Strong Lifts 5 x 5 Program

[Leftygolfer]

Right now I'm at the end of 4th week of this program.

Here is the website:  stronglifts.com

The program is very simple.  Lift three days a week (MWF typically) Alternate between workout A and B.  Example week 1 do A B A week 2 B A B so on.  12 weeks

A) Squat, Bench, Bent over row.

B) Squat, overhead press, deadlift

all lifts are 5x5 except deadlifts is 1x5 not including warmups which is detailed on the website.

Start light and add 5 pounds every workout on every lift except deadlift you add 10.  Focus is on form, depth (no half squats)  Then when you fail you try again 2 times then deload 10% and build back up.

I'm very happy so far.  I'm a novice lifter and for sure seeing results.  Losing weight, feeling stronger, getting results fast.

I've worked out quite a bit in the past 3 years on and off and this is the quickest I've seen results.  Its useable strength that for sure will translate into golf.  The stability and core strength needed for all the lifts and overall strength I'm confident will help in mantaining balance and give me the ability to swing better.

Right now my weights are 185 squat deadlift, 115 bench row, 75 overhead press.  Its getting heavy fast.  Hoping to not fail for a few weeks but squats and the press are challenging.

Any questions welcome but I'm not an expert.  Just an easy program to follow that seems to be helping me in changing my body.

[chenwood]

It's a good program.  Many people need to be lifting weights instead of standing on balance balls and other "core" crap.  Squats will make you strong.  Squats may be hard already but you'll still be able to add 5# every workout for a while.  Think about micro weights for the press once you stall.

Record yourself and post the videos on a good lifting forum to get form advice.  Seriously.

How tall and how much do you weigh?  Unless you are looking to lose weight you'll probably want to eat a 500 calorie surplus.  Get lots of sleep and eat tons of protein.

I haven't lifted for months but I'll be getting my cage back together in a few days and looking forward to squating again.

[x129]

It is a solid program for strength(personally I like to mix in some of the variations where you do ladders and a couple "recovery" days every know and then but that is really quibbling) but it isn't golf specific. Golf specific doesn't have to mean standing on balance balls an the like. There are a shit load of rotational lifts out there.  Through a couple of them in to go with the standard 5x5 program and you have a very solid strength program for golf.  And once you have strength a few plyo workouts (various jumps/ball throughs) can help you get a bit more power.

Originally Posted by chenwood

It's a good program.  Many people need to be lifting weights instead of standing on balance balls and other "core" crap.  Squats will make you strong.  Squats may be hard already but you'll still be able to add 5# every workout for a while.  Think about micro weights for the press once you stall.

Record yourself and post the videos on a good lifting forum to get form advice.  Seriously.

How tall and how much do you weigh?  Unless you are looking to lose weight you'll probably want to eat a 500 calorie surplus.  Get lots of sleep and eat tons of protein.

I haven't lifted for months but I'll be getting my cage back together in a few days and looking forward to squating again.

[saevel25]

Quote:

Many people need to be lifting weights instead of standing on balance balls and other "core" crap.

This can be very beneficial, only if your doing this barefoot. Do not work on balance in your shoes. Shoes provide lateral support to your ankles. The point of core and balance is to develop strength in the ankles and smaller muscles of the legs, as well as stability in the core muscles. Many people have very week ankles, this kills power and stability in the golf swing.

Yes people need to get stronger elsewere, but i wouldn't call it, 'Core Crap'