Golf fitness

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By Jonathan Smith

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  • 22 Replies
  1. Dale V

    Dale V
    Surprise AZ

    I just move up to the closer tee boxes. :) Seriously, I am just doing stretching and walking and also use an orange whip some for keeping loose. The body is breaking down at 64 years young and if I go at it too hard it takes too long to recover. I have changed my mentality from getting faster/longer to just minimizing the deterioration/slowdown of my swing as best I can and playing from tees that best suit my game to make it as enjoyable as possible. Hopefully you are still on the front end of this and can continue to do things to be faster. Best wishes.
  2. Kimberly Bailey

    Kimberly Bailey
    NC

    Push ups, I do a lot of other exercises but push ups equate to distance for me. No equipment required :-)
  3. Ron T

    Ron T
    Grapevine, TX

    One of the biggest things I've seen change in the gym as guys get older is less weight... and more bands. They ease the stress on the body, but provide the resistance needed for tensile strength. I would focus on stretches with band resistance. This will increase your body's "coil" and enable a faster (while hopefully staying smooth) swing path.

    Of note, lot of Tour players doing this as well.
  4. Barry M

    Barry M
    Reno, NV

    I don't know your physical condition or age, but I'm 66 years old, with a bunch of old injuries, and I have been able to benefit from 5 to 6 days of workout with some golf specific routines. I golf with a bunch of guys who vary in age from mid 40's up to 70, and even though I don't feel like it, they consider me one of the long hitters. About 4 years ago I started splitting my workouts to half strength and half flexibility and noticed a dramatic increase in distance on all clubs, without really picking up much speed. This past year I have been hitting the ball further than I did 10 years ago, and have actually been frustrated by the adjustments I had to make on club selection, but I'll take that frustration any day.
    Try this link for some of my favorite workouts for golf specific.

    https://youtu.be/EktTKfODk0U
  5. JGutierrez

    JGutierrez
    New City, NY

    Im actually looking into starting yoga for golf purposes. Im tired of being so stiff when starting a round.
  6. Todd T

    Todd T
    San Diego, CA

    Military
    Plenty of golf fitness related videos on Youtube, even some TPI clips!
  7. Chuck Z

    Chuck Z
    Mt Pleasant, SC

    Military
    Meds and steriod shots. Not kidding. Bad hips, arthritis, pulmonary issues and getting much older (76). My body just cannot handle the exercises. Went to see one physical therapist and did not help, actually made the pain worse. Tried dry needling. My speed is what it is and can still hit the ball around 220+ and am happy with it. Longer than most my age. Do not even worry about swing speed. My concern is alignment and tempo. Just sayin" for us older guys.
  8. Chuck Z

    Chuck Z
    Mt Pleasant, SC

    Military

    Chuck Z said:

    Meds and steriod shots. Not kidding. Bad hips, arthritis, pulmonary issues and getting much older (76). My body just cannot handle the exercises. Went to see one physical therapist and did not help, actually made the pain worse. Tried dry needling. My speed is what it is and can still hit the ball around 220+ and am happy with it. Longer than most my age. Do not even worry about swing speed. My concern is alignment and tempo. Just sayin" for us older guys.

    After visiting with my fitter, last week, to check out the new TSR drivers, realized how much speed I have lost, but can still move a stiff shaft. He knows my swing pretty well and made me aware of it when I tried the new drivers. No need for an upgrade if your engine (the body) cannot move the ball. Aging is a rude awaking for us golfers. Guess we just play what we have and have some fun. Hakuna matata. =)
  9. JGraf

    JGraf

    Military
    After my long hiatus I’ve started looking into getting more fit. Turns out 6 years of pizza, beer and the couch was terrible for my game. After some light reading/research I’m going to start doing some functional golf training. Lots of compound cable movements focusing on including rotational movements with the typical strength movements.

    Haven’t looked into any of the speed stick stuff yet, but after a couple months of working on some strength and flexibility I’ll start looking into specific speed training. The little bit I’ve seen so far seems to be a lot about sequencing and “overtraining” sessions. There’s a good video of Bryson and Borgmeier hyping one of the Good Good guys through a 2 hour speed sessions.

    Also, (all things being equal and not knowing anything about your personal fitness, swing or sequencing) squats are gonna help you swing faster than push-ups by a large margin.
  10. Don O

    Don O
    Madison, WI

    The best solution is to find a pro or exercise site that can do a TPI evaluation and build a program to help with your ability. The demo of the exercises are on the TPI website.

    Like Dale and Chuck, at 72 I’m focused on range of motion and balance and have stopped chasing more distance. There are TPI exercises for that. Tempo and consistent ball striking are the goals. I’ve been using the speed sticks and the most improvement has been with my RH swing. Alas, all my clubs are LH and have been for a long time.
  11. Jonathan Smith

    Jonathan Smith
    Charlotte, NC

    Thanks all, I should have provided more context. I am 48 years and coming off a frozen shoulder. I feel like I have lost a touch of distance, but am fighting it…
  12. Anthony S

    Anthony S
    Kenosha, WI

    I'm 46 and still physically able to hit the gym relatively hard, but haven't done it for years. I have hung up the clubs for the season so I have until March to make some changes like getting stronger and being more flexible. I am overweight so need to get that in a better spot as well. Short term goals are getting stronger and being able to touch my toes again when I stretch by spring. Trying not to put any unrealistic number goals on weight loss. Have to realize that this needs to be part of my daily/weekly routine for the rest of my life and not just try to lose 30 lbs and then go back to what I was doing before.

    As many have claimed above this is the golden age of You Tube videos and exercise options with yoga, low impact bands and weights, etc.... My only advice would be to start slow and listen to your body.
  13. Chuck Z

    Chuck Z
    Mt Pleasant, SC

    Military

    Anthony S said:

    I'm 46 and still physically able to hit the gym relatively hard, but haven't done it for years. I have hung up the clubs for the season so I have until March to make some changes like getting stronger and being more flexible. I am overweight so need to get that in a better spot as well. Short term goals are getting stronger and being able to touch my toes again when I stretch by spring. Trying not to put any unrealistic number goals on weight loss. Have to realize that this needs to be part of my daily/weekly routine for the rest of my life and not just try to lose 30 lbs and then go back to what I was doing before.

    As many have claimed above this is the golden age of You Tube videos and exercise options with yoga, low impact bands and weights, etc.... My only advice would be to start slow and listen to your body.

    Listen to your body is very good advice. That is kinda what my doctors and physical therapist said to me. If it hurts, do not do it. My body says some real nasty four letters words sometimes when I am working in the yard or playing golf. Such is life. Does limit my honey do list. =)
  14. Barry M

    Barry M
    Reno, NV

    Anthony S said:

    I'm 46 and still physically able to hit the gym relatively hard, but haven't done it for years. I have hung up the clubs for the season so I have until March to make some changes like getting stronger and being more flexible. I am overweight so need to get that in a better spot as well. Short term goals are getting stronger and being able to touch my toes again when I stretch by spring. Trying not to put any unrealistic number goals on weight loss. Have to realize that this needs to be part of my daily/weekly routine for the rest of my life and not just try to lose 30 lbs and then go back to what I was doing before.

    As many have claimed above this is the golden age of You Tube videos and exercise options with yoga, low impact bands and weights, etc.... My only advice would be to start slow and listen to your body.

    Chuck
    Some of the best golfers I know carry a vast selection of 4 letter words, and sometimes during a round I get to thinking about what they say and whether it is anatomically possible.
  15. Gwood

    Gwood
    Santa Barbara

    Foundation training daily. Hands down the biggest help I’ve ever done for my game. If you don’t know, foundation training is a posterior chain focused stretching philosophy. It’s done wonders for my game and in all honesty is the only reason I can still play. I have some serious back injuries that without this program would keep me from playing.
  16. MrJJW

    MrJJW

    Yoga for all around body strength and stretching, plus a bit of mental in there. Even if it’s 10min a day. Plenty of yoga YouTube videos out there. Also mytpi.com has a bunch of videos.
  17. Bill L

    Bill L
    Chesapeake, VA

    I use Golf Forever and really like it. It's geared completely around golf and workouts are customized based on your goals. I recently bought the Swing Trainer and can see a huge benefit to using this along with all the mobility work. The main focus is to prevent injury by building the golf muscles and movements using the correct form. Videos are very well done and they explain exactly what you are doing and why you are doing it.
  18. Erich F

    Erich F
    NY

    Hi J:
    There are many golf specific exercises, however I have found better results with an overall fitness approach. At 63, flexibility is my number one priority, I use a roller to work out while watching TV. Other stretching while adding body weight exercises, some yoga and some martial arts exercises I picked up along the way.
    Have also been using the Orange Whip regularly for the last two seasons.
  19. MRoseski

    MRoseski
    Palm Harbor, FL

    I picked up both the books from Joey D. Fix your Body, Fix your Swing and Hang the Banner. At 51 I am doing everything I can to keep my strength and flexibility. I have noticed a huge improvement in golf game just by doing the simple plyometrics they recommend.

    I would recommend both of these to anyone who plays on a regular basis.
  20. stuart

    stuart
    New Zealand

    Got an appointment with a trainer for the new year to try get the flexibility up, got a bit sore after a big range day or 36 holes. would love to fix that.
  21. Victor L

    Victor L
    California

    Working out does hinder your game game but it temporary. Muscles get tight depending on your workouts. If you’re able to break it down to couple strength and condition days pair with few days mobility workouts that would be a good combo. It will keep your body limber with the benefits of gaining strength.

    A lot of golf specific workouts are out there. I found the speed stick workout to be a solid program to top off with my regular routine. But it did mess with my timing a little bit.

    But like few people said.. yoga is a good one. I should be doing more of it.
  22. Terry M

    Terry M
    DeKalb, IL

    My golf instructor has me work out with a weighted medicine ball to strengthen my core. Has really made a difference in my distance and accuracy.

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