1 hour per week = 30 extra yards!

[redlabel]

Re: 1 hour per week = 30 extra yards!

This sounds quite interesting.

Actually I've been looking for a workout to follow. My problem is bone on bone arthritis in both knees.

Last winter I found I could work with Nautilus machines and an elliptical machine so my program was 4 days on and 1 day off. On days 1 & 3 I did the machines with two sets (one at 50% and the next at 100%), and 30 minutes on the elliptical, days 2 & 4 were 45 -60 minutes on the elliptical.

I should add that I'm 58 and could stand to shed 35-40 pounds.

[Fit4Beginners]

Re: 1 hour per week = 30 extra yards!

Rogue, thanks for the comment.

The results I mention cannot be applied across the board. However, it was the case with an untrained, out of shape client of mine awhile back.

His workout consisted of (2) 30-minute workouts per/week where we focused on lower back, leg/hips, and rotational strength along with stretches to improve overall flexibility--especially his shoulders.

Free-weights were used for squats, deadlifts, chest press, shoulder press, bent over rows, etc.

We also used the cable cross-over machine to further develop his core/rotational strength by performing torso-twists, wood-choppers, squat-to twist-and-press.

Another factor to consider is the rep-range and speed of reps (tempo) all of which affect the end result. We worked in the 15-20 range on cable and 8-12 with many of the free-weight exercises. Eccentric speed was slow while concentric was a bit faster.

On another note, many of my women clients who trained with free-weights (dumbbells) in the off-season found their short game improved due to an increase in grip/forearm strength. It allowed them to maintain club control longer with less fatigue.

You don't mention what type of exercises you performed in your routines?

You are welcome to check out my website (link in sig)--there are a few clips showing a few of the exercises I mention here.

Redlable--I feel for you with the bone-on-bone, that's got to be painful.

If you have access to a cable machine you may want to give that a try. Many exercises can be done from a seated (on a bench) position while others require only a slight bend in the knees.

Also, you may want to try sitting on a stability ball for the rotation exercises like the torso-twist, wood-choppers, which will certainly improve your core strength.

I hope this helps!

[rogue]

Re: 1 hour per week = 30 extra yards!

cheers for the feedback. Well done with your client, thats pretty impressive and.

My workout was actually based more on bodybuilding type exercises (i was just 140 pounds when i started). I would split my routine into a back one day, chest next, arms next, shoulders next etc. Not your typical multi joint exercises that are recommended but it worked for me. I would typically have the reps in 8-12 and go to failure on every set (again not typical but works for me.

Occasionally i would go donw to low reps of 3RM. As the weight is so heavy the concentric is very slow, but i have read journals that say it is not the speed of the contraction that counts, it is the INTENTIONAL SPEED. So i just made sure that i was pushing it as hard as i could. Again a dangerous method for average jo but it never slowed me down.

I didnt do any stretching exercises, although i probably should have. although my flexibility improved overall as a result of the high ROM exercises i was using. Plus bulking out my chest a little prvented my arms overswining and connecting my body up a little during the swing.

Faster swing speed was an added bonus really, i wasnt doing the training specifically for golf and i know i could have added extra stretches etc, plyometrics exercises. But i have done those in the past before and had no results at all - defies logic i know. Just another thing to prove that no one programme works for everyone. The majority of the things i did go against common knowledge 'myths' of how to train for golf but it worked for me.

[redlabel]

Re: 1 hour per week = 30 extra yards!

Yes, I know the knees are there most of the time. Two alleve in the morning and two at night keep me going. Doctor is trying to get me to wait another 5 years before getting both of them replaced.

Our fitness club has about 15 nautilus machines so can do most with them. Plus they have plenty of balls so I'll try that as well. I also do wrist curls and forearm pronation and suppination with dumbells as well as an angled lateral raise for the rotater cuff.

Thanks for the tip.