A New Dad's Journey of Golf & Fitness

[thatgolfguyrob 22]

Hi everyone - long time lurker of the forums and decided that to help hold myself accountable, I'd start a thread to capture my journey of golf and fitness in 2021 and beyond. As the title suggests, I'm a new dad and am thankful to have an understanding wife that doesn't want that to impact my golf/fitness goals. For a little background, I've been playing golf for about 15 years and haven't played competitively since high school. As a golf addict who would like to get the competitive juices flowing, I've signed up for the US Am Tour and will be playing in the DC Chapter's events. Additionally, I've always had an interest in long drive, so my plan is to sign up for some Amateur Long Drive tour events. I'm nowhere near as long as some of those guys, but once again, I'm looking to get the competitive juices flowing and I think it would be fun. As of right now, my tentative schedule would look something like this:

• Feb 13: The Gauntlet Indoor February Fun (ALD Tour)
• Mar 28: Westfields Spring Open (US Am Tour)
• Apr 5: Evergreen Masters (US Am Tour) - tentative
• Apr 10: Battle at Stonewall (US Am Tour) - tentative
• April 17: April Attack at Arundel Golf Park (ALD Tour)
• Apr 25: Raspberry Revenge (US Am Tour)
• May 8: 1757 Shootout (US Am Tour)
• May 15: Spring Bash at The Gauntlet (ALD Tour)
• June 5: Lake Presidential Classic (US Am Tour)
• June 21: Championship at Creighton Farms (US Am Tour)
• July 24-25: Myrtle Beach Amateur (US Am Tour)
• TBD: DC Tour Championship (US Am Tour)

In addition to my golfing journey, I've also placed more emphasis on fitness in my life. While I've always been interested in fitness, for the last month or so, I've placed more emphasis on staying consistent, keeping things simple, and seeing how it carries over to golf. My plan is to use this thread to track my workouts as well, assuming y'all don't get bored with it. 

Let me know if you have any questions! Hopefully y'all find this interesting and I'm looking forward to taking you along for the ride!

 

[thatgolfguyrob 22]

Now that Christmas has passed, figured I'd provide an update on my training and some new toys I'll have to help practice this winter. Quick overview on training (let me know if anyone would like less/more details):

Week 5 Day 1

Main Lifts:

• DB Power Cleans - 5x5
• Incline DB Press - 5x5,1x10
• Goblet Squats - 5x5,1x10

Accessories (3 sets of each):

• Pull-ups
• Staggered-stance DB Romanian Deadlifts
• Curls
• Russian Twists
• Banded Golf Stretch

Week 5 Day 2

Main Lifts:

• DB Snatch - 4x5
• Seated DB Press - 4x5,1x10
• Goblet Squats - 4x5

Accessories (3 sets of each):

• DB Batwing Rows
• Face Pulls
• Wrist Curls
• Incline DB Press
• Pallof Press

As mentioned, I was also able to get the Unlocked Golf Swing Speed Trainer for Christmas, and I purchased myself a Birdie Ball putting mat. Figured that in the short time I get away from the newborn, I could at least hit a few putts or get a few swings in....every little bit helps!

Thanks again for checking out my journey.

[thatgolfguyrob 22]

 Hope everyone is having a good week! In addition to the golf related accessories I picked up for Christmas, I also received TRX straps which will help add variety to the workouts. I forgot to mention it before, but I live in a two bedroom condo with my wife, so my 'gym' is also my son's nursery (and soon to be practice putting area). Because of that, space is tight, so I try to be as efficient as possible with my equipment. Current equipment includes adjustable dumbbells, adjustable bench, TRX straps, weight vest, pull-up door attachment, and some bands.

Week 5 Day 3

Main Lifts:

• DB Power Cleans - 5x5
• DB Press - 5x5,1x10
• Goblet Squats - 5x5,1x10

Accessories (3 sets of each):

• TRX Pull-ups
• Kneeling DB Arnold Press
• Dynamic Push-ups
• TRX Single Arm Rows
• DB Curls
• Split Stance Band Rotations

[thatgolfguyrob 22]

Happy new year everyone! As I wait for my putting mat to arrive, I figured I’d provide an update on my workouts. 
 

Week 6 Day 1

Main Lifts:

• DB Power Cleans - 5x5
• Incline DB Press - 5x5,1x10
• Goblet Squats - 5x5,1x10

Accessories (3 sets of each):

• Pull-ups
• Staggered-stance DB Romanian Deadlifts
• Curls
• TRX Knee Tucks
• Banded Golf Stretch

Week 6 Day 2

Main Lifts:

• DB Snatch - 4x5
• Seated DB Press - 4x5,1x10
• Goblet Squats - 4x5

Accessories (3 sets of each):

• DB Batwing Rows
• Incline DB Press
• Face Pulls
• Wrist Curls
• TRX Chest Press
• Pallof Press
• TRX Mountain Climbers

[dlow206 5,213]

I will be following.

Like the workouts you are doing, i need to hit up more power cleans

[thatgolfguyrob 22]

12 hours ago, dlow206 said:

I will be following.

Like the workouts you are doing, i need to hit up more power cleans

Thanks for following! I just started doing them more, so I'm excited to see how it carries over to golf.

[thatgolfguyrob 22]

Putting mat will be here Friday and that's when the offseason putter battle begins. I've always loved my Scotty, but I found magic with the Cleveland. Now that I have some time to set aside for putting, I look forward to seeing which one comes out on top!

Finishing up week 6 on my program, here's what today looked like:

Week 6 Day 3

Main Lifts:

• DB Power Cleans - 5x5
• DB Press - 5x5,1x10
• Goblet Squats - 5x5,1x10

Accessories (3 sets of each):

• TRX Pull-ups
• Kneeling DB Arnold Press
• Dynamic Push-ups
• TRX Single Arm Rows
• DB Curls
• Split Stance Band Rotations

[thatgolfguyrob 22]

Putting mat should be here this afternoon, along with an adjustable kettlebell (to mix things up). In the meantime, had another great workout today and can't wait to get some swings in soon, to see how the workouts are helping.

Week 7 Day 1

Main Lifts:

• DB Power Cleans - 5x5
• Incline DB Press - 5x5,1x10
• Goblet Squats - 5x5,1x10

Accessories (3 sets of each):

• Pull-ups
• Staggered-stance DB Romanian Deadlifts
• Curls
• TRX Knee Tucks
• Banded Pull-throughs (will be replaced with KB swings, once it arrives)
• Banded Golf Stretch

Edited January 11 by rsolson5755

[thatgolfguyrob 22]

Putting mat arrived and I can't wait to start using it - first need to get the clubs out of storage though . Knocked out another great workout yesterday, and I'm already excited to see how the KB exercises help out. Not sure I've discussed this, but the main part of my workout revolves around an explosive movement (cleans/snatches), a pressing movement, and squats. I then hit weak areas with accessories and try to focus at least 1 on a more 'golf specific' movement. As always, let me know if you have any questions!

Week 7 Day 2

Main Lifts:

• DB Snatch - 4x5
• Seated DB Press - 4x5,1x10
• Goblet Squats - 4x5

Accessories (3 sets of each):

• DB Batwing Rows
• Incline DB Press
• Straight-arm Pulldowns
• Wrist Curls
• KB Rotational Swings
• Pallof Press

[thatgolfguyrob 22]

Another day, another workout.

Week 7 Day 3

Main Lifts:

• DB Power Cleans - 5x5
• DB Press - 5x5,1x10
• Goblet Squats - 5x5,1x10

Accessories (3 sets of each):

• TRX Pull-ups
• Kneeling DB Arnold Press
• Dynamic Push-ups
• TRX Single Arm Rows
• DB Curls
• Split Stance Band Rotations

[thatgolfguyrob 22]

Had a great workout this morning. Looking forward to getting some practice in this weekend and hopefully make it onto the course soon. 

Week 8 Day 1

Main Lifts:

• DB Power Cleans - 5x5
• Incline DB Press - 5x5,1x10
• Goblet Squats - 5x5,1x10

Accessories (3 sets of each):

• Pull-ups
• Staggered-stance DB Romanian Deadlifts
• Curls
• TRX Knee Tucks
• KB Swings
• Banded Golf Stretch

[thatgolfguyrob 22]

Great workout yesterday and broke out the putting mat for a quick practice session while the kid slept. Plan is to try and practice putting every day and keep track of my stats to see what I need to work on and to make sure I'm actually improving. After the first session, the Scotty has reminded me why I bought it, and it has regained the lead spot in the bag. We will see if this is just a honeymoon phase, or if it continues.

Week 8 Day 2

Main Lifts:

• DB Snatch - 4x5
• Seated DB Press - 4x5,1x10
• Goblet Squats - 4x5

Accessories (3 sets of each):

• DB Batwing Rows
• Incline DB Press
• Straight-arm Pulldowns
• Wrist Curls
• KB Rotational Swings
• Pallof Press

[thatgolfguyrob 22]

Feeling really good about where my strength is right now. I'm also feeling more explosive during my workouts, so I'm really hoping it carries over to golf. Starting to lay out a plan for my putting practice too - so I'm excited to see how that carries over to the course as well. Without going into too many details, plan is to rotate weeks of no break, left-to-right, and right-to-left putts, keeping track of all stats. 

Week 8 Day 3

Main Lifts:

• DB Power Cleans - 5x5
• DB Press - 5x5,1x10
• Goblet Squats - 5x5,1x10

Accessories (3 sets of each):

• TRX Pull-ups
• Kneeling DB Arnold Press
• Dynamic Push-ups
• TRX Rows (will most likely replace these with birddog rows)
• DB Curls
• Split Stance Band Rotations

[thatgolfguyrob 22]

Woke up early to get some putting practice in. Had a great session and really forced myself to focus on each putt, even though the distances were quite short. As mentioned previously, I'll be focusing on 3'/5'/7' putts (limited space available), and I'll be rotating types of break. This should allow me to hit all types of putts this winter, and really hone in my putting stroke.

[thatgolfguyrob 22]

Had a great workout this morning and looking forward to another putting session tomorrow morning. Starting to hit weights that I haven't touched since college, so that's nice to see.

Week 9 Day 1

Main Lifts:

• DB Power Cleans - 5x5
• Incline DB Press - 5x5,1x10
• Goblet Squats - 5x5,1x10

Accessories (3 sets of each):

• Pull-ups
• Staggered-stance DB Romanian Deadlifts
• Curls
• TRX Knee Tucks
• KB Swings
• Banded Golf Stretch

[JFish350 20]

On 1/11/2021 at 7:25 AM, thatgolfguyrob said:

Putting mat arrived and I can't wait to start using it - first need to get the clubs out of storage though . Knocked out another great workout yesterday, and I'm already excited to see how the KB exercises help out. Not sure I've discussed this, but the main part of my workout revolves around an explosive movement (cleans/snatches), a pressing movement, and squats. I then hit weak areas with accessories and try to focus at least 1 on a more 'golf specific' movement. As always, let me know if you have any questions!

Week 7 Day 2

Main Lifts:

• DB Snatch - 4x5
• Seated DB Press - 4x5,1x10
• Goblet Squats - 4x5

Accessories (3 sets of each):

• DB Batwing Rows
• Incline DB Press
• Straight-arm Pulldowns
• Wrist Curls
• KB Rotational Swings
• Pallof Press

Keep up the good work. I am not trainer but play one one golf forums. The most important thing to keep in mind with training as you are is to focus on FORM.  Wrong form to much weight equals injury and not being able to even lift your your new baby. I see many people in the gym "when they were open" with horrid form then watch them walk away with a limp or a shake of the arm or worse grab their back. I am not a picture of health but I work on form due to injuries over my 51 years. The weight will go up  with correct form. 

Good luck this year and enjoy that new baby, they are never as young as they were yesterday. Soon they will be in college and your begging for a phone call. 

[thatgolfguyrob 22]

On 1/23/2021 at 11:50 AM, JFish350 said:

Keep up the good work. I am not trainer but play one one golf forums. The most important thing to keep in mind with training as you are is to focus on FORM.  Wrong form to much weight equals injury and not being able to even lift your your new baby. I see many people in the gym "when they were open" with horrid form then watch them walk away with a limp or a shake of the arm or worse grab their back. I am not a picture of health but I work on form due to injuries over my 51 years. The weight will go up  with correct form. 

Good luck this year and enjoy that new baby, they are never as young as they were yesterday. Soon they will be in college and your begging for a phone call. 

Thanks for the input! Believe me, form has been a huge area of focus for me. While I'm only 32, I've already learned that lesson the hard way. Chasing after a bigger deadlift, regardless of form, has taught me that form is more important than numbers. I made sure to start off nice and light with this program and whenever I feel my form breaking down, I reset the weights by 10-15% and build back up.

Thanks again for checking in and I will be sure to cherish each and every moment with the new baby. I still can't get over how much he's grown and he's not even 3 months old!

[thatgolfguyrob 22]

Another great workout yesterday and I'm really starting to feel stronger and healthier. Starting to dial in the diet as well, so I'm really excited to see what I can accomplish over the next few months. Workout is below. This morning I had another putting session and it did not go as well as I had hoped. Our condo is older, so I guess the floor has a natural right to left break, but I just couldn't adjust and that's unacceptable. Thankfully, it's just one session and by keeping track of my stats, I know what I need to work on.

Week 9 Day 2

Main Lifts:

• DB Snatch - 4x5
• Seated DB Press - 4x5,1x10
• Goblet Squats - 4x5

Accessories (3 sets of each):

• DB Batwing Rows
• Incline DB Press
• Face Pulls
• Straight-arm Pulldowns
• Wrist Curls
• KB Rotational Swings
• Pallof Press

[thatgolfguyrob 22]

Great workout yesterday and fantastic putting session this morning. I was really annoyed with how Monday's session went and I was doubting my putting stroke, my putter, my grip etc. The inner club-ho in me was looking at what putter to buy next, but today allowed me to step back and not make such drastic changes. Hoping to build on today's work and keep progressing.

Week 9 Day 3

Main Lifts:

• DB Power Cleans - 5x5
• DB Press - 5x5,1x10
• Goblet Squats - 5x5,1x10

Accessories (3 sets of each):

• TRX Pull-ups
• Kneeling DB Arnold Press
• Dynamic Push-ups
• KB Birddog Rows
• DB Curls
• Split Stance Band Rotations