Aliyah Boston's journey to becoming a dominant force in women's basketball is a testament to her dedication, evolving training regimen, and a commitment to optimizing her physical and mental performance. This article explores the diet and workout routine that have shaped Boston into a National Player of the Year contender, while also examining the broader evolution of women's strength and conditioning programs in collegiate sports.
The Turning Point: A Look in the Mirror
As a freshman at the University of South Carolina, Aliyah Boston wasn't satisfied with her physical condition. Looking in the mirror of the Carolina Coliseum weight room, she realized she needed to transform her body to compete at the highest level. Concerned about the lack of muscle definition in her arms, Boston expressed her frustration to performance coach Molly Binetti. Binetti, however, emphasized the importance of patience and the long-term process of physical development.
This marked the beginning of a transformative journey for Boston, both physically and mentally. It was a journey that included a very public discussion about her weight loss. Boston's evolution highlights the increasing investment in strength and conditioning programs for women's sports, as well as the emotional challenges athletes face due to societal expectations about women's bodies.
Weight Loss and Societal Perceptions
Boston's weight loss of 23 pounds was a visible transformation that drew attention. However, she emphasized that the focus should be on performance and not on a specific number on the scale. "It doesn’t even matter how much you weigh,” Boston said. “People could be like, ‘Oh, she’s too light. She needs to put weight on.’ There’s never a perfect number."
Boston's experience underscores the societal pressures and differing perceptions surrounding weight and body image for female athletes compared to their male counterparts. She noted the difference in how weight is perceived for men versus women in sports.
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The Evolution of Strength Training for Women
The journey of Aliyah Boston reflects a larger trend in women's sports: the growing emphasis on strength and conditioning.
In the past, women's sports programs often lacked the resources and attention given to men's programs. Suzanne Woolston Bossert, a former Gamecocks women’s basketball player from 1978-80, recalled that the women's team had fewer resources than the men's team. She remembered the team running sprints at the Weems Baskin Track under head coach Pam Parsons.
Meg Stone, a veteran strength coach and researcher, emphasized that women were discouraged from lifting free weights due to misconceptions and fears about how it could affect their bodies.
However, with the passage of Title IX in 1972, opportunities for women in sports began to expand, including scholarships, equipment, and facilities. As women's sports gained more recognition, strength training evolved from a secondary consideration to an essential component of athletic development.
Malissa Martin, who was hired as the head trainer for all South Carolina women’s varsity sports in 1983, noted that strength training was mainly geared towards men's sports at that time. The emphasis on strength training for USC women’s basketball increased throughout Nancy Wilson’s tenure from 1984-97, as coaches realized the importance of physical strength for competitive success.
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Before the 2015-16 season, South Carolina women’s basketball shared a strength and conditioning coach with other women’s programs. The school hired performance coach Katie Fowler solely for women’s basketball in July 2015. Binetti, who was hired by USC in 2018, described a more holistic view of development for women in sports today.
Today, many college programs have dedicated strength and conditioning coaches for women's sports, reflecting a growing understanding of the importance of physical preparation.
Binetti's Holistic Approach
Molly Binetti, Boston's performance coach, emphasizes a holistic approach to strength and conditioning, focusing not only on physical development but also on mindset and overall well-being. She recognizes that strength training was seen as “this really masculine thing,” and some women feared becoming “bulky." Thus, she addresses these concerns with young women coming into her program. She also believes that meeting each athlete where she is in her own strength journey is key to her work as a performance coach.
Binetti believes that early exposure to "really solid training" and coaches who "provide a safe space for them to explore their bodies" is crucial for developing a healthy perception of strength and athleticism in young women.
Aliyah Boston's "Pro Habits": Nutrition and Discipline
Before adapting to what she and Binetti call “pro habits,” Boston was in the mindset that she wouldn’t need to watch what she ate because she worked out. Prioritizing nutrition over indulgence paid dividends.
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Boston's transformation involved adopting disciplined nutrition habits. She realized that she couldn't eat everything she wanted without consequences and learned to prioritize healthy eating. "I’ve learned I am not everybody else,” Boston said. “I cannot just eat everything."
Dawn Staley, Boston's coach, has witnessed her commitment to moderation and routine. She says that Boston is always thinking about what she can give up and add to what she’s already doing. Boston's routine extends past team meals and gamedays. When she goes with friends to Chick-fil-A, she often leaves her wallet at home. “If you don’t have any money, (you) can’t buy anything,” Boston said.
Binetti emphasizes that nutrition is often the toughest challenge with college athletes, and Boston's change in eating habits was a crucial factor in her success.
Boston's improved conditioning and nutrition habits led to significant gains in her athletic performance. This offseason, Boston bettered her ¾-court sprint from 3.44 to 3.03 seconds and improved her vertical jump by 4 inches.
The Mental Game: Overcoming Heartbreak and Setting New Goals
Aliyah Boston's journey has not been without its challenges. The missed shot at the 2021 Final Four was a moment of heartbreak that fueled her determination to improve.
After pushing herself back into a standing position, Boston took a couple steps before doubling over with emotion. South Carolina assistant coach Fred Chmiel wrapped Boston into a hug as the tears poured down her cheeks.
Boston used the experience as motivation, working with NBA legend Tim Duncan during the offseason to refine her skills and expand her offensive game. During the offseason, Boston traveled to Duncan's adopted hometown and the two worked out for five days. He helped her expand the areas of the floor where she could be a threat. He preached patience, and they even put on some gloves and boxed.
She also focused on improving her physical conditioning, which led to a weight loss of over 20 pounds and an increase in her vertical jump.
Aliyah Boston's Workout Routine
Boston's workout routine is a combination of strength training, agility drills, and basketball-specific exercises. She has also partnered with Orangetheory Fitness to create a customized workout called "Shot Clock," which incorporates elements of her training regimen.
The "Shot Clock" workout includes coach-led reactive agility drills, medicine ball partner work, and core exercises. It is designed to challenge and motivate individuals of all fitness levels.
Some specific exercises that Boston incorporates into her routine include:
- Hip Thrusts with Resistance Band
- Squats with Weight and Resistance Band
- Weightlifting
- Running and Sprints
Boston also emphasizes the importance of consistency and dedication to her training.
Orangetheory Partnership
Aliyah Boston partnered with Orangetheory Fitness, designing a workout called “Shot Clock Aliyah Boston Workout,” which is now live at several Orangetheory locations across the country. She liked Orangetheory’s focus on empowering women and first heard about the company through her aunt.
The walls above the treadmills boasted such phrases as “keep burning,” “you’re one of us now” and “leave better than you came.” Songs like “Wipe Me Down” and “Too Sexy” blared through the speakers, intensifying during the “30-second push” at the end of each round of workouts.
Boston and her new workout buddies did everything from quick lateral hops to high plank jacks, from squat jumps to deadbugs.
Staying Grounded: Faith, Family, and Community
Despite her success, Aliyah Boston remains grounded and connected to her roots. She is a devout Christian and values her relationships with family and friends.
Boston grew up in St. Thomas, Virgin Islands, where she developed a love for the ocean and a strong sense of community. Whenever Boston makes it back home, she hugs her family and then heads to the beach. She also attended Calvary Christian Academy as a kid.
She credits her parents and coaches for their support and guidance throughout her journey.
A Role Model for Young Athletes
Aliyah Boston's story is an inspiration to young athletes, particularly young women, who aspire to achieve their full potential. Her dedication to her craft, her commitment to healthy living, and her positive attitude make her an excellent role model.
Boston encourages young athletes to focus on their own development, to embrace challenges, and to never give up on their dreams.