1 hour per week = 30 extra yards!

[Fit4Beginners]

I noticed there hasn't been much activity in this section so I thought I would start up this thread.

As I mentioned in my introduction, I'm not a good golfer but I have helped many of my clients improve their game through focused strength training programs. I'm just curious as to whether anyone here has done any strength training to help their game?

Did you know that just 30 minutes, twice a week can improve your rotational strength, flexibility and endurance.

I'll leave it at that to see if anyone is interested in learning more?

Chris Nerat
aka - Fit4Beginners

[BrianW]

Re: 1 hour per week = 30 extra yards!

Hi Chris,

Most mornings I do a set of stretching exercises that work on flexibility in my shoulders, arms, legs, neck and torso. I also do a number of different high rep workouts with dumbbells on my arms, chest and shoulders. I live on a range of high hills and also have a strenuous walk with my dog most days.

I do these to help with my flexibility and to maintain my muscle mass as I am now 60, I do find that these exercises also help with my golf. If you have any specific advice I would be very interested. Thank you.

[Fit4Beginners]

Re: 1 hour per week = 30 extra yards!

Brian - I'm glad to hear you are following a daily stretching routine and strength training program--it is essential for maintaining a high quality of life, especially as we grow older. However, without knowing which stretches or the type of strength program you are following, here are some suggestions.

Stretching - If your purpose is simply to warm up the muscles prior to engaging in some form of activity, (such as golf) then each stretch should be held for about 10-15 seconds with 1-2 sets. It should be a relaxed stretch (no pain) and avoid any bouncing movement--One exception to this would be a trunk twist but again, stay relaxed and do not force the twist. On the other hand, if your purpose is to develop permanent flexibility, you need to hold each stretch for at least 30 seconds--a minute would be better .Try to stay calm and relaxed throughout the duration and remember to breathe.

Strength Training - Since I do not know what your program consists of, I will offer these thoughts.

When training for functional strength (practical strength used in daily activities) you should try to use exercises that involve multiple muscle groups rather than isolation exercises. An example would be a standing dumbbell curl instead of a seated curl, or a standing shoulder press rather than a seated shoulder press. Both of these will bring the core musculature into action to help stabilize your body throughout the exercise.

Providing the client is generally healthy, (no contraindications) a typical program would include dumbbell squats, push-ups (inclined if necessary), dumbbell rows, standing dumbbell shoulder press and barbell or dumbbell dead lifts. Those 5 exercises are an excellent starting point and cover all the major muscle groups. I will often include (especially for golfers) some cable machine exercises to develop rotational strength, such as woodchoppers and torso-twists. The above exercises help to build overall body strength while improving balance, coordination, and flexibility. I have used this and similar programs with people of all ages—even men and women in their 80’s!

I do want to mention that I start most of my clients off with little or no added weight. This gives them time to learn the proper body mechanics first—the strength will come over time.

Please let me know if you have any questions.

[GreeBoman]

Re: 1 hour per week = 30 extra yards!

Hey Chris, looks like you beat me to it with the new thread

I think it would be great if you could post a typical workout/regime that people could use and we could track peoples improvements.

Personally Im 30 year old reasonably fit male playing of 11.

[Fit4Beginners]

Re: 1 hour per week = 30 extra yards!

GreeBoman, thanks for joining in on the discussion.

I think it would be great if you could post a typical workout/regime that people could use and we could track peoples improvements.

Unfortunately, there is no "one size fits all" strength program. However, some of the exercises I typically include to help build strength for golfers is as follows:

1. Squats - legs and hips and core muscles

2. Push-ups - chest, arms, shoulders and core

3. Dumbbell or Barbell Rows (free standing if possible) - upper and lower back along with rear deltoids (shoulders)

4. Dumbbell or Barbell Dead Lifts - lower and upper back along with hamstrings and core

5. Cable Machine Exercises such as torso twists and woodchoppers - excellent for rotational strength and leg stabilization--these are very "core" intensive.

I also want to mention that working with free-weights (which most of these are) you will be developing grip and forearm strength which will improve your club control.

You can view a short clip of some of these exercises on my website, which can be found here: http://www.fit4beginners.com/

Chris
aka - Fit4Beginners

[GreeBoman]

Re: 1 hour per week = 30 extra yards!

Thanks Chris...
I have access to free weights (dumbells, bar bells, tricep bar, curl bar) and a bench.
What do you recommend to make up for the lack of access to cable machine exercises?
I also have a wobble/balance board that I use occasionally.

[Fit4Beginners]

Re: 1 hour per week = 30 extra yards!

What do you recommend to make up for the lack of access to cable machine exercises?

You can get a similar effect by using a dumbbell in the manner shown in this link - http://www.fit4beginners.com/intro.htm At :20 seconds into the clip you will see me demonstrating an angled dumbbell swing. Make sure to keep your arms straight and keep the upward angle constant through the full range of motion. It will take some practice but once you get it down it's a good rotational exercise.

Note: I would not recommend this to anyone suffering from low back pain or any disorder of the lumbar spine. Always consult a physician if you are unsure!

Another way is to use a resistance band by fastening one end to a post or door--anything that is stable. Resistance bands come in various strengths. I would start off light and move up as you get stronger.

Hope this helps

[GreeBoman]

Re: 1 hour per week = 30 extra yards!

You can get a similar effect by using a dumbbell in the manner shown in this link - http://www.fit4beginners.com/intro.htm At :20 seconds into the clip you will see me demonstrating an angled dumbbell swing. Make sure to keep your arms straight and keep the upward angle constant through the full range of motion. It will take some practice but once you get it down it's a good rotational exercise.

Note: I would not recommend this to anyone suffering from low back pain or any disorder of the lumbar spine. Always consult a physician if you are unsure!

Another way is to use a resistance band by fastening one end to a post or door--anything that is stable. Resistance bands come in various strengths. I would start off light and move up as you get stronger.

Hope this helps

good thinking, I have one of those old-style chest expanders. If I attach that to something solid I should be able to get some good resistance to turn against!

Cheers!

[Fit4Beginners]

Re: 1 hour per week = 30 extra yards!

In anticipation of this question eventually coming up, I am posting a link to my "Strength Training Tips for Beginners" article.

For anyone new to strength training or starting over after a period of inactivity, you will find some valuable advice here:

http://fit4beginners.wordpress.com/

Also, you can download the PDF document FREE on my website.


Chris
aka - Fit4Beginners

[Fit4Beginners]

Re: 1 hour per week = 30 extra yards!

Greeboman,

Just checking back to see if you tried the torso twist using that chest expander band you mentioned?

It really is a great exercise to add to your routine, and with a little imagination, you could anchor it to objects at various heights for a more complete trunk workout--try pulling straight across, high to low and low to high.

I also wanted to mention that in addition to working your torso's rotational mucles, the torso twist relies heavily on the legs for stabilization which would also help with a golfers swing.

Chris
aka - Fit4Beginners

[GreeBoman]

Re: 1 hour per week = 30 extra yards!

Hey Chris,
Im actually nursing a sprained ankle at the moment so not getting a whole lot of exercise Im afraid!

[Fit4Beginners]

Re: 1 hour per week = 30 extra yards!

Hello Gree, sorry to hear about the ankle

Incidentally, once you get that ankle back to 100%, 1-legged dumbbell rows are great for strengthening the ankle and surrounding muscles.

Begin by standing on one leg with the opposite leg extended straight out behind you and your upper body parallel to the floor--it will resemble a "T" With both arms hanging perpendicular to the floor, pull the dumbbells upward as in a braced DB row. You won't need much weight to start but I think you will find it presents a good challenge to the leg and ankle you're standing on--great for developing balance too

Chris

[wildinge]

Re: 1 hour per week = 30 extra yards!

Chris. Great idea starting this thread. I have very tight hamstrings (too many years playing squash) and limited rotation in lower back. I'm trying to work on both at the moment but progress is slow. I hold rotation stretches and hamstring stretches for 30s or so, but maybe this isn;t long enough? Do you have any suggestions for optimal stretches?

I haven't vistied your web-site yet, but will do soon.

thanks in advance

Ed

[Fit4Beginners]

Re: 1 hour per week = 30 extra yards!

Hello Ed, and thanks for the question.

When the goal is to achieve permanent flexibility the stretches need to be held for a minimum of 30 seconds--the longer the better. A good example would be dancers, martial artists or yoga practictioners who spend hours each week developing and maintaining their high level of flexibility.

Fortunately, for those of us who don't have that much time to devote towards improved flexibility, there is a method called Active Isolated Stretching. It is based on the contraction/relaxation principle and has proven to be quite effective with many of my clients. I have used this method myself and am very impressed with the results (especially for hamstrings).

Rather than going into details here, just follow this link for more info:

Amazon.com: The Whartons' Stretch Book: Jim Wharton, Phil Wharton: Your Store

I purchased this book a number of years ago and it's still one of my favorite references. It is broken down into catagories such as upper body, lower body, neck etc.

I hope this helps.

Chris

[rogue]

Re: 1 hour per week = 30 extra yards!

30 extra yards in 1 hour per week? sounds a bit too good to be true. Are there any empirical sources you can direct me to? i just think that 30 extra yards (12mph clubhead speed) would need a bit more work than 1 hour per week, although feel free to open my eyes.

My personal experience with training consisted of 5 x 2 hour sessions a week for 8 months which gaines me around about 8mph on average (20 yards max).

Props for getting people to get in shape though. We all need that