Golf-WOD... Lockdown Program

[GolfSpy BOS]

This looks really interesting [mention]Zen Snake [/mention] thanks for posting. I’ll be following along and looking into the program.


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[Zen Snake]

So, I fell behind and am playing catch-up this week  so you see allot of post from me this week. So I wasn't able to make it to the second half of the first week, but I was able to row 2 of the days I was supposed to be working out. So no rest for me. Week 1 day 3 workout. This was a ball buster, really pushed my cardio. Mind you I'm no cardio monster, transitioning from strength to conditioning has and isn't easy for me. But I will keep grinding it out cause that's what I do. That all being said but I did enjoy it. 3 different WOD's each puched me in a different way. I'll say this about this program, I feel like its a off season program. hence the lockdown program. If you still cant golf yet, this is a great program for you. It is a push but the results you see will outweigh the lil bit of soreness you will have to deal with while you are doing this program. And speaking of the program, I'd like to discuss an exercise that will benefit your rotational movement and help gain some explosiveness in your swing. SPLIT STANCE MED BALL SLAMS. I would highly recommend looking these up and adding them to your future routines if you don't give Golf-WOD a try. These have been a great addition to my workouts. So some of yall might be wondering how this has effected my game. Well Im not stiff or sore, my flexibility or my rotational movements have actually gotten better. Allot of things we as golfers worrie about when we workout. A loss of mobility. So far with this program I don't see it as an issue. Hope this has given you some more insight into this programming .

[dlow206]

@Zen Snake - for the ball based exercises, do you use a wall ball, medicine ball, or slam ball? i have a true slam ball that is 35 pounds that is only good for overhead slams, and then a hard rubber 12 pound medicine ball that is too light for a lot of exercises. also trying to figure out how to best do the exercises where you throw the ball off the wall at home without destroying drywall. thinking about doing them outside.

[Zen Snake]

@dlow206 allot to unload here so I'll break this down as best as I can. For the ball based exercises I use the ball that best fits the exercise. For some that don't have all 3 and had to chose one I would suggest an old school medicine or what they might call a wall ball. And as far as saving you dry wall 2 things, don't throw the hard Slam Ball or the Rubber medicine ball against the wall. 2, use 2 strips of plywood layered one on top of another secured to your wall at the studs, we have a similar set-up at the gym. Something I notice in your comment about being to light. In this programing light is ok, just turn that light weight into speed by being more explosive in the movement.  For example when I do the slit stance med ball slam. I'm only using an 6-8 lbs med/wall ball. I'm being as explosive in this movement as I can. I hope this helps, I'm also posting a good link on med balls and the types to help anyone in choosing their home equipment.

Note: I have no affiliation to this website and they do not pay me in anyway, It was just one I found online that best help with this discussion.

https://www.gymventures.com/best-medicine-balls-guide/

 

 

[Zen Snake]

OK, Yesterday workout was great. It was short and sweet. Only lasted about 45-55 minutes from start to finish. 2 different WOD's. So cause I like to be challenged I changed it to be more of a gym specific workout. I'll give this one out for ya and ya'll can give it a try.

5  rounds of

4 - reps military press (Seated KB/DB press, Standing KB/DB press)

6 - weighted rows (Any type of row, Machine, Cable, DB/KB)

8 - pressing movement (Pushups, Bench, DB/KB/Barbell, Floor press)

10 - KB/DB Swings

Just be creative and enjoy it. I know I have been enjoying the program. I will say this one might make you a lil sore than the Stallings 6 week starter program. It's Definitely an off season program or one to use if your still on lockdown, or the courses are still closed. But like they state I think allot of use could see an improvement in swing speed through the use of this type of programming.

 

And a side note I was still able to get out and knock out 30 min of putting and chipping.

 

[palvord]

@Zen Snake have you tracked your SS at the start of this to see if you are getting improvements in that aspect as well?

[dlow206]

6 hours ago, Zen Snake said:

@dlow206 allot to unload here so I'll break this down as best as I can. For the ball based exercises I use the ball that best fits the exercise. For some that don't have all 3 and had to chose one I would suggest an old school medicine or what they might call a wall ball. And as far as saving you dry wall 2 things, don't throw the hard Slam Ball or the Rubber medicine ball against the wall. 2, use 2 strips of plywood layered one on top of another secured to your wall at the studs, we have a similar set-up at the gym. Something I notice in your comment about being to light. In this programing light is ok, just turn that light weight into speed by being more explosive in the movement.  For example when I do the slit stance med ball slam. I'm only using an 6-8 lbs med/wall ball. I'm being as explosive in this movement as I can. I hope this helps, I'm also posting a good link on med balls and the types to help anyone in choosing their home equipment.

Note: I have no affiliation to this website and they do not pay me in anyway, It was just one I found online that best help with this discussion.

https://www.gymventures.com/best-medicine-balls-guide/

 

 

 

Thanks for the response. I am experimenting with a contraption that I am trying to make for throwing the ball at, but not sure if it will work well or not. I have a wood pallet laying around the house and extra plywood as well. See if I can put that either against a wall or somewhere outside against the house.

[Zen Snake]

4 minutes ago, dlow206 said:

Thanks for the response. I am experimenting with a contraption that I am trying to make for throwing the ball at, but not sure if it will work well or not. I have a wood pallet laying around the house and extra plywood as well. See if I can put that either against a wall or somewhere outside against the house.

Ill stop at the gym today tack a pick of what im talking about and see if that gives you some ideas.

[dlow206]

4 minutes ago, Zen Snake said:

Ill stop at the gym today tack a pick of what im talking about and see if that gives you some ideas.

Thanks. I'm trying to avoid questioning from my wife on why I attached something to the wall in the garage. So seeing if I can create a solution that doesnt require attaching something.

[Zen Snake]

On ‎6‎/‎10‎/‎2020 at 12:21 PM, palvord said:

@Zen Snake have you tracked your SS at the start of this to see if you are getting improvements in that aspect as well?

So @palvord before I started this programming I had been fitted with a driver and my swing speed was (Edited 110) through the fitting. Latter after an 18 hole I went in and got my swing speed tested again and still averaged from (Edited 110). For me swings-peed isn't a issue it was more the being able to maintain the swing speed throughout the round. and that has improved for me. the not getting wore out half way through the round has stopped. That was one improvement from the Stallings program I noticed. Today I will go in and see if there is an improvement. and let u know. hope this helped. I will say this, the super speed is in the future to add to the programming.

[Zen Snake]

Thanks. I'm trying to avoid questioning from my wife on why I attached something to the wall in the garage. So seeing if I can create a solution that doesnt require attaching something.

This is one way of saving ur sheetrock. I'd double it up if ur gonna throw the slam balls into it

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[dlow206]

After doing the beginner program, I am about 2 days into the 12 week power program. It is definitely more power focused with less conditioning exercises (but still a sufficient amount of conditioning). It is a great program.

[Zen Snake]

I'll start it after the lockdown program

After doing the beginner program, I am about 2 days into the 12 week power program. It is definitely more power focused with less conditioning exercises (but still a sufficient amount of conditioning). It is a great program.

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[dlow206]

1 minute ago, Zen Snake said:

I'll start it after the lockdown program

 

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For you, it will probably be somewhat similar to your powerlifting workouts.

For me, i never did things like power cleans in the past, so i think its going to really help my overall strength.

[dlow206]

@Zen Snake - what is your opinion on using sandbags for things like squats and other exercises? i don't have a squat rack at home, so i usually do dumbell front squats. was thinking of supplementing with a sandbag. seems like the sandbag would be good for golf because it will help improve stability.

[Zen Snake]

Programming is pushing me harder than I was expecting. I said this before that this is a program to build strength while being on lock down and not able to play golf. Strength gains and explosiveness is a big factor in programming so far. Lots of jumping, weather it be box jumps or lateral jumps. Both will help with explosiveness through the ball with ur lower body, this is key and that's what they want us working on. Lots of good leg drive.

[dlow206]

10 minutes ago, Zen Snake said:

Programming is pushing me harder than I was expecting. I said this before that this is a program to build strength while being on lock down and not able to play golf. Strength gains and explosiveness is a big factor in programming so far. Lots of jumping, weather it be box jumps or lateral jumps. Both will help with explosiveness through the ball with ur lower body, this is key and that's what they want us working on. Lots of good leg drive.

The 12 week Power program is similar, my legs are toast from squats and jumps. 

I've been doing the workouts on M, T, TH, FR so that I can hopefully recover before my Sunday round.

[Zen Snake]

On ‎6‎/‎10‎/‎2020 at 12:21 PM, palvord said:

@Zen Snake have you tracked your SS at the start of this to see if you are getting improvements in that aspect as well?

OK, so I don't think my swing speed has improved much if any at all, but I will say that my swing speed consistency has improved. I feel that the speed at the start of the round is just as consistent as the end. the program has done that for sure. 

[palvord]

1 hour ago, Zen Snake said:

OK, so I don't think my swing speed has improved much if any at all, but I will say that my swing speed consistency has improved. I feel that the speed at the start of the round is just as consistent as the end. the program has done that for sure. 

That is a big improvement, because it is one thing to hit your top end SS one time in the round, but being able to do it every time in the round is massive.

[dlow206]

44 minutes ago, palvord said:

That is a big improvement, because it is one thing to hit your top end SS one time in the round, but being able to do it every time in the round is massive.

I'm going to be tracking my distance improvement informally. Hole 10 at my club has a water hazard that you need to hit it probably a little over 250 to carry from the blue tees. Right now, I usually land it a few yards short of the water hazard. Luckily the fairways have been wet or else the balls may roll into the hazard. I am confident that I can increase my swingspeed enough to carry that hazard.

[dlow206]

On 6/12/2020 at 12:52 PM, dlow206 said:

I'm going to be tracking my distance improvement informally. Hole 10 at my club has a water hazard that you need to hit it probably a little over 250 to carry from the blue tees. Right now, I usually land it a few yards short of the water hazard. Luckily the fairways have been wet or else the balls may roll into the hazard. I am confident that I can increase my swingspeed enough to carry that hazard.

Went for it today and hit it right into the hazard, and I really had went after it. This is a good benchmark for me to see if my distance goes up after the Power Program.

[Zen Snake]

This training was from the weekend, I'm still grinding it out everyday. Training, Cardio, putting, chipping, and playing. Its been taking its tool on me to, Mind you I'm Trying to push myself by doing more than just the programing. That being said, I contacted the team at Golf WOD and they sent me a 12 day Functional Mobility programing to help with my recovery. I will be adding this to the regiment and hopefully it helps. I will say with this programing a good stretching program or regime will help with the goal we all have, to be better golfers. That is the ultimate goal.

[twyatt700]

This is such a great resource.  I'm a big fan of Stallings and his story.  I guess I never really looked into what his workouts were but was always interested.  Looking forward to giving these a shot!

[dlow206]

My back stiffened up so I had to halt week 2 of the power program. I am restarting the power program week 2 next week.

[dlow206]

I picked up a sandbag to use for some of the exercises. I like that the sand inside moves around a bit to better work stabilizing muscles. 

[twyatt700]

I picked up a sandbag to use for some of the exercises. I like that the sand inside moves around a bit to better work stabilizing muscles. 

Where did you get that? Cause I want one!


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[dlow206]

46 minutes ago, twyatt700 said:

Where did you get that? Cause I want one!


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I got mine from Rogue, a bit on the spendier side, and a lot of other vendors are sold out. https://www.roguefitness.com/rogue-sandbags

I didn't buy the filler bags from Rogue though. I bought 6 mil contractor bags for the inner bags and filled with pea gravel. Figure if they leak, its gravel instead of sand so won't be nearly as messy.