Suggestions for Golf Fitness Exercises

[ncates00]

I like what others are saying.  I guess it depends on what you want.  For me, I like to focus on strength building along with some flexibility.  I really need more cardio, but I'm so lazy with that.  Here's what I've been doing, but I must admit, I have been skipping the cardio a lot.  At least I've been consistent with the lifting- haven't missed a lift since Thanksgiving:

<<Monday>>
0. BP
0. OP 
0. --------------------------------------
0. Narrow bench
0. Pause bench 
0. Dips
0. Pull-ups 
0. --------------------------------------
0. Yoga

<<Tuesday>>
0. Insanity
0. Super Speed Golf

<<Wednesday>>
0. DL
0. Squat 
0. --------------------------------------
0. Pause DL
0. Reverse hyper 
0. Chin-ups 
0. Farmers walks 
0. Yates row
0. -------------------------
0. Yoga 


<<Thursday>>
0. Insanity 
0. Super Speed Golf 

<<Friday>>
0. OP
0. BP
0. --------------------------------------
0. Pin press forehead height
0. Pull-ups 
0. Front raise to Side raises 
0. Chin-ups 
0. Rear delts
0. --------------------------------------
0. Yoga

<<Saturday>>
0. SQ
0. DL 
0. --------------------------------------
0. Pause squat 
0. Jumps
0. Barbell lunges 
0. Barbell Bulgarian squat 
0. Chin-ups 
0. --------------------------------------
0. Super Speed Golf

<<Sunday OFF>>
 

[saevel25]

So far I recommend swimming. It has helped my flexibility, joint strength, and back issues. 

Just starting 2-3 weeks ago, I noticed a huge difference in mobility. 

Right now I’m just trying to do as many laps (may include short rest) with good technique. 

[JCrane]

3 hours ago, ncates00 said:

I like what others are saying.  I guess it depends on what you want.  For me, I like to focus on strength building along with some flexibility.  I really need more cardio, but I'm so lazy with that.  Here's what I've been doing, but I must admit, I have been skipping the cardio a lot.  At least I've been consistent with the lifting- haven't missed a lift since Thanksgiving:

<<Monday>>
0. BP
0. OP 
0. --------------------------------------
0. Narrow bench
0. Pause bench 
0. Dips
0. Pull-ups 
0. --------------------------------------
0. Yoga

<<Tuesday>>
0. Insanity
0. Super Speed Golf

<<Wednesday>>
0. DL
0. Squat 
0. --------------------------------------
0. Pause DL
0. Reverse hyper 
0. Chin-ups 
0. Farmers walks 
0. Yates row
0. -------------------------
0. Yoga 


<<Thursday>>
0. Insanity 
0. Super Speed Golf 

<<Friday>>
0. OP
0. BP
0. --------------------------------------
0. Pin press forehead height
0. Pull-ups 
0. Front raise to Side raises 
0. Chin-ups 
0. Rear delts
0. --------------------------------------
0. Yoga

<<Saturday>>
0. SQ
0. DL 
0. --------------------------------------
0. Pause squat 
0. Jumps
0. Barbell lunges 
0. Barbell Bulgarian squat 
0. Chin-ups 
0. --------------------------------------
0. Super Speed Golf

<<Sunday OFF>>
 

what style of Yoga are you doing. Cardio is many times seen as getting on a treadmill and forcing breath into the lungs to raise our heart rate. The truth is that all that is unnecessary. if you do the right kind of Yoga, you will get your cardio from the Yoga. My resting heart rate is between 38 and 45.

 

[ncates00]

11 minutes ago, JCrane said:

what style of Yoga are you doing

Mostly Beachbody stuff like p90x, the one on ones with Tony Horton, and the like. 

 

I like to workout at home and not bother with a gym. I own my own power rack, barbells, plates, bench, dumbbells, pull-up bars, super speed sticks plus radar, yoga mats and blocks. When I do yoga or cardio I usually just follow alon with Beachbody programs. I’ve used them many times and they helped me get lean a few years ago. They’re not great for strength (well the body weight pull-ups and push-up routines are killer though), but the cardio and yoga are pretty good. I like to follow the videos and they’re really handy. 

Edited May 3, 2018 by ncates00

[JCrane]

15 minutes ago, ncates00 said:

Mostly Beachbody stuff like p90x, the one on ones with Tony Horton, and the like. 

 

I like to workout at home and not bother with a gym. I own my own power rack, barbells, plates, bench, dumbbells, pull-up bars, super speed sticks plus radar, yoga mats and blocks. When I do yoga or cardio I usually just follow alon with Beachbody programs. I’ve used them many times and they helped me get lean a few years ago. They’re not great for strength (well the body weight pull-ups and push-up routines are killer though), but the cardio and yoga are pretty good. I like to follow the videos and they’re really handy. 

see if you can find a hot power Yoga class. Do it slow and controlled. The heat and the challenging poses will cause your heart rate to rise and your breath to be deep and long and that will give you the cardio benefits you are looking for. 

[ncates00]

16 hours ago, JCrane said:

see if you can find a hot power Yoga class. Do it slow and controlled. The heat and the challenging poses will cause your heart rate to rise and your breath to be deep and long and that will give you the cardio benefits you are looking for. 

I may give it a shot sometime.  I just hate going to gyms and classes.  I like to be at the comforts of my home working out.  I don't have to worry about sharing equipment and banging my weights without someone complaining...  But the yoga thing might be cool.  I'm a cheap guy though, so I don't want to pay for classes lol.

[saevel25]

58 minutes ago, ncates00 said:

I'm a cheap guy though, so I don't want to pay for classes lol.

They sell DVD's...

Like Golf, live instruction is probably best to master the correct Yoga positions and movements.

[ncates00]

23 minutes ago, saevel25 said:

They sell DVD's...

Like Golf, live instruction is probably best to master the correct Yoga positions and movements.

I have some yoga videos (beachbody) already, if you read my other post :).  

Sure, but there levels to my priorities.  I'm not going to shell out more money for live instruction for everything.  It's down to what you value and what you're willing to spend.  I value golf more than yoga, and I'm willing to pay for direct instruction for golf because of my preference for it.  I'm not striving to be a Yogi, just better flexibility.  I have spent money on my home gym (power rack, barbells, plates, etc) but not a dime on instruction- I just look at free videos on proper technique or ask my YMCA trainer friend to help me for free.  It's down to what you value and what you want to spend- there's a trade off.  

[saevel25]

6 minutes ago, ncates00 said:

I have some yoga videos (beachbody) already, if you read my other post :). 

Meh, too much work for a Friday...

[ncates00]

29 minutes ago, saevel25 said:

Meh, too much work for a Friday...

LOL

[JCrane]

2 hours ago, saevel25 said:

They sell DVD's...

Like Golf, live instruction is probably best to master the correct Yoga positions and movements.

The poses themselves are just tools to train the body. If you do the exercises slow and controlled, you will build  very strong connective muscles that will give you much more control over your swing. It takes a couple of months for the body to adjust to the new demands that is being placed on it, then the real progress begins. Many people quit before that and never realize the great benefits.

A good instructor will notice how your body is getting stronger and encourage you to take on more challenges when you are ready.

[JCrane]

8 hours ago, ncates00 said:

I have some yoga videos (beachbody) already, if you read my other post :).  

Sure, but there levels to my priorities.  I'm not going to shell out more money for live instruction for everything.  It's down to what you value and what you're willing to spend.  I value golf more than yoga, and I'm willing to pay for direct instruction for golf because of my preference for it.  I'm not striving to be a Yogi, just better flexibility.  I have spent money on my home gym (power rack, barbells, plates, etc) but not a dime on instruction- I just look at free videos on proper technique or ask my YMCA trainer friend to help me for free.  It's down to what you value and what you want to spend- there's a trade off.  

I agree with you 100% It is what we value most. Personally I have always put my overall health over my golf game or any other sport. I have been doing Yoga for over 20 years and teaching for 12 and it has allowed me to keep playing golf, volleyball, and Pickle ball at a high level.

I was a power lifter for 30 years and those days are long gone. I now have dynamic strength instead of the isolated strength I got from weights. My muscles are strong and mobile and connected instead of just being large.

Strength, flexibility, and balance all go together. to create a safe, strong healthy body at any age.

Sure you can figure it all out on your own, but a good instructor can make the journey much more streamlined and effective and time is money..

8 hours ago, saevel25 said:

They sell DVD's...

Like Golf, live instruction is probably best to master the correct Yoga positions and movements.

in my opinion live instruction is essential at least in the beginning. The first few months can be challenging as you move your body past the stretch reflex. This is the body's resistance to change as a way of protecting itself.

If you over stretch you can strain the muscle. If you do not stretch it enough you will not grow. You want to get off on the right foot, then maybe videos in my opinion

[Alx]

On 5/3/2018 at 7:54 PM, ncates00 said:

I like what others are saying.  I guess it depends on what you want.  For me, I like to focus on strength building along with some flexibility.  I really need more cardio, but I'm so lazy with that.  Here's what I've been doing, but I must admit, I have been skipping the cardio a lot.  At least I've been consistent with the lifting- haven't missed a lift since Thanksgiving:

<<Monday>>
0. BP
0. OP 
0. --------------------------------------
0. Narrow bench
0. Pause bench 
0. Dips
0. Pull-ups 
0. --------------------------------------
0. Yoga

<<Tuesday>>
0. Insanity
0. Super Speed Golf

<<Wednesday>>
0. DL
0. Squat 
0. --------------------------------------
0. Pause DL
0. Reverse hyper 
0. Chin-ups 
0. Farmers walks 
0. Yates row
0. -------------------------
0. Yoga 


<<Thursday>>
0. Insanity 
0. Super Speed Golf 

<<Friday>>
0. OP
0. BP
0. --------------------------------------
0. Pin press forehead height
0. Pull-ups 
0. Front raise to Side raises 
0. Chin-ups 
0. Rear delts
0. --------------------------------------
0. Yoga

<<Saturday>>
0. SQ
0. DL 
0. --------------------------------------
0. Pause squat 
0. Jumps
0. Barbell lunges 
0. Barbell Bulgarian squat 
0. Chin-ups 
0. --------------------------------------
0. Super Speed Golf

<<Sunday OFF>>
 

Are you an advanced lifter trying to target a specific weakness? 
If not this program is quite something...

[ncates00]

On 5/7/2018 at 8:25 PM, Alx said:

Are you an advanced lifter trying to target a specific weakness? 
If not this program is quite something...

Thanks man, I try to work hard. I wouldn’t call myself advanced by any means. I just enjoy lifting and challenging myself to get stronger. I wanted to put together a simple, easy to follow powerlifting routine with some good assistance moves. It’s probably not the best strength routine, but for me it’s been really good. As you can see, I do 2 main PL lifts per lift day, with a focus on the first one in the assistance moves. I use the Wendler 531 app to track my progress. If you get the premium version you can create your own lifts (like pull-ups, farmers walks, etc) and track them as well  

I stick to it pretty well, other than the insanity cardio as I said. I’m so lazy when it comes to the cardio side. Funny thing is, my first sport was basketball and I also ran varsity cross country in high school. Hate running now. Just the repetitive motion of running really gets me hurt. Insanity however has never gotten me injured- just too lazy to stick with it. That’s gotta change. 

[adampaul]

You have to do full body workout to get good strength. Thanks 

[kenhockey2]

I do circuit weight training machines 3x10 three days a week. I found the strength training enabled be to hit the ball far, if I make perfect contact.

 

[GOATee]

Yoga is great for golf.  If no time for yoga, google all kinds of stretching exercises and do at home daily.

No flexibility no good golf because golf basically stretches the body like a rubber band and lets it snap back.

[JCrane]

26 minutes ago, GOATee said:

Yoga is great for golf.  If no time for yoga, google all kinds of stretching exercises and do at home daily.

No flexibility no good golf because golf basically stretches the body like a rubber band and lets it snap back.

Well said. The misunderstanding that so many people have especially athletic teams, not just golf is that they can do a few stretches or a little Yoga for while and that will give them these great benefits. The truth of course is that Yoga has to be done on a  consistent basis to achieve those effects. The muscles have what is called the stretch reflex which causes the muscles to actually contract at first and it takes  time to get past that.

I have worked with swim teams, soccer teams, and golf teams and all of them thought they could just do this stuff during the season and then pick it up again the next session and still get the benefits.