Lunch: Chicken pasta salad with spinach, cherry tomatoes, and olive oil dressing
Snack: Nut butter and banana
Dinner: Baked chicken drumsticks, roasted sweet potatoes, and green beans greens
Water Intake 80 to 120 ounces
Training Narcius to bulk up without negatively affecting his shooting form and flexibility will require a balanced approach. I’ve developed a strategic plan to help him gain muscle while maintaining his performance. He will need to complete this routine daily on his own time, in addition to the workouts we’ll do together in the weight room.
1. Form Shooting Drills (Daily): * 100 shots close-range (focus on arc and follow-through) * Mid-range and 3-point shooting in sets of 10
2. Yoga/Static Stretching (Daily): * Focus on hips, hamstrings, shoulders, and thoracic spine - Hips Stretch Butterfly Stretch
How: Sit on the floor, bring the soles of your feet together, and let your knees fall outward. Gently press your knees toward the floor.
Hold: 45-60 seconds (Complete 5 times)
- Hamstrings Standing Hamstring Stretch
How: Stand tall, then bend at the hips to reach toward your toes while keeping legs straight.
Hold: 30-45 seconds (Complete 5 times)
- Shoulders Cross-Body Shoulder Stretch
How: Bring your right arm across your chest and use your left hand to pull it closer to your body.
Hold: 30 seconds per side (Complete 5 times)
- Thoracic Spine Thread the Needle
How: Start on all fours, slide your right arm under your left arm with the palm facing up, lowering your right shoulder and temple to the ground.
Hold: 30-45 seconds per side (Complete 5 times)
This at home plan ensures the Narcius gains muscle mass while staying fluid, flexible, and accurate on the court.