Golf related workout moves

[firethorn]

So I have been trying to do some research on golf realted workout moves that people can do at home with little to no equipment and haven't come up with a whole lot, I find alot of videos with 2-3 different moves but nothing really to target explosive movement. I am new to the LD world but I do know a thing or two about fitness, as a Firefighter fitness and balance are key. So I had planned on putting together a few youtube videos with moves that will help LD'ers get a better workout without all the equipment, I wanted to know if this intrested anybody or if I should just keep it to myself? If you have ideas also I would love to hear them.

[Animal]

Get a hold of me at theanimalgeorge@yahoo.com

[Chabbs]

Ive had this same thought, most of the stuff I have been able to find was either low weight high rep, or flexibility, Ive been designing a program for myself that works on a combination of core movements, balance, and power.  So far Ive been combining things into a workout like squats, deadlifts, power clean and press, bench press, kettle bells, medicine balls, ropes gone wild, and a huge assortment of plymetrics. Ive seen this medicine ball on a rope thing that you do wall squats with and then swing it back and forth from one side to the other that looks really good, has anyone tried that?

[firethorn]

I haven't heard of it, but definitely gonna look into it. I was thinking of of trying to include lots plyo type movements that really help engage the fast twitch muscles, but also some 80% 1RPM moves. I'm a big fan of including different styles workouts to keep everything balanced. I also wanted to limit the amount of equipment used. I know a lot of the guys out there are like me and can't go out and buy all the fancy equipment, So being able to see examples of at home workouts I thought might be beneficial.

[maxdrive88]

X2 ^ . Some of winthers videos may be kicking around  .They had some good workout ideas

[colon]

Hey sir,

http://www.bodylastics.com/bodylasticsstrongman  Pretty cool work out stuff, use it to do Wood chops squats chest


God Bless

Eddie

[BigButSmall]

with 12hr shifts and a 2yr old gym time is a rare comodity, a home workout with minimal equipment would be extremely useful!
Matt

[rdwinther]

with 12hr shifts and a 2yr old gym time is a rare comodity, a home workout with minimal equipment would be extremely useful!
Matt

Hey Matt,

Due to my rehab with my rib, I have been doing the "insanity" workout...  Im on my last day of the 3rd week.  It focuses on hip flexibility, flexors, leg strength and abs.  Its amazing!  Ive lost 3 inches of my waist already..  I cant really swing LD club yet, like how I want to, but I cant wait!  It is labeled the hardest workout on DVD, but you got to stick with it, its great...  At most, its 42 min long, no additional equipment, just some space..  You can buy it on ebay for maybe 70 bucks...

[Chabbs]

Ryan, would you say you have still been able to maintain your strength doing insanity, I tried it for a couple weeks and yes the cardio is very difficult, but I just didn't feel I was as strong.

[firethorn]

Ive done P90X, Insanity, and Insanity the asylum. P90X is really good for strength but you do loos your endurance and cardio a bit. Insanity is mainly cardio, but Insanity the Asylum focuses on sports related exercises and all that is needed is a jump rope. It's in my opinion the best mix of strength, endurance and speed training money can buy. They are all great workouts its just about finding the motivation to press play, ohh and the $50-100 to buy them..lol

[BigButSmall]

Mr Winther, firstly I'm glad to hear that your surgery went well and you're getting back to full fitness Not so glad to hear that that fitness will be faster and stronger : lol

I will definately look into the 'insanity' workouts and they sound like they could well be what i'm looking for.

Matt

Ps, it still amazes me how lucky us newbies are that we can get info and advice from the worlds best! I hope to shake hands and thank every one of you.

[earp1]

It's not for everyone, but I'd say

www.crossfit.com

It's kinda like p90x and insanity with olympic lifts and lots of body weight moves as well. 

I do at least three times a week with regular workouts on the other couple days.  Flexibility, balance, and strength have improved a ton.

Just my two pennies

[trolland1]

I have just started week two of rushfit from GSP. Excellent workout videos, will challenge every part of your body with endurance, strength and explosiveness. I would recommend this workout to anyone interested in becoming faster, getting leaner and building useful muscle. Very minimal equipment needed, couple sets of dumbells(10 lbs max for the first 3-4 weeks unless you are an absolute beast).

[NITROFORCE]

I have worn out bootleg VHS copy of "Sweatin' To the Oldies" for sale.  Guaranteed 5mph chs.  Deal-a-Meal not included.

[bradmac32]

Simple, but effective, take any steel shaft , cut it to around 18 inches with grip, drill a hole in the end to put it in a cable machine, adjust the weight so u can swing it fast with resistance but not too much weight to feel too heavy, and as I'm working out in between sets I go over and swing it like I'm trying to rip the cover off a ball! I try to focus on the core instead of hands and arms. Great superset drill.

[littlemike777]

Somebody told me of a website that had an attachment that hooks to a cable crossover machine. Has a golf grip on one end and a hook or ring on the other to attach to a cable. Anybody know who sells that? Should be easy enough to make one.

[NITROFORCE]

Somebody told me of a website that had an attachment that hooks to a cable crossover machine. Has a golf grip on one end and a hook or ring on the other to attach to a cable. Anybody know who sells that? Should be easy enough to make one.

I make them all the time for people.  Go to Home Depot, go to raw steel materials area, get 5/8ths all thread.  Cut 3' section into 12" pieces.  Weld chain loop on to 5/8th nut, thread nut on to all thread shaft, put favorite grip on with tape just like you would your clubs.  This allows the shaft/handle to rotate in your hands without being inhibited by the cable clip. You can also weld on a longer piece of 1" all thread and make your own adjustable MOJO with the big 1" nuts that can be threaded on.
I even went as far as putting a laser in a metric steel tube to use on my machines to do what was mentioned by bradmac32 to assist in hand/eye coordination learning.
Frank McGyver

[littlemike777]

Thanks for that tip. I dont trust my welding ability, but I got a buddy that can.

[Chris Horvath]

As far as long drive I have virtually nothing to show for it yet, it is something that I have just became interested in this year, so this may or may not be good advice. However, I was a personal trainer for 6 years and have power lifted for much of my life and I would not recommend cross fit for the purpose of long drive.  It is important to be explosive, but even more important to be explosive with as heavy weight as possible in which cross fit does not suffice in  training our self to develop the proper muscle fibers.  However, it will help us in learning how to recruit more fast twitch muscle fibers but will hinder development. We have type I muscle fibers which on average makeup 50% of our total muscle fibers.  These are slow twitch which are used for sustained long duration exercises like running marathons. These are not explosive. (Aka They do not move fast)  We want to focus on type IIa and IIb muscle fibers these are highly explosive muscles, which fatigue rather quickly but move very fast.  For any sport that does not require sustained muscle fatigue that is continuous, these are the muscle fibers we want to learn to develop and recruit.   The only way you can do this is by trying to move the weight as quickly as possible.  When ever I have trained people for powerlifting in the past I really try to get them to focus on moving the weight fast instead of trying to lift the weight.  As always you want to start out light at only 40% to 50% of your max moving the weight as fast as possible. Over a period of time depending on how your body acclimates, you want to work up to 80% 90% of your max while maintaining the quick movement of the weight.  As far as golf is concerned I would focus on as many powerlifts as possible clean and jerk, snatch, dead lifts, bench press, squats ect. all of these exercises incoporate some element of core strength except bench press, they also are very explosive moves.  I also focus on anything else that incorporates core and balance such as bosu ball exercises.  Again this is purely from an exercise physiology perspective.

[ceejay]

As far as long drive I have virtually nothing to show for it yet, it is something that I have just became interested in this year, so this may or may not be good advice. However, I was a personal trainer for 6 years and have power lifted for much of my life and I would not recommend cross fit for the purpose of long drive.  It is important to be explosive, but even more important to be explosive with as heavy weight as possible in which cross fit does not suffice in  training our self to develop the proper muscle fibers.  However, it will help us in learning how to recruit more fast twitch muscle fibers but will hinder development. We have type I muscle fibers which on average makeup 50% of our total muscle fibers.  These are slow twitch which are used for sustained long duration exercises like running marathons. These are not explosive. (Aka They do not move fast)  We want to focus on type IIa and IIb muscle fibers these are highly explosive muscles, which fatigue rather quickly but move very fast.  For any sport that does not require sustained muscle fatigue that is continuous, these are the muscle fibers we want to learn to develop and recruit.   The only way you can do this is by trying to move the weight as quickly as possible.  When ever I have trained people for powerlifting in the past I really try to get them to focus on moving the weight fast instead of trying to lift the weight.  As always you want to start out light at only 40% to 50% of your max moving the weight as fast as possible. Over a period of time depending on how your body acclimates, you want to work up to 80% 90% of your max while maintaining the quick movement of the weight.  As far as golf is concerned I would focus on as many powerlifts as possible clean and jerk, snatch, dead lifts, bench press, squats ect. all of these exercises incoporate some element of core strength except bench press, they also are very explosive moves.  I also focus on anything else that incorporates core and balance such as bosu ball exercises.  Again this is purely from an exercise physiology perspective.

I agree with you fully. In my opinion, crossfit is not a good exercise form, unless you want to become a good cross fitter of course. I do not believe it has a good carryover to other sports. For me it is endurance training. The weight is too low, reps too high, no rest. And also, the only crossfitters I have seen doing their thing, had a very poor form. :p