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What is a good golf specific workout program?


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My hat is off to you Joe. That takes commitment to be so regimented. I look forward to reading about your progress and maybe adding a thread like this when I give the program a go.

 

The hardest part is starting. Im sure we will be here when you start to do your program and see you through it. I feel the best i have felt in years.

People Sleep Peacibly in their beds at night only because rough men stand ready to do violence on their behalf. -- George Orwell

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The hardest part is starting. Im sure we will be here when you start to do your program and see you through it. I feel the best i have felt in years.

 

100% true. Seeing the results also makes it a lot easier to change your eating habits (which to me is much harder than the workouts). You'll be focused on not undoing the work you've put in.

Follow me on Twitter: @MattSaternus

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I didn't read any of the other answers....but I'd say focus on the following:

 

- core

- core

- core

- hips

- glutes

- cardio

- then some more core

 

:lol:

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Hi Manavs

 

First of all, obviously you are in great shape. I too, let myself go over the last 6 months because the doctor told me to lay off the workouts after my second DVT in my leg. I put on about 30 pounds, and now that i have been cleared, i started P90x and am almost done with the second week. I have done a thread in this section where i am planning on doing updates..etc and telling folks the benefits of the program as I believe that 90 days is a short enough time to get yourself in shape somewhat and continue on from there.

 

Now, if you dont mind I was wondering if you could take a look at my eating plan(obviously this varies but caloric intake is about the same for each meal) and also if you could recommend a "good" BCAA stack? My goal is to transform my body completely and continue from there. This would probably help others as well. I do appreciate your time.

 

Wake-Up: 315 am --> Protein Bar or Protein Shake depending on my mood and how late i woke up.

Breakfast 6am --> 1 package of 150 calorie Natures Path organic oatmeal with blueberries and flaxseed oil contained within. (This breakfast never varies)

Mid Morning Snack --> Orange or apple..depends on my mood.

Lunch 10AM --> Chicken Breast, or 2 fillets of baked fish, or sandwich on bread containing turkey or roast beef(approx 6 ounces), 1 slice of cheese, lettuce, onion and guldens mustard. About 12 baby carrot pieces, some cauliflower stalks and celery with a small bit of ranch dressing. Sometimes if they have cooked aspargus i will get that and the veggies.

Mid-afternoon snack --> Orange or apple

Pre workout NO supplement

P90X when i get home

creatine based recovery drink

Dinner(after P90x)--> chicken, or fish or lean flank steak, green beans(usually) and sometimes some rice.

before Bed--> Ceasin Protein shake with skim milk

 

Should i throw in some more cardio maybe 2 times a week for a 3 mile run or some interval training on the treadmill? I have only lost 2 pounds, but i can feel that my pants feel much better and i can tell that I am definitely becoming a lot more defined up top in m chest shoulders and arms. Is it possible that i lost weight(fat) but gained lean muscle?

 

Again, thanks!

 

Joe

Dear Joe -

 

Sorry for the delay in responding, as i have been traveling. I will answer your post and would like keep these kinds of questions in a different section as to not hijack this thread if thats ok -

 

http://forum.mygolfspy.com/topic/576-q-a-with-bodybuilding-golf-pro-michael-manavian/

 

Michael

 

:cobra-small: Staffer

:Arccos: Staffer

 

www.gdxslab.com

www.MANAVIANGolf.com

 

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I think the best golf workout is throwing medicine balls. It works almost (if not all) of the muscles you use in golf.

 

Jamo

 

This may create some imbalances in your golf swing by over developing them and leaving the rest of your muscles to stay the same. But try it and let us know how it goes.

 

I didn't read any of the other answers....but I'd say focus on the following:

 

- core

- core

- core

- hips

- glutes

- cardio

- then some more core

 

:D

NGage,

 

I'm curious where did this fascination with core came from? I never understood why the emphasis on any one muscle group. You use the body as a whole and to single out any one muscle group (and at that such a small group of muscles like your abs that can get in shape so quickly with very little effort), never made sense to me.

Michael

 

:cobra-small: Staffer

:Arccos: Staffer

 

www.gdxslab.com

www.MANAVIANGolf.com

 

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Does flexibility out weigh muscle gain?

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If you were asking Manavs exclusively, I apologize, but from my viewpoint I'd say yes. I think flexibility is something that will prevent injury, keep you pain-free, and help your golf swing. Obviously strength is also important, and having strong muscles will also do the 3 things that I mentioned. I guess if I am reading your question as "gaining muscle/strength vs. flexibility" I would choose flexibility for myself because I am very happy with my levels of strength. I suppose that will vary from person to person.

Follow me on Twitter: @MattSaternus

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If you were asking Manavs exclusively, I apologize, but from my viewpoint I'd say yes. I think flexibility is something that will prevent injury, keep you pain-free, and help your golf swing. Obviously strength is also important, and having strong muscles will also do the 3 things that I mentioned. I guess if I am reading your question as "gaining muscle/strength vs. flexibility" I would choose flexibility for myself because I am very happy with my levels of strength. I suppose that will vary from person to person.

 

See this is what i love about a golf forum, etiquette. thanks for your courtesy MSaternus -

 

I just made a thread for specific questions to me, as i dont want to hijack this one.

 

Id agree with you in that why not do both? be flexible and strong. it doesnt have to be one or the other.

 

Ive also noticed alot more instant benefit from fascia stretching than joint stretching.

 

:cobra-small: Staffer

:Arccos: Staffer

 

www.gdxslab.com

www.MANAVIANGolf.com

 

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Jamo

 

This may create some imbalances in your golf swing by over developing them and leaving the rest of your muscles to stay the same. But try it and let us know how it goes.

 

Judging by your avatar I'm not going to doubt you, but if you do it right a medicine ball will work your arms, legs, and hips too.

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Jamo

 

This may create some imbalances in your golf swing by over developing them and leaving the rest of your muscles to stay the same. But try it and let us know how it goes.

 

 

NGage,

 

I'm curious where did this fascination with core came from? I never understood why the emphasis on any one muscle group. You use the body as a whole and to single out any one muscle group (and at that such a small group of muscles like your abs that can get in shape so quickly with very little effort), never made sense to me.

Michael

 

Just a bit of a joke....but since you can't over-train your abs/obliques and with all the back issues that golf can lead to the core is essential, IMHO. Also I emphasized it, because so many people have a weak core that leads to other muscles taking over or working in the improper manner/sequences. And, IMHO, the main power sources for the swing are located from roughly your thighs to your chest.

 

 

And obviously flexibility is key too.

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Just a bit of a joke....but since you can't over-train your abs/obliques and with all the back issues that golf can lead to the core is essential, IMHO. Also I emphasized it, because so many people have a weak core that leads to other muscles taking over or working in the improper manner/sequences. And, IMHO, the main power sources for the swing are located from roughly your thighs to your chest.

 

 

And obviously flexibility is key too.

 

I totally get the joke part of it, but seriously i see way too many people stressing the importance of core, when ive never seen the need for more core work.

 

2 points specifically - you can definitely overtrain abs for sure. think about it, if you exercise any muscle group what is the end goal of it? to build it up. i dont know about you but i never wanted a bigger or wider waistline.

 

back when i competed, i only did 21 sets of abs a year, each year i competed, and that was 3 sets every other day during the last 2 weeks before a show. point being diet showed the abs, and they are such a small muscle group that they develop very quickly.

 

its actually an ongoing joke with my clientèle - when are we doing abs? lol..... yet all my clients have ripped crisp abs with a small waist making their lats look bigger

 

IMO the corner stone of a training program should be legs - i loved the line herb brooks would say - "legs feed the wolves"

 

:cobra-small: Staffer

:Arccos: Staffer

 

www.gdxslab.com

www.MANAVIANGolf.com

 

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IMO the corner stone of a training program should be legs - i loved the line herb brooks would say - "legs feed the wolves"

 

that is a great thing to hear out of a trainer. I noticed that the stronger my legs have become the stronger i get. The last time i was deployed, i did legs regularly...and when i did them i did them all out...once per week. I always noticed the next day that i had to double my protein intake and in the morningi could not stop eating until lunchtime. Also i slept like a champion when i did legs. Anyway, the point of this is to say that i agree completely, as soon as my squat came close to 3 bills, by chest and arms suddenly shot up too. Those are the biggest, most dense muscles in your body correct?

People Sleep Peacibly in their beds at night only because rough men stand ready to do violence on their behalf. -- George Orwell

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that is a great thing to hear out of a trainer. I noticed that the stronger my legs have become the stronger i get. The last time i was deployed, i did legs regularly...and when i did them i did them all out...once per week. I always noticed the next day that i had to double my protein intake and in the morningi could not stop eating until lunchtime. Also i slept like a champion when i did legs. Anyway, the point of this is to say that i agree completely, as soon as my squat came close to 3 bills, by chest and arms suddenly shot up too. Those are the biggest, most dense muscles in your body correct?

 

Yes, followed by the back - anybody can have abs (arms and chest too), show me someone with legs and i'll show you someone who went beyond the pain barrier of forced reps to get them. they are the furthest from the heart so bloodflow is an issue. they carry the rest of you around your entire life so they have constant bombardment to some degree making the training requirement to grow them that much greater. and because of their mass the nerves are loud when they're hit.

 

ps - thanks for your service from a grateful American

 

:cobra-small: Staffer

:Arccos: Staffer

 

www.gdxslab.com

www.MANAVIANGolf.com

 

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  • 5 months later...

So over the past few years I didn't really take into consideration my fitness level. I realized back in November that my weight was getting out of hand...I was topping the scales at 230 lbs and for me that was unacceptable! I took matters into my own hands and since November I have lost 30 lbs to get back down to 200.

 

Now my goal is to tone up and work on my strength and flexibility. What I need is a good golf-specific workout that will help me gain more flexibility along with helping my tone the body up. I have no desire to ripped and huge...just cut and lean.

 

Anyone have any suggestions on where I should start??

 

Thanks in advance for the help!

Well, I did some serious research into strength vs. speed for golf and found that you need both to improve your swing pattern as well as your distance. I found a web site from Mike Pederson, a fitness trainer with a golf regimen -- http://www.performbettergolf.com. It has really changed my game for the better. I did not know he just put me on the page as an example, so this is NOT spam advertising. His program REALLY works. Since the pictures, I have lost 40 pounds of fat, increased my strength such that I move three times the weight I was at the pivture set time. HOWEVER, the range of motion I gained played more into my length than the strength. My ritation is now 96 degrees as of 8/24/2010.

 

I hope it works for you as much as it did for me. If you get the full series and really use it, I believe you will really like the results, both in yor game as well as your life.

Ol' Stick

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  • 1 year later...

A good golf specific work out that I do is the following. First, let me give you my background: I'm 5'9" tall, 162 lbs, 43 years young, right handed golfer. I grew up playing soccer from age 5 thru college. I attribute alot of my talents to soccer. OK, that said, I stretch EVERYDAY. Sometimes for 30 minutes or longer or sometimes for 10 minutes depending upon my schedule. I am a big believer in stretching to become as flexible as possible. I usually stretch in the shower, touching my toes while the hot water hits my back. Being on the short side, I need to maintain my flexibility in order to generate a full turn and hit the ball as far as I can, without swinging out of my shoes. When I stretch for 30 or more minutes, I am very deliberate on how I stretch. I start by sitting on my mat indian style, legs crossed, then slowly move my torso around to the right and left, VERY IMPORTANT, do not twist quickly as you may pull something. After a few minutes, I turn a little further and hold the position for 10 seconds. I do this until I can fully turn and hold it for 30 seconds. Next I start stretching my legs, from calfs to thighs to quads and hammies. Legs are VERY important when it comes to the golf swing. I also stretch my arms and wrists and neck. When I'm done stretching, I start my workout. I workout with light weights making sure not to bulk up too much. I would rather tone than bulk, like your situation. I start with 10lb. dumbells and do 50 curls in each arm. While recovering from that I stretch by reaching down and touching my toes. After a few minutes, I work my triceps the same way. I do this over and over. Then it's sit up time. I usually do between 100-200 sit ups per session, starting with 25 to start moving to 50. In between these situps, I continue stretching. It's worked for me and hopefully it will help you some.

 

 

 

 

So over the past few years I didn't really take into consideration my fitness level. I realized back in November that my weight was getting out of hand...I was topping the scales at 230 lbs and for me that was unacceptable! I took matters into my own hands and since November I have lost 30 lbs to get back down to 200.

 

Now my goal is to tone up and work on my strength and flexibility. What I need is a good golf-specific workout that will help me gain more flexibility along with helping my tone the body up. I have no desire to ripped and huge...just cut and lean.

 

Anyone have any suggestions on where I should start??

 

Thanks in advance for the help!

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