Getoffmylawn's Swing Saga: Episode IV, Pride & Punishment

[BMart519]

30 minutes ago, Getoffmylawn said:

I AM NOT stopping my training or quest for speed, at all.  It's just time to move to phase 2...size achieved, now more of a focus on strength, power and explosiveness.  And, I need to figure out a good macro ratio to work to stay at 197 but add muscle/lose fat...a tough task I know.  @BMart519@Chip Strokes...thoughts on this?  Any references you're aware of?

As far as programming, come 2021 I am going up in weights and down in reps.  I'm thinking 4-6 rep sets with one rest-pause set.  Then, mixing n the more golf-specific movements.  Any thoughts/feedback from anyone would be much appreciated.  

I'm not a dietician, I believe there are general recommendations for macros you can Google online. Individual metabolism will have some effect on this. The general advice is to start by calculating your daily caloric needs for target body weight (base metabolic index) and energy output (workouts, etc). Protein intake target of 1.5g per pound of target body weight. Then calculate your remaining calories and balance carbs/fat according to dietary preferences. 

Continue to mix in single leg work on the compound moves (lunges, lateral squats, box jumps) in addition to bilateral work. Same with upper body - pressing and rows with one arm using DBs or cables activates the core for stability which helps resist some of the rotary forces in the golf swing. Ballistic/explosive work with med ball throws would help, you can get trampolines/pads for med ball targets.

I just ordered a landmine attachment from Amazon for $80 that mounts in the center of a 45lb plate, then insert your barbell, and load with whatever you want. For the cost, I think this is one of the most flexible add-ons for a home gym if you have a barbell and some plates. I also got a set of resistance bands ($40) that you can connect in parallel for a total of 150 lbs of resistance. I clip these on to barbells, wrap under my power cage, adjustable bench or feet, to induce progressive loading in the top half of lifts where it's easier to overcome the weight of what's on the bar. 

For example, I can dead lift 225 off the ground with medium effort, comfortably for sets. As I progress closer to lock out with bands, the load exceeds 300 pounds. But I am far from pulling 350+ off the floor. This also helps working at max/speed intent as you have less inertia to overcome at the start of the lift. As the bands begin to resist you have built some momentum and are moving fast as the bands reach their maximum. 

[Getoffmylawn]

11 minutes ago, BMart519 said:

I'm not a dietician, I believe there are general recommendations for macros you can Google online. Individual metabolism will have some effect on this. The general advice is to start by calculating your daily caloric needs for target body weight (base metabolic index) and energy output (workouts, etc). Protein intake target of 1.5g per pound of target body weight. Then calculate your remaining calories and balance carbs/fat according to dietary preferences. 

Continue to mix in single leg work on the compound moves (lunges, lateral squats, box jumps) in addition to bilateral work. Same with upper body - pressing and rows with one arm using DBs or cables activates the core for stability which helps resist some of the rotary forces in the golf swing. Ballistic/explosive work with med ball throws would help, you can get trampolines/pads for med ball targets.

I just ordered a landmine attachment from Amazon for $80 that mounts in the center of a 45lb plate, then insert your barbell, and load with whatever you want. For the cost, I think this is one of the most flexible add-ons for a home gym if you have a barbell and some plates. I also got a set of resistance bands ($40) that you can connect in parallel for a total of 150 lbs of resistance. I clip these on to barbells, wrap under my power cage, adjustable bench or feet, to induce progressive loading in the top half of lifts where it's easier to overcome the weight of what's on the bar. 

For example, I can dead lift 225 off the ground with medium effort, comfortably for sets. As I progress closer to lock out with bands, the load exceeds 300 pounds. But I am far from pulling 350+ off the floor. This also helps working at max/speed intent as you have less inertia to overcome at the start of the lift. As the bands begin to resist you have built some momentum and are moving fast as the bands reach their maximum. 

Thanks.  Yeah, I’ve got my TDE, there are just different opinions about proper macronutrient breakdowns.

I’m fortunate both gyms I use have a landline attachment.

I’ll plan out the program and circle back in this thread soon.  Appreciate the input, definitely plan to incorporate it...

[Getoffmylawn]

With the weird week that is the space between Christmas and New Years I'll likely only get two workouts in, so I'm using the workouts to find the right weights to train with at a lower rep range, and to experiment with the timing/sequencing of some exercises.  So, yesterday did a SuperSpeed ASD1, then...

Dumbbell Inclines - 85s, reps at 6, 1

Kneeling Landmine Press - 45, reps at 8, 3

Cable Pressdown - 200, reps at 8, 4

Close Grip Chins - reps at 12, 3

T-Bar Rows - 180, 2 x 6

Standing External Rotations - 30, 3 x 8

Standing Internal Rotations - 30, 3 x 12

Med Ball Slams - 10 pound ball, 3 x 5

Box Jumps - 3 x 6

The rotation, med ball, and jumps were interspersed among the main exercises along with abs as part of the "active rest" in between sets and exercises.

Diet-wise, I'm taking a break from calorie counting this week given the wealth of food, just making sure I get enough protein.  

Any feedback/thoughts on the workout above, fire away...

[edingc]

5 hours ago, Getoffmylawn said:

With the weird week that is the space between Christmas and New Years I'll likely only get two workouts in, so I'm using the workouts to find the right weights to train with at a lower rep range, and to experiment with the timing/sequencing of some exercises.  So, yesterday did a SuperSpeed ASD1, then...

Dumbbell Inclines - 85s, reps at 6, 1

Kneeling Landmine Press - 45, reps at 8, 3

Cable Pressdown - 200, reps at 8, 4

Close Grip Chins - reps at 12, 3

T-Bar Rows - 180, 2 x 6

Standing External Rotations - 30, 3 x 8

Standing Internal Rotations - 30, 3 x 12

Med Ball Slams - 10 pound ball, 3 x 5

Box Jumps - 3 x 6

The rotation, med ball, and jumps were interspersed among the main exercises along with abs as part of the "active rest" in between sets and exercises.

Diet-wise, I'm taking a break from calorie counting this week given the wealth of food, just making sure I get enough protein.  

Any feedback/thoughts on the workout above, fire away...

I don't have a good substitute for medicine ball slams, and it makes me sad. Our gym at work has great space to do med ball work and plenty of balls, but at home I don't have anything to throw them against.

For a while I tried using bands to replicate but they're unwieldy. Also tried "throwing" dumbbells (without actually throwing), but they are awkward.

First world problems, I suppose. My current training is pretty much devoid of any particular explosive work, save for SuperSpeed and a handful of max speed balls at the range, and I'm sure I'm leaving yards on the table...

[Getoffmylawn]

4 hours ago, edingc said:

I don't have a good substitute for medicine ball slams, and it makes me sad. Our gym at work has great space to do med ball work and plenty of balls, but at home I don't have anything to throw them against.

For a while I tried using bands to replicate but they're unwieldy. Also tried "throwing" dumbbells (without actually throwing), but they are awkward.

First world problems, I suppose. My current training is pretty much devoid of any particular explosive work, save for SuperSpeed and a handful of max speed balls at the range, and I'm sure I'm leaving yards on the table...

Yeah. It’s a challenge for me, the base gym and the Y (where I have been working out lately) put away all their large leather med balls...apparently they are a COVID risk but the racks of free weights and all the other equipment are not???

I’ve managed to get the Y to put out a 10 lb slam ball in lieu of the large leather version...it will work in a pinch...

[BMart519]

On 12/29/2020 at 7:08 AM, Getoffmylawn said:

The rotation, med ball, and jumps were interspersed among the main exercises along with abs as part of the "active rest" in between sets and exercises.

Any feedback/thoughts on the workout above, fire away...

The jumps/slams are your explosive work and should be done with max speed/output as opposed to when recovering. The only exception would be when using them with a superset of a loaded variant for "post activation potentiation" programming. Doing them when you are "tired" is either training your body for slower speeds or an endurance focus. 

Jumps/med ball throws can be alternated since they mostly split upper and lower body, which is how I start lifting sessions before moving on to free weights. Either do those first then the free weight sets, or do antagonist pairs if you are looking to save time on the workout. (Incline DB/T-Bar row)

[Naturalhooker]

On 9/22/2020 at 12:35 PM, dlow206 said:

I am doing the Golf WOD program. I bulked probably a little too hard during Covid, so going to try to drop a little body fat while increasing strength.

I'm started doing the golf wod program and have had awesome results. It's has really helped with the footwork and being able to be explosive into the ball.

[Getoffmylawn]

56 minutes ago, BMart519 said:

The jumps/slams are your explosive work and should be done with max speed/output as opposed to when recovering. The only exception would be when using them with a superset of a loaded variant for "post activation potentiation" programming. Doing them when you are "tired" is either training your body for slower speeds or an endurance focus. 

Jumps/med ball throws can be alternated since they mostly split upper and lower body, which is how I start lifting sessions before moving on to free weights. Either do those first then the free weight sets, or do antagonist pairs if you are looking to save time on the workout. (Incline DB/T-Bar row)

Yeah, very good point.  I always do the jumps first before leg work, but for the med ball work...are you saying do those first, before getting into heavy pressing work, or to do them immediately after as a superset?

[BMart519]

Throws first. Heavy work always after speed. If you are trying to max out or set PBs on lifts, that should be done on a day with minimal speed work. 

Similar idea to the speed concept. A bench press PB after Super Speed and med balls throws is a different PB than a bench right after warm up while fresh with no speed work. 

[Getoffmylawn]

22 minutes ago, BMart519 said:

Throws first. Heavy work always after speed. If you are trying to max out or set PBs on lifts, that should be done on a day with minimal speed work. 

Similar idea to the speed concept. A bench press PB after Super Speed and med balls throws is a different PB than a bench right after warm up while fresh with no speed work. 

Okay, thanks.  I'm after speed...could care less about PBs at this point.

[edingc]

On 12/10/2020 at 10:52 AM, Getoffmylawn said:

Just bought this book in the spirit of fleshing out the next phase of workouts I mentioned yesterday...

Thoughts on this now that you have had a while with it?

[Getoffmylawn]

1 hour ago, edingc said:

Thoughts on this now that you have had a while with it?

So it’s good and I’m glad I bought it, but the emphasis is on “fix”...it’s a book about identifying physical limitations and then using Joey D’s specific exercise prescriptions to address that specific limitation.  He outlines several TPI-like screens and then based on your ability or inability to do them, he lists several exercises to improve your mobility, stability, etc., specific to what that screen demonstrates you need to improve.

The book is not something you can really use to develop a complete training program.

[edingc]

8 minutes ago, Getoffmylawn said:

So it’s good and I’m glad I bought it, but the emphasis is on “fix”...it’s a book about identifying physical limitations and then using Joey D’s specific exercise prescriptions to address that specific limitation.  He outlines several TPI-like screens and then based on your ability or inability to do them, he lists several exercises to improve your mobility, stability, etc., specific to what that screen demonstrates you need to improve.

The book is not something you can really use to develop a complete training program.

Good feedback. Thanks. Sounds like I'll hang on to my money and just eventually get around to doing a TPI screen on my own since it's a part of Fit for Golf's programming...

[BMart519]

I really like Super Speed level 4... first session in 4 weeks as my shoulder has been killing me. The heel stomp swing was a great cue for me. My normal swings to start with heavy club swings were 1-2 mph slower than the beginning of my training 2-3 months ago. Heel plant boosted speed 5-8 mph compared to normal swings. Ended the session with 4 mph (102) higher swing speed hitting a ball compared to 2 months ago. No ball swings were +2mph and max score it swings with light stick were +3 mph. 
 

 

Edited January 3, 2021 by BMart519

[Getoffmylawn]

1 hour ago, BMart519 said:

I really like Super Speed level 4... first session in 4 weeks as my shoulder has been killing me. The heel stomp swing was a great cue for me. My normal swings to start with heavy club swings were 1-2 mph slower than the beginning of my training 2-3 months ago. Heel plant boosted speed 5-8 mph compared to normal swings. Ended the session with 4 mph (102) higher swing speed hitting a ball compared to 2 months ago. No ball swings were +2mph and max score it swings with light stick were +3 mph. 
 

 

I start Level 4 protocols tomorrow too and am really looking forward to consistent heel stomp work as well...hoping it helps me get more efficient using the ground.

[edingc]

2 hours ago, BMart519 said:

I really like Super Speed level 4... first session in 4 weeks as my shoulder has been killing me. The heel stomp swing was a great cue for me. My normal swings to start with heavy club swings were 1-2 mph slower than the beginning of my training 2-3 months ago. Heel plant boosted speed 5-8 mph compared to normal swings. Ended the session with 4 mph (102) higher swing speed hitting a ball compared to 2 months ago. No ball swings were +2mph and max score it swings with light stick were +3 mph. 
 

 

 

1 hour ago, Getoffmylawn said:

I start Level 4 protocols tomorrow too and am really looking forward to consistent heel stomp work as well...hoping it helps me get more efficient using the ground.

I need to do better at following the protocols. I'm technically on level four now as well. I found the heel stomp to be really beneficial for me also. 

[BMart519]

3 hours ago, edingc said:

 

I need to do better at following the protocols. I'm technically on level four now as well. I found the heel stomp to be really beneficial for me also. 

Don’t get too hung up on it, I watch a couple of their videos on YouTube then pick 1-3 swings other than the normal swing. It’s all about getting reps in with heavy and light sticks. Some sets I do 5 reps, some times it will be 6-7 if I don’t get reads. 

[edingc]

7 hours ago, BMart519 said:

Don’t get too hung up on it, I watch a couple of their videos on YouTube then pick 1-3 swings other than the normal swing. It’s all about getting reps in with heavy and light sticks. Some sets I do 5 reps, some times it will be 6-7 if I don’t get reads. 

Do you still do both sides or only focus on your dominant side? 

One of the things I've taken away from reading some Fit For Golf and Par4Success content is that the SuperSpeed protocols may be a bit taxing unnecessarily, which I've found to be true. Very hard for me to keep up a full protocol workout combined with lifting/stretching. I've enjoyed just working through "regular" swings with the different weights - much quicker and far less taxing on the body.

[Getoffmylawn]

Off to a great start to the new year and "Phase II" of this offseason experiment.  Did my first SuperSpeed Level 4 workout, then my "A1" workout, now modified for strength and power.  Again, reps are all really one set...working set to max, 15 second rest/pause, then cranking out a few more reps if I can

Med Ball Slams - 3 x 5 (10 pound ball)

Dumbbell Incline Press - 85s, reps at 7, 1

Kneeling Landmine Press - 45, reps at 9, 3

Cable Pressdown - 200, reps at 10, 5

Close-Grip Chins - reps at 12, 3

Trap Bar Deadlifts - 400, 2 x 4

Standing Internal Rotations - 20, 3 x 12

Standing External Rotations - 20, 3 x 8

Box Jumps - 2 x 5

This is more exercises than I've been doing, but with less rest/pause work and moving with greater pace and intent between exercises the total time duration is pretty much the same.

Finally got after a 400 pound deadlift too.

Haven't talked much about supplementation in this thread but I did decide to start a pre-workout powder, which I don't normally mess with but wanted to have it for some extra giddy-up...I'll use up the one small tub (Cellucor C4) and then go back to my black coffee.

 

[Getoffmylawn]

56 minutes ago, edingc said:

Do you still do both sides or only focus on your dominant side? 

One of the things I've taken away from reading some Fit For Golf and Par4Success content is that the SuperSpeed protocols may be a bit taxing unnecessarily, which I've found to be true. Very hard for me to keep up a full protocol workout combined with lifting/stretching. I've enjoyed just working through "regular" swings with the different weights - much quicker and far less taxing on the body.

I've heard that from Mike Carroll too, that the SuperSpeed protocols are too high volume from his perspective.  Did my first Level 4 today and it definitely is...3 different swings, 5 swings per stick, dominant and non-dominant.  Add the 3 normals at the end and that's 93 total swings to knock out, with each to be done "all out"!