Getoffmylawn's Need for Speed, AND LOWER SCORES!

[Getoffmylawn 5,238]

1 minute ago, ejgaudette said:

It is interesting that he had basically done this like a power lifter. Looking for that strong base and mid section to handle the forces he is putting on with each swing. Still strong obviously just not jacked by definition of those that are looking at fat percentages, simply looking for the strength and set up to support all the speed he is looking for. Time will tell if he can hold up on this.

I wouldn't agree that he did it like a powerlifter.  Go listen to the Drop Zone podcast interview he gave, and from what I gather the workouts were focused on isolating muscles and time-under-tension techniques.  And, he specifically said he doesn't do squats or deadlifts, two of the staples of a powerlifting routine.

[ejgaudette 3,746]

Just now, Getoffmylawn said:

I wouldn't agree that he did it like a powerlifter.  Go listen to the Drop Zone podcast interview he gave, and from what I gather the workouts were focused on isolating muscles and time-under-tension techniques.  And, he specifically said he doesn't do squats or deadlifts, two of the staples of a powerlifting routine.

That is true more I was thinking more with the weight and not staying as trim, most powerlifters have the same build to support the weight they lift, for him it is about supporting the swing speed, at least that is what I would imagine. Interesting to see if this holds up unlike some other big hitters such and Brooks and Champ that have had some injuries that have tremendous speed but a tighter build versus his build, of course swings are completely different as well which likely plays a role.

[BMart519 1,382]

Not sure if you follow "Fit For Golf" and Mike Carroll on Twitter, but there's some great info on there about compound lifts, jumps, and med ball throws and applicability to golf. His focus on maximum effort per lift is a great reminder for the ideal intention of this kind of training. Lots of suggestions around rep numbers, which could be of interest to you in order to reduce soreness for playing days. (6-8 rep maximums for the most part). He also has specific monthly routines that implement SuperSpeed sticks. 

The main benefit of med ball work is that repetition of throwing motions will improve the efficiency of your sequence as it pertains to using and transmitting GRFs through your torso and into your upper body, increasing your power output. The throws are different enough from a golf swing that they are not going to slow down your swing speed on the SuperSpeed sticks. 

[Getoffmylawn 5,238]

1 minute ago, BMart519 said:

Not sure if you follow "Fit For Golf" and Mike Carroll on Twitter, but there's some great info on there about compound lifts, jumps, and med ball throws and applicability to golf. His focus on maximum effort per lift is a great reminder for the ideal intention of this kind of training. Lots of suggestions around rep numbers, which could be of interest to you in order to reduce soreness for playing days. (6-8 rep maximums for the most part). He also has specific monthly routines that implement SuperSpeed sticks. 

The main benefit of med ball work is that repetition of throwing motions will improve the efficiency of your sequence as it pertains to using and transmitting GRFs through your torso and into your upper body, increasing your power output. The throws are different enough from a golf swing that they are not going to slow down your swing speed on the SuperSpeed sticks. 

Yeah, thanks, I appreciate it.  I've been pointed in that direction before and keep forgetting to check "Fit for Golf" out, I'll make sure to do that tonight. 

[Getoffmylawn 5,238]

So after a SuperSpeed-guided self-evaluation, I'm going to be replacing my Wednesday standard Level 3 protocol with the Advanced Speed Protocol 1, which focus on increasing my ability to use the ground better.  I was really hoping the self-evaluation would point me towards lag more, and I will likely transition to that in late winter, but being honest with myself using the ground more efficiently would be more beneficial.  (The lag protocol just looks to be really quick.)

I'm also teeing it up Thursday, which will really be my first round since kicking the weight training up a notch in pursuit of this whole experiment.  I'll likely be a little sore in the upper body (Wednesday's workout), but 3 days removed from Monday's leg training I should be able to turn without issue.  That's the number one issue for me if I try to play on sore legs...sliding all over the place instead of turning.

 

[Getoffmylawn 5,238]

So 2020 being, well, 2020, this little experiment of mine took a slight hit in that I'm now restricted to my home for the next 2 weeks on account of my neighbor (who i had some contact with) testing positive for COVID.  He's fine and symptom-free, and so am I, but the base medical team has instructed me to telework for the next two weeks, get a test on the 16th, and go back to work on the 19th if I get the "all clear."

That said, I'm fortunate in that I have an ample amount of home gym gear to still get decent workouts in, especially upper body.  Lower body is a bit of a challenge in that I'll have to do much higher reps than I would normally want, but for two weeks it will more than do the trick.

Here's my home gym set-up, squeezed into the unfinished storage area of my basement:

The kids play area floor was the wife's idea, but it works.

The Powerblocks, the adjustable weights, can go from 10 to 90, just enough to do most upper body work:

I'll have to get creative with sets and reps, but I'll still be able to make progress.  And, as I said, a good bulking program is far more about nutrition than it is the training.

So, today's workout:

Dumbbell Bench Press - 90s, reps of 8, 3, 1, 1

High-Rep Shoulder Press & Side-Lateral Raise Supersets - 50s/25s, set of 18  each, set of 10 each

Dips - Body weight, targeted at triceps, 25, 9, 3, 3

Pull-ups - 11, 3, 1, 1

Dumbbell Rows - 90s, 2 sets of 8

I also did my first ASD1 SuperSpeed protocol in place of a standard Level 3 protocol.  ASD1 is designed to help you better use the ground to generate speed.

[BMart519 1,382]

If you have 90 lb. powerblocks, you should be able to do split stance and other leg work that targets 1 leg to get those reps down. Depth jumps or other plyo jumps, single leg box jumps. Hold the 90s at shoulder height to do front squats as well as weighted squat or deadlift jumps. 

How many pistol squats can you do? 

If you can squat 1.5x your body weight, max strength is less of a concern and a focus on power and explosive moves will likely yield better CHS gains. 

[Getoffmylawn 5,238]

5 minutes ago, BMart519 said:

If you have 90 lb. powerblocks, you should be able to do split stance and other leg work that targets 1 leg to get those reps down. Depth jumps or other plyo jumps, single leg box jumps. Hold the 90s at shoulder height to do front squats as well as weighted squat or deadlift jumps. 

How many pistol squats can you do? 

If you can squat 1.5x your body weight, max strength is less of a concern and a focus on power and explosive moves will likely yield better CHS gains. 

Thanks for the feedback!

I have never really done pistol squats.  Do you recommend them?

My knees are bit creeky (I get runner's knee according to the doc, despite the fact that I rarely run), so i tend to be a little nervous of single leg squats that seem less stable.  I have done Bulgarian squats and may go that route, but again...knees.  The PowerBlocks are a bit awkward to balance on my shoulders at the full 90 pound weight, so in the past I have done Bulgarians.  If I only have to do this for two weeks, it will work.

Agreed, power and explosiveness will become increasingly more the focus, hence the box jumps being the first priority of leg workouts.  

[dlow206 10,586]

I have a love/hate relationship with Bulgarian squats. I hate the act of doing them but they get the job done.

[BMart519 1,382]

2 hours ago, Getoffmylawn said:

Thanks for the feedback!

I have never really done pistol squats.  Do you recommend them?

My knees are bit creeky (I get runner's knee according to the doc, despite the fact that I rarely run), so i tend to be a little nervous of single leg squats that seem less stable.  I have done Bulgarian squats and may go that route, but again...knees.  The PowerBlocks are a bit awkward to balance on my shoulders at the full 90 pound weight, so in the past I have done Bulgarians.  If I only have to do this for two weeks, it will work.

Agreed, power and explosiveness will become increasingly more the focus, hence the box jumps being the first priority of leg workouts.  

I can't get my thigh to parallel on a proper pistol squat with leg straight and forward (only squat around 205), I tossed it out there considering your physical conditioning and training history with your military background. I also do a modified version with my leg folded behind (and knee flexed) and lower as far as possible, working on range of motion improvement. 

As long as you are working with body weight and under control, the single leg work will only serve to improve your balance and all those little stabilizer muscles that get hidden during bilateral work. You can add weight after a week if you don't do single leg. It should help the knees by strengthening the surrounding areas. If you notice knee issues, then shut it down for sure. 

Don't balance the powerblocks on your shoulders, float them and use your arms and core to keep them in place. You get some bonus stability work holding that load. 

[Getoffmylawn 5,238]

16 hours ago, BMart519 said:

I can't get my thigh to parallel on a proper pistol squat with leg straight and forward (only squat around 205), I tossed it out there considering your physical conditioning and training history with your military background. I also do a modified version with my leg folded behind (and knee flexed) and lower as far as possible, working on range of motion improvement. 

As long as you are working with body weight and under control, the single leg work will only serve to improve your balance and all those little stabilizer muscles that get hidden during bilateral work. You can add weight after a week if you don't do single leg. It should help the knees by strengthening the surrounding areas. If you notice knee issues, then shut it down for sure. 

Don't balance the powerblocks on your shoulders, float them and use your arms and core to keep them in place. You get some bonus stability work holding that load. 

Really appreciate the input and feedback.

My intent is to focus heavily on overall size and strength gains to get to the overall mass increase I'm targeting in this experiment.  In the winter once I'm there and the next golf season approaches, I plan to transition to a greater emphasis on stabilization work and exercises that will more directly translate to golf...single-leg work like you're describing, kneeling landmine presses for shoulders instead of regular dumbbell presses, etc.

[Getoffmylawn 5,238]

Today’s workout, after a Level3 SuperSpeed and modified heavily for my home gym while I continue to quarantine:

Dumbbell Curls - 50s, reps at 12, 4, 3, 2

Pinwheel Curls - 40s, reps at 13, 6, 4, 3

Modified Standing Calf Raises (basically holding 50s while doing calf raises on my basement stairs) - 4 sets of 30

Bulgarian Split Squats - 50s, 2 sets of 15

Stiff-legged Deadlifts - 90s, 2 sets of 20

 

[dlow206 10,586]

5 minutes ago, Getoffmylawn said:

Today’s workout, after a Level3 SuperSpeed and modified heavily for my home gym while I continue to quarantine:

Dumbbell Curls - 50s, reps at 12, 4, 3, 2

Pinwheel Curls - 40s, reps at 13, 6, 4, 3

Modified Standing Calf Raises (basically holding 50s while doing calf raises on my basement stairs) - 4 sets of 30

Bulgarian Split Squats - 50s, 2 sets of 15

Stiff-legged Deadlifts - 90s, 2 sets of 20

 

Man, that is strong, 50s on the dumbell curls. 

[Getoffmylawn 5,238]

10 minutes ago, dlow206 said:

Man, that is strong, 50s on the dumbell curls. 

Thanks.  Honestly, maybe a little bit of cheat on the last rep but not much. Unfortunately not a ton of translation from bicep to golf swing I think...

[dlow206 10,586]

1 minute ago, Getoffmylawn said:

Thanks.  Honestly, maybe a little bit of cheat on the last rep but not much. Unfortunately not a ton of translation from bicep to golf swing I think...

Yeah maybe not translation from bicep curls to golf swing, but shows you are generally strong overall.

[Getoffmylawn 5,238]

Start of a new 2-week cycle, A1 workout this morning after Level 3 SuperSpeed.

Dumbbell Incline Press - 70s, reps at 12, 4, 2, 1

Arnold Press - 50s, 16, 4, 2

Dips (Body Weight) - 21, 10, 6, 4

Close Grip Chins - 13, 3, 1, 1

High-Rep Dumbbell Deadlifts - 90s, 2 sets of 25

Again, I'm stuck doing home gym workouts for another week, so that last one is me trying to make do with the equipment I have.  My COVID test came back negative so I should be back in a real gym next week.  Of course, after that I have to go on a vacation and take a serious break from this, but it is what it is.  On the exercises that were the same as I did for my last A1 workout, this represents an increase of 2 reps on the incline presses and the Arnold presses...getting stronger.

I also stepped on the scale at 188.2.  The weight may be going on a bit quicker than I wanted (that's almost 2 pounds since last week) but I'm not going to get too caught up in what the scale says week-to-week.  Truth be told, while I've been very diligent about foam-rolling, stretching, mobility work, and Planemate drills, I haven't really done any cardio to date.  I stubbed the hell out of my big toe 3 weeks ago to the point that I thought it was broken, and it's only just now healed up to the point that I feel like I can run on it.  So, sprints tomorrow morning.

[Getoffmylawn 5,238]

On 10/5/2020 at 10:52 AM, BMart519 said:

Not sure if you follow "Fit For Golf" and Mike Carroll on Twitter, but there's some great info on there about compound lifts, jumps, and med ball throws and applicability to golf. His focus on maximum effort per lift is a great reminder for the ideal intention of this kind of training. Lots of suggestions around rep numbers, which could be of interest to you in order to reduce soreness for playing days. (6-8 rep maximums for the most part). He also has specific monthly routines that implement SuperSpeed sticks. 

The main benefit of med ball work is that repetition of throwing motions will improve the efficiency of your sequence as it pertains to using and transmitting GRFs through your torso and into your upper body, increasing your power output. The throws are different enough from a golf swing that they are not going to slow down your swing speed on the SuperSpeed sticks. 

Thanks again for the Fit for Golf tip; finally went and found his content and it's been helpful.  I don't plan to alter my weight-training approach, but he's posted a lot of useful content concerning mobility work that I'm going to be able to incorporate.  And yeah, when I get closer to the next season and work in more golf-specific movements, he's given me some ideas.

[edingc 12,020]

Enjoying following this thread. I just started my offseason program on Sunday now that the weather is starting to turn for the winter. Starting with heavy compound lifts and mobility work and will ease into some Fit For Golf SuperSpeed protocols around January. 

I'm excited to see your progress. Good luck!

[Getoffmylawn 5,238]

1 hour ago, edingc said:

Enjoying following this thread. I just started my offseason program on Sunday now that the weather is starting to turn for the winter. Starting with heavy compound lifts and mobility work and will ease into some Fit For Golf SuperSpeed protocols around January. 

I'm excited to see your progress. Good luck!

Thank you for the feedback.  Last thing I want to do is post crap nobody is interested in, and I don’t want to run a bodybuilding thread in a golf forum.  
I’m really not concerned with whether or not I’ll be able to make the size and strength gains, it’s translating it to swing speed and yardage gains that I’m concerned with.  Haven’t posted much about it but I continue to do stretching and mobility work almost nightly.  That, plus SuperSpeed and PlaneMate protocols...should help it all translate like I hope.

[edingc 12,020]

10 hours ago, Getoffmylawn said:

Thank you for the feedback.  Last thing I want to do is post crap nobody is interested in, and I don’t want to run a bodybuilding thread in a golf forum.  
I’m really not concerned with whether or not I’ll be able to make the size and strength gains, it’s translating it to swing speed and yardage gains that I’m concerned with.  Haven’t posted much about it but I continue to do stretching and mobility work almost nightly.  That, plus SuperSpeed and PlaneMate protocols...should help it all translate like I hope.

Several of us have personal improvement threads. I love reading how other people are going about getting better at golf.

As the trend on the PGA Tour has shown, fitness and golf are extremely intertwined. Not saying there won't be another John Daly out there someday, but as Bryson has shown, hitting the gym can have dramatic results on swing and ball speed. That goes for professionals and amateurs alike.

I'll be curious to see how you like the Planemate as you get more along in your offseason work.