

下去。

Ooh, it's sync it up.

哦，它的同步起來。

Timing was perfect.

時機很完美。

Yeah, bounces there.

是的，在那裡反彈。

Let's go First dunk dunk in eight weeks, That's it.

我們走吧 八週來的第一次扣籃，就這樣。

You dunked in eight weeks.

你在八週內灌籃。

That's that's all there is to it.

就是這樣，就是這樣。

That's crazy.

那是瘋狂的。

Honestly, this last day took a little bit more than I thought I was gonna take.

說實話，這最後一天花的時間比我想象的要多一些。

We'll be out here seven inches, seven inches on the bird, eight weeks.

我們將在這裡7英寸，7英寸的鳥，8周。

It's crazy.

太瘋狂了

Honestly, I cannot express enough how happy I am to say that I conduct now, but it definitely wasn't easy being 58 trying to learn how to dunk at the age of 27 like that's That's not typical.

說實話，我無法表達我現在的行為有多高興，但58歲想學27歲那樣的扣籃絕對不容易 那不典型。

I gotta think, Paul, for that amazing program.

我得想想，保羅，為了那個神奇的項目。

And now when I go back home, I'm a fit right into my Duncan family.

現在當我回家的時候，我已經融入了我的鄧肯家族。

I'm feeling I could do anything now.

我覺得我現在什麼都能做。

So what's next?

那麼下一步是什麼？

Uh huh.

嗯哼。