Golf Fitness, what are you doing?

[xmanhockey7]

4 hours ago, toddmanley said:

 

I was just checking out his site a few hours ago.  Which program (1, 2, 3) would you suggest starting with if you're already pretty active (gym 3x/week) and want to make your workouts more golf-focused?

 

-Thanks, Todd

I’ve been using fit for golf too. Sign up for access to everything. I’m finishing up 12 weeks of super speed. Going to off season next. I recommend. 

[talfredson]

4 hours ago, toddmanley said:

 

I was just checking out his site a few hours ago.  Which program (1, 2, 3) would you suggest starting with if you're already pretty active (gym 3x/week) and want to make your workouts more golf-focused?

 

-Thanks, Todd

I was working out 6 times a week so I did the Super Speed. I would start with the Off-Season workout and I believe it starts with Phase 1. 

[rpol84]

Does anyone have a quick link to a dumbbell only type of video? The 'gym' in my building is very, very limited.  Thanks

[CaseyStoner]

Usually, I combine the treadmill + dumbbells. Great combo; it helps me keep fit and strengthen my arms. I think everyone knows that strong hands are very important in golf. I also take Sarms supplements to help with my workouts. More information about these supplements can be found at paradigmpeptides.com. These supplements help me a lot in a short time to achieve and maintain the desired result. Of course, nutrition is also important. I try not to eat any nonsense, and every day I cook delicious and healthy food for myself. There should be no reservations if I start this.

Edited August 7, 2022 by CaseyStoner

[bcflyguy1]

Fit for Golf app by Mike Carroll

The Stack System

[chigolfer1]

Deadlifts  😉

[aggiegolfer21]

I do a lot of heavy lifting 3 times per week.  I start with compound lifting, then go into more isolated lifts.  I also do speed training 2-3 times per week

[Ifelloffladder]

So when people think about golf and exercise they will be reminded of a shirtless man and a lot of food that would make John Daly's diet look healthy. That's what I got from this thread.lol

[tthomasgolfer605]

This. Several times a day.

[b.mattay]

I’m doing hypertrophy-based training right now (1-2 sets of 5-9 reps to failure, 3 minute rest period). 4 exercises per workout, 4 times per week split (upper push, lower push, upper pull, lower pull). Plan on doing this for the next 5 months to get brutally strong/big (for me 😂).
 

Then in golf season I’ll switch to more of a flexibility/multiplanar focus.

Edited December 7, 2022 by b.mattay

[Warrior42111]

31 minutes ago, tthomasgolfer605 said:

This. Several times a day.

I wish I needed two hands for my weight.

 

I swear the water was cold

[jobin]

Powerful anti-inflammatory and pain killing drugs help me make thru 18 holes, riding in a buggy.  If only 9, can walk but next day bedridden.

No complaints, am playing as well as ever.

[596]

 As I only golf as a hobby, to be alone, walk in nature, I don't do any specific exercises for golf.  I was training for triathlons for over 20 years and that had me in excellent shape when I took up golf.   Body awareness from running, cycling and swimming helped a ton when I started golfing at the age of 54.  I'd say that was one of the biggest factors that allowed me to go from beginner to a 2 handicap in 18 months.   That was 13 years and 2 titanium hips ago.  No more running for me.  I'm now an 8 handicap at 67 years old.

 

I no longer race but I do walk 2 9 holes and 1 18 hole round a week.  The other 4 days I'm cycling as much as 30 miles a day.  So, no specific exercises for golf but I'm still in good shape for golfing from the walking and cycling.  My resting heart rate is 46.   It's not all about strength and weight.  I'm 6-3 and weighed 170 when I was racing and started golf.  Now a days a bit more since I don't train 4-6 hours a day.  I feel it's more about body awareness and being in good physical condition that really helps.

[phizzy30]

15 hours ago, b.mattay said:

I’m doing hypertrophy-based training right now (1-2 sets of 5-9 reps to failure, 3 minute rest period). 4 exercises per workout, 4 times per week split (upper push, lower push, upper pull, lower pull). Plan on doing this for the next 5 months to get brutally strong/big (for me 😂).
 

Then in golf season I’ll switch to more of a flexibility/multiplanar focus.

3 minutes is too long to rest in between sets for hypertrophy.  When I used to do bodybuilding, my training partner(13x Mr. Olympia contestant) and I would rest 30 seconds to 2 minutes max in between sets.  30 second rest were for the pump and mostly isolation exercises.  The 2 minute rest exercises were the heavy compound lifts like bench, squat and deads.  Make sure to include giant, drop and rest-pause sets after you see your mass gains stall.

Edited December 8, 2022 by phizzy30

[b.mattay]

On 12/7/2022 at 7:00 PM, phizzy30 said:

3 minutes is too long to rest in between sets for hypertrophy.  When I used to do bodybuilding, my training partner(13x Mr. Olympia contestant) and I would rest 30 seconds to 2 minutes max in between sets.  30 second rest were for the pump and mostly isolation exercises.  The 2 minute rest exercises were the heavy compound lifts like bench, squat and deads.  Make sure to include giant, drop and rest-pause sets after you see your mass gains stall.

I appreciate the in-the-trenches knowledge. 

 

As a devil's advocate, research that has come out in the last few years shows that there are benefits to resting 3+ minutes between sets for fiber recruitment purposes and that rest-pause and drop sets aren't any more effective than straight sets. 

 

Both ways can work (really well-"all roads lead to Rome"), but following this protocol seems to be much better for me...I'm actually making consistent strength and size gains for once and look forward to training. My recovery went to hell the other way, always felt stressed and sleep went to shat! 

 

 

Edited December 11, 2022 by b.mattay

[phizzy30]

5 hours ago, b.mattay said:

I appreciate the in-the-trenches knowledge. 

 

As a devil's advocate, research that has come out in the last few years shows that there are benefits to resting 3+ minutes between sets for fiber recruitment purposes and that rest-pause and drop sets aren't any more effective than straight sets. 

 

Both ways can work (really well-"all roads lead to Rome"), but following this protocol seems to be much better for me...I'm actually making consistent strength and size gains for once and look forward to training. My recovery went to hell the other way, always felt stressed and sleep went to shat! 

 

 

Seems like the benefits for you outside the gym are good going with the longer rest periods in between sets so stick with it for now.  Aside from diet and genetics, the recipe for hypertrophy ultimately comes down to changing up your routine, getting stronger and time under tension which is why I say that rest pause and drop sets are effective.  Doing straight sets can only get you so far in that department as muscle gains stall after awhile doing the same thing over and over again.  Check out DC training for example which I highly recommend for the purposes of strength training and building muscle.  Dante Trudel is a pioneer as far as I'm concerned.  He's one of my friends in the bodybuilding industry and actually knows his s***. 

Edited December 12, 2022 by phizzy30

[chigolfer1]

The older you get, the weaker and less muscle mass you have.   If anything, you need to be lifting heavy compound exercises like squat and deadlift (which will absolutely help your golf.   You're swinging a club at a high rate of speed) to counteract that, not be saying, oh, I'm too old for that now.

[phizzy30]

2 hours ago, chigolfer1 said:

The older you get, the weaker and less muscle mass you have.   If anything, you need to be lifting heavy compound exercises like squat and deadlift (which will absolutely help your golf.   You're swinging a club at a high rate of speed) to counteract that, not be saying, oh, I'm too old for that now.

That really depends on your injury history and overall health.  I have older clients that can do compound movements and others who can't because of significant past injuries.  As a result, I will work around their injuries to find exercises that they can do.  There's no replacement for a deadlift for example, but back extension variations work wonders for some of my older clients. 

Edited December 12, 2022 by phizzy30

[mikpga]

I walk my dog almost daily, and I practice almost daily…

 

Twice a week, I’ll stretch out hamstrings…

[leezer99]

6 hours ago, b.mattay said:

I appreciate the in-the-trenches knowledge. 

 

As a devil's advocate, research that has come out in the last few years shows that there are benefits to resting 3+ minutes between sets for fiber recruitment purposes and that rest-pause and drop sets aren't any more effective than straight sets. 

 

Both ways can work (really well-"all roads lead to Rome"), but following this protocol seems to be much better for me...I'm actually making consistent strength and size gains for once and look forward to training. My recovery went to hell the other way, always felt stressed and sleep went to shat! 

 

 

 

Feed The Cats / Tony Holler talk about this in one of their videos. Apparently, McCaffrey lifts heavy then chills for five minutes before his next set. Then follows it up with pogos or another type of explosive jump exercise. Obviously he is looking for speed only as he already has the mass.

[SirFuego]

20 hours ago, b.mattay said:

Both ways can work (really well-"all roads lead to Rome"), but following this protocol seems to be much better for me...I'm actually making consistent strength and size gains for once and look forward to training. My recovery went to hell the other way, always felt stressed and sleep went to shat! 

 

One thing I wish more performance-based research focused on was analyzing individual results.  Averages tell a nice story, but they don't apply to everyone.  

 

Let's say that two rest protocols, A and B, were tested in some sort of research study and the results were that protocol A resulted in an average strength gain of 2% when compared to B.  To many people, that means folks will say that A is superior to B.  However, that likely isn't the case for everyone.  Let's say that 25% of the participants actually got better results from protocol B.  The real conclusion that should be drawn from the study is that both protocols can be effective, but protocol A tends to work better for more people than protocol B.  As such, it's either (a) important to try both and see what works best for the individual or (b) see if there are any indicators to suggest which protocol an individual may respond better to.

 

I think another thing that gets people is that they focus too much on optimizing their training and not enough time looking at the bigger picture.  In that mythical study above, let's say the average gains for A and B were 5% and 7%, respectively.  Both protocols "work".  Plus if you are already doing the "less effective" protocol in your training -- will that 2% really matter?  In a strength sport (like powerlifting), maybe.  Even then -- go back to the comment above regarding individual results, you probably won't know unless you try.  But when you are training for a non-strength sport (or even just for health) that difference may be negligible in terms of improving agility, speed, health, or reducing injury risk (whatever your ultimate focus of training is).  Not to mention that one method might be more practical than the other (e.g. longer rest periods might not be practical due to longer workout times).

[Boricua Golf]

I do weight training everyday (bro split, 5 on, 1 off, repeat), 20-30 minutes walking cardio on peloton treadmill or peloton bike for high intensity, not trying to set records either, my max now is 245lbs for 8-10 reps, most my workouts, however, are more higher reps now, 12-15 reps at 5-6 sets, getting older is not cool, just turned 51, loved the gym forever (still do), golf is great when you are healthy and feeling good, I do take rest days if I am not feeling like going in (almost never), but I feel like I am missing something when I don't workout...I am trying to keep my flexibility as much as possible, I was in an accident in Afghanistan that changed my way of life and how I see things, we have to work on our mental strength as well, I think this the most important thing to work on, self esteem and self improvement are imperative to achieve, i love golf and play as much as I can, but it is not a priority, working out has been my focus for a long time....remember golf is a game, treat it as such and you'll have a lot of fun, a lot of us  pay to play not get paid to play, so enjoy time with family and always try to be better..

[ScottHutch2]

I used the golfstrong app last year and it did pretty well for me. strength and mobility increased and my swing speed got up to 120+ for the first time

[b.mattay]

22 hours ago, phizzy30 said:

Seems like the benefits for you outside the gym are good going with the longer rest periods in between sets so stick with it for now.  Aside from diet and genetics, the recipe for hypertrophy ultimately comes down to changing up your routine, getting stronger and time under tension which is why I say that rest pause and drop sets are effective.  Doing straight sets can only get you so far in that department as muscle gains stall after awhile doing the same thing over and over again.  Check out DC training for example which I highly recommend for the purposes of strength training and building muscle.  Dante Trudel is a pioneer as far as I'm concerned.  He's one of my friends in the bodybuilding industry and actually knows his s***. 

DT is the man, 100%!
 

I actually follow a lot of his principles (work till failure, 2-3 exercise rotations). I just can’t *currently* recover from rest-pause set or drop sets due to a few reasons (sleep/concussion history-probably linked). In theory, his rest-pause sets seem great-less junk volume to reach failure than a drop set with a billon reps haha. 

[johnrobison]

On 12/11/2022 at 12:26 PM, phizzy30 said:

Seems like the benefits for you outside the gym are good going with the longer rest periods in between sets so stick with it for now.  Aside from diet and genetics, the recipe for hypertrophy ultimately comes down to changing up your routine, getting stronger and time under tension which is why I say that rest pause and drop sets are effective.  Doing straight sets can only get you so far in that department as muscle gains stall after awhile doing the same thing over and over again.  Check out DC training for example which I highly recommend for the purposes of strength training and building muscle.  Dante Trudel is a pioneer as far as I'm concerned.  He's one of my friends in the bodybuilding industry and actually knows his s***. 

If hypertrophy is the objective... I think it depends on one's goal, doesn't it? If the priority is on strength over size, studies have shown that we can, in fact, do the same thing over and over, provided we continue increasing the load. Heavy load is the key to strength building which requires us to include sufficient rest which will allow us to do the same work in each set under heavy load.

Edited December 13, 2022 by johnrobison

[Duffer Mark]

I'm doing full-body workouts three days per week. (Kinda like this: https://muscleevo.net/full-body-workout/) Cardio on the off days at 2 - 3 times per week. I'm keeping my protein high too since that is the key to maintaining muscle as we get older.

 

I probably need to add some stretching - which is depressing as a long time martial artists who used to be very flexible. My bad for not keeping up. I'm also curious about using bands for some direct golf training. 

[phizzy30]

1 hour ago, johnrobison said:

If hypertrophy is the objective... I think it depends on one's goal, doesn't it? If the priority is on strength over size, studies have shown that we can, in fact, do the same thing over and over, provided we continue increasing the load. Heavy load is the key to strength building which requires us to include sufficient rest which will allow us to do the same work in each set under heavy load.

Of course it does.  Progressive heavy load over time is the key to building strength.  Doing compound movements.  Another thing I'd like to add is that powerlifters don't normally do isolation movements like body builders.  Power lifting normally requires 2-5 minute rest periods in between sets. 

[phizzy30]

Just now, Duffer Mark said:

I'm doing full-body workouts three days per week. (Kinda like this: https://muscleevo.net/full-body-workout/) Cardio on the off days at 2 - 3 times per week. I'm keeping my protein high too since that is the key to maintaining muscle as we get older.

 

I probably need to add some stretching - which is depressing as a long time martial artists who used to be very flexible. My bad for not keeping up. I'm also curious about using bands for some direct golf training. 

Yes, go ahead and use resistance bands for golf specific exercises.  Also incorporate medicine balls as well. 

[getitdaily]

I lift 4 days a week. 

 

I've started to incorporate fast paced lifts into my routine.

 

I have

 

shoulders/abs day

Back/biceps day

Legs/abs day

Chest/triceps day

 

Basic bro split.

 

First lift each day is a compound lift in the 6-8rep range, 4 sets. 2nd and 3rd exercises are isolation,10+ reps, 3 sets. Then I do a 6-7 minute AMRAP/EMOM of a light weight speed lift combined with a plyometric move. 

 

For example, on shoulder day I do 55lb kettlebell swings (6-8 reps) and combine it with a rotating squat jump holding a 20lb medicine ball.

 

Back day I do an assisted pull up as fast as I can for 6 reps and combine it with 20lb lateral medicine ball throws. 

 

Leg day I do 95lb hang clean for 6 reps combined with squat jumps.

 

On shoulder day I superset shoulder isolation moves with band pulls for speed. 

 

Twice a week I swing driver about 30 times as fast as I can trying to increase ballspeed while maintaining a fade. 

[vman]

Skipping, jumping, medicine ball throwing and resistance bands. Core exercises, bosu ball and swing speed work with active legs, That's about it for now at 54.