What are your fitness plans for off season?

[uitar9]

Late 60's overweight old guy...I just want to be able to keep playing and walking the course. Last two winters been, walking 30-45 minutes most days, doing 90 old man pushups daily, trying to get 45 or 60 indoor no ball swings in a day, 10 or 15 minutes of yoga stretches daily. 

 

Its keeping me mobile and feel I'm not losing much strength.

[golfing_penguin]

I did a clean out a few days back and found my old Insanity DVD's. I remember back when I did it last time (2014)...the weight loss, the clubhead speed...those were the days.

 

So, I'm going to take on the following challenge:

 

2 days a week Insanity

2 days a week gymnastic rings

2 days a week at the gym for legs (squats, deadlifts, clock lunges, clamshells, glute extensions)

This 60 day mobility routine

 

I'll either fail after two weeks, or start losing the gut 😛

[phizzy30]

3 hours ago, golfing_penguin said:

I did a clean out a few days back and found my old Insanity DVD's. I remember back when I did it last time (2014)...the weight loss, the clubhead speed...those were the days.

 

So, I'm going to take on the following challenge:

 

2 days a week Insanity

2 days a week gymnastic rings

2 days a week at the gym for legs (squats, deadlifts, clock lunges, clamshells, glute extensions)

This 60 day mobility routine

 

I'll either fail after two weeks, or start losing the gut 😛

I would put my money on that you will succeed and lose the gut.  Bonus being that your game will improve that you will see increase in swing speed.  I always say that anything you can get done in the gym will ultimately help you out there on the course.  I maybe biased because my job is to motivate and enlighten people who come to me for their fitness needs. 

[golfsticks]

Doing some shoulder-arm exercises, at the moment. 

 

Cranked a lead side deltoid muscle late summer, thinking the middle muscle, not too serious but a nagging awareness of that muscle bulk being less than 100%.  Lifting some light hand weights now, but not sure what exercises would be best, so it's a learning process so far. 

 

 

[phizzy30]

8 hours ago, golfsticks said:

Doing some shoulder-arm exercises, at the moment. 

 

Cranked a lead side deltoid muscle late summer, thinking the middle muscle, not too serious but a nagging awareness of that muscle bulk being less than 100%.  Lifting some light hand weights now, but not sure what exercises would be best, so it's a learning process so far. 

 

 

Might I suggest some exercises for you to do.  Shoulder presses with light weight and higher reps at first would be beneficial for overall shoulder strength.  When your delts heal up, then you can go onto moderate weight.  Stay away from free weights at first and concentrate on doing them on the machines or resistance band with handles because having good form will be easier as the motion is preset on a plane and you don't have to recruit the stablizers around the soft tissue.  Eventually move onto free weights after your injury has healed.  I would definitely include lateral raises as well for anterior(front), medial(middle) and posterior(rear) delts as well.  You want to strengthen all 3 parts of the deltoid muscle not just one or two.  Do these with resistance bands at first then move onto machines and then dumb bells.  Lateral raises should be done with lighter weight/resistance with higher reps.  This reduces the chance of injury.  Lastly, concentrate on form.  I cannot tell you how many times I've seen people hurt themselves from lifting too heavy or having sloppy form. 

Edited November 21, 2020 by phizzy30

[golfsticks]

Thank you, total novice here and had to look up what a free weight is, lol   I only have the light hand weights from the misses at 5 and 10 pounds and have been doing the 5 pounders to start- going super super slow motion-  but will stop if you think it will be more beneficial.   With the five I've been doing all sorts of different range of motion reps but not overdoing it- probably rehabbing areas that don't need it but can't hurt I reckon.

 

I do have J-Bands from baseball, do you think laterals can be done with the J-Bands.  Any exercises in here that you suggest?   Thanks again.

 

Edited November 21, 2020 by golfsticks

[phizzy30]

You will be fine using the 5 pound dumb bell for lateral raises and shoulder press.  It's light enough so keep doing exercises for your delts.  The J-band will def work as it's a resistance band without handles.  Lmk know if you need help with anything else fitness related, I will be happy to help you. 

Edited November 21, 2020 by phizzy30