Baldcopper

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Just wondering if any of you folks do anything special fitness-wise specifically for golf, and if so what is it. I guess I do not do anything specific to golf, but started P90X about 5 months ago and am about 10 strokes lower than last season. Maybe it's not all from the X, but lean muscle and flexibilty can't hurt.
 

MarcH

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I did p90x for 5 months straight and could do a ton of pushups and chins but I was just getting too skinny. Got onto a great strength program . Gained about 40 lbs over the winter lifting heavy and eating a lot. Its a great program if you want to get strong quickly and efficiently.

Now I'm just trying to maintain strength during the season and doing yoga once a week to work on flexibility. I feel getting stronger improved my power and balance as well as my posture, which is pretty important for golf.

I got KellyBo back on the stretching bandwagon. Spending 10 mins a day with a foam roller and a little stretching will make your life a lot easier.
 

Dent

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For anyone who actually does heavy weightlifting to gain strength I'd like to jump on this thread and ask how they toned down their excersizes to not be sore the next day and still be able to golf. I went too hard the other day and 3 days later and I still can hardly move in bed. I'd like some help on this.
 

MarcH

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Its called DOMS and I got it right now cause I took 10 days off and squatted somewhat heavy the other day. It sucks, but I've also hit golf balls the past two days right through the soreness. The worst thing you can do is just sit around b/c you're sore. Stretching and foam rolling really help and should be done twice a day while you're sore to stay lose. Any NSAID (I use excedrin extra strength) will also help relieve the soreness.

Another thing is to keep with the workouts regularly and your muscles will adapt to the repeated stress and not get sore anymore. So just get in the habit of working out a decent amount, along with foam rolling and stretching daily and you'll do good.

edit** there are tons of vids on youtube of foam roller exercises, probably some for golf as well just look around
 

theslflash689

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For anyone who actually does heavy weightlifting to gain strength I'd like to jump on this thread and ask how they toned down their excersizes to not be sore the next day and still be able to golf. I went too hard the other day and 3 days later and I still can hardly move in bed. I'd like some help on this.
Hate to break it to you, but if you want to do heavy weight-lifting, there's no anti-sore remedy. No pain no gain they say. However, there are ways to reduce soreness a lot, but you have to be committed. Here are the things you can do.

1. In your diet, include a lot of protein (while maintaining a balanced diet), and make sure to protein up after workouts (within 20 minutes of finishing the workout.)
2. Stretch well before AND AFTER workouts.
3. This one is one of the hardest to do, but also one of the most effective: TAKE AN ICE BATH AFTER YOUR WORKOUT, minimum 10 minutes, best around 15-20.
4. Stay hydrated at all times.

I'm sure you've heard this before, but when you are trying to build muscle/gain strength, you are making small tears in your current muscles, and your body is repairing the tears with more new muscles, and that's how you gain strength. So unfortunately, you're going to feel it.

^^ also, to march up there, p90x does get a lot of people skinny, but if you up the weights it really helps bulk you up. Not quite 40 pounds, but I gained 13 pounds using heavier weights.
 

thepete

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For anyone who actually does heavy weightlifting to gain strength I'd like to jump on this thread and ask how they toned down their excersizes to not be sore the next day and still be able to golf. I went too hard the other day and 3 days later and I still can hardly move in bed. I'd like some help on this.
You did your stretching? I got really sore in the beginning but after awhile you get used to it and don't feel it anymore. I often work out in the morning and play golf in the afternoon, no problem.
 

theslflash689

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You did your stretching? I got really sore in the beginning but after awhile you get used to it and don't feel it anymore. I often work out in the morning and play golf in the afternoon, no problem.
If you're trying to continuously trying to gain muscle then you should be sore all the time. When you stop getting sore it means your body is adapting, and you are no longer gaining anything, but instead now maintaining. If you want to continue to get stronger you need to either up the weights or change the exercise. So if you're trying to gain muscle, if you stop getting sore then that's bad. But if you already are at the strength/size you want to be at, then adapting is ok in order to maintain the strength you gained.
 

Mardin

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For anyone who actually does heavy weightlifting to gain strength I'd like to jump on this thread and ask how they toned down their excersizes to not be sore the next day and still be able to golf. I went too hard the other day and 3 days later and I still can hardly move in bed. I'd like some help on this.
Doing some push-ups inbetween reps for upper boddy workouts will lower that amount of weight reps you do, but help retain that lean muscle. You can also do squats inbetween leg workout reps. If you are looking for golf oriented excercises I'd reccomend pilates, yoga, anything pertaining to flexibility and check out this website....http://www.mytpi.com/gfa/online-episodes.asp
 

McRock

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I used to do standard weight training, it was great for overall strength, but did little for my core. So, I actually went to walmart a few weeks ago, and picked up an exercise ball (those big yoga ball things) and an 8 lbs medicine ball. I haven't worked with the exercise ball yet, but I have been working with the 8lbs medicine ball 2-3 per week since Memorial Day. It comes with a workout DVD, and Mia (the DVD workout lady) pretty much whoops me every time I put the DVD in. It may look easy, and 8lbs may not seem like much, but it's a lot harder than you think. It gets me sweating usually 10 minutes into the 30 minute workout.

Also, after the first week of that workout, my core just felt great. I felt like I could swing the club a lot easier without having to throw myself around, if that makes any sense. It just felt like I could maintain my spine angle a lot easier, and swing with my body and not my arms.

I'm sold on simple workouts, especially one's like these that really work on your core.
 

Mardin

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I used to do standard weight training, it was great for overall strength, but did little for my core. So, I actually went to walmart a few weeks ago, and picked up an exercise ball (those big yoga ball things) and an 8 lbs medicine ball. I haven't worked with the exercise ball yet, but I have been working with the 8lbs medicine ball 2-3 per week since Memorial Day. It comes with a workout DVD, and Mia (the DVD workout lady) pretty much whoops me every time I put the DVD in. It may look easy, and 8lbs may not seem like much, but it's a lot harder than you think. It gets me sweating usually 10 minutes into the 30 minute workout.

Also, after the first week of that workout, my core just felt great. I felt like I could swing the club a lot easier without having to throw myself around, if that makes any sense. It just felt like I could maintain my spine angle a lot easier, and swing with my body and not my arms.

I'm sold on simple workouts, especially one's like these that really work on your core.

McRock, I do a lot of core workouts with weights and kettle balls. I've been interested in trying out a medicine ball workout. Whats the DVD called?
 

mariusvt

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My workouts these days consist of about a 20minute intervaled run for warmup then I do bench, dips, chin ups, push ups, row, flys, tricepts, back extensions, sit ups w/ weights. I do this routine at the gym 3 days a week typically. 2 days a week I do walking lunges while holding a pair of 35lb dumbbelss in my basement where a set consists of walking/lunging from one end to the other and then back again, so like ~60ft as one set. I usually do 2 or 3 sets of these as they really help my leg strength and balance. I do a lot of stretching during the day to help break up sitting at my desk in front of the computer for work.

It probably isn't the best workout for golf but 3 years ago when I started hitting the gym I dropped from like 165 to 135lbs and have built back up to about 145lbs. These days I mostly workout to maintain because I don't care about getting a lot of bulk. Every so often I'll increase the load I'm lifting just to keep making progress but those increases could be only 3-4 times a year.
 

McRock

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McRock, I do a lot of core workouts with weights and kettle balls. I've been interested in trying out a medicine ball workout. Whats the DVD called?
The 8 lbs medicine ball is just a gold's gym medicine ball I bought at Wal-Mart. The workout DVD came with the medicine ball (it was in the box, which was a nice surprise). It's a full body workout, but I feel like the workout is 25% legs, 75% core, when I'm doing it. The DVD itself is literally just a 30 minute workout with some Mia lady. No menu, no different exercises, just the same 30 minutes day in and day out. But it's a great start and it was free with the medicine ball. The DVD also discusses variations with a lot of the exercises for increased difficulty.

http://www.walmart.com/ip/Gold-s-Gym-8lb-Soft-Weight-Ball/15580738?findingMethod=rr
 

pjcedog

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Lots of stretching mainly. Best thing you can do for golf, good for overall health and joint health also.
 

Hanks

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I've been doing a lot of stretching and resistance training to build up my core strength as a result of my back injury. I've noticed a difference in my felxibility and posture that will hopefully improve my golf game a bit
 

m-910

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mostly stretching for me. I'd like to get back into yoga because I found it most helpful with my swing speed.
 
E

easy_13

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My workouts these days consist of about a 20minute intervaled run for warmup then I do bench, dips, chin ups, push ups, row, flys, tricepts, back extensions, sit ups w/ weights. I do this routine at the gym 3 days a week typically. 2 days a week I do walking lunges while holding a pair of 35lb dumbbelss in my basement where a set consists of walking/lunging from one end to the other and then back again, so like ~60ft as one set. I usually do 2 or 3 sets of these as they really help my leg strength and balance. I do a lot of stretching during the day to help break up sitting at my desk in front of the computer for work.

It probably isn't the best workout for golf but 3 years ago when I started hitting the gym I dropped from like 165 to 135lbs and have built back up to about 145lbs. These days I mostly workout to maintain because I don't care about getting a lot of bulk. Every so often I'll increase the load I'm lifting just to keep making progress but those increases could be only 3-4 times a year.
FWIW, Hank Haney is always tweeting that the bench is a no-no for golfers.
 

mariusvt

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FWIW, Hank Haney is always tweeting that the bench is a no-no for golfers.
Yea I've seen that plenty of places say don't bench for golf and I don't work out specifically for golf, but rather a good total body workout for overall fitness so that's why I bench. If I was doing an entirely golf focused workout there is likely a lot of things I'd change.
 

m-910

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this month's GD has a workout with alternating dumbbell press on an exercise ball...pretty similar to a bench press but it engages the core much more.
 

mariusvt

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this month's GD has a workout with alternating dumbbell press on an exercise ball...pretty similar to a bench press but it engages the core much more.
Yea, when I say bench I am actually doing dumbbell presses on a bench rather than the bar. Mostly because it allows you to strengthen both sides evenly.
 

Mardin

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Yea, when I say bench I am actually doing dumbbell presses on a bench rather than the bar. Mostly because it allows you to strengthen both sides evenly.
Using Dumbells also helps to work your stabilizing muscles which help with your core which in the end helps your swing
 

Devyn

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Thanks for sharing, but there is a little issue. Some of the shared links are not working
properly. They are just responding as 'Database Error!'.
Can you see the problem?
regards
 

Bear4ever

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Flexibility, core strength and balance are the three kings. As we get older it gets much tougher to maintain but everyone can do it if they are committed.
 

fairband

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After the first of the year I am going to start the yoga for golfers workout, got the book for christmas. Hoping to gain some flexibility and add distance on the course.
 

Lawrence

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I do a lot of work with my college in the gym, and I have just started seeing a personal trainer that my coach, outside of college, recommended that I go see, he specialises in golf.
 

siagrove

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Just started a new program. Duration 4 weeks. Then I'll find out what punishment my PT can serve up for me.

Concentrating on core strength and stability. Getting away from the weights now that I've beefed up a fair bit.

1 hr of cardio x 2 sessions/week

Yoga x 2 sessions/week

2 x strength/core session/week consisting of:
Handstand practice x 5 min
Overhead Squat practice x 5 min
3 x 5 squat (+2 warm up sets)
3 x 5 deadlift (+2 warm up sets)
3 x 10 turkish get ups (each side)
10 x 10 Swiss ball jacknife + back extension

2 weeks in have noticed that my swing is more repeatable and I'm gaining a bit of length.
 

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