Matt, I really appreciate that you contribute so much. I think it's really helpful when people read your posts.
I have always told people they would be surprised by the many side effects of having a balanced strength training program, not the least of which is better flexibility. It usually surprises people but if you are contracting your muscles in a methodical manner then you are also teaching the agonistic muscles to perform better in their participation of the motion. The body is always working in an agonist/antagonist relationship. If you are doing a chest press then the rhomboids and other back muscles must hold appropriately to supply a stable foundation so you can access all the strength of the chest muscle. If your participating muscles can't allow for proper flex and resistance then you dilute the ability of the chest to perform. It is in the weight room that you have an opportunity to fine tune these relationships.
The roller Matt mentioned can be purchased on any golf equipment site. It is a hard foam cylinder, typically 36" x 3" and shouldn't cost more than about $10. A number of exercises can be done on them but one of the best is just to lay down on it from the base of your spine with your head at the top. Stretch your legs out long and let your arms hang off to the side. Lay here for 5 minutes. Roll off the roller and lay on the floor for a few minutes. Yes folks, this is called passive exercise but it is very effective. My private clients laughingly call it 'the beloved'. This posture allows you to open your ribcage laterally and the effects can be profound. You can also get a half cylinder but I like the full roller for balance and versitility.
I really like using the roller on my legs - quads/hamstrings/calves/hip flexors. It can be painful at times but loosens you up really well. Ever since I "became aware" of my hip flexors I can feel them tightening up whenever I sit for long periods of time. For the painful spots, I just go slow and stay on the painful points for slightly longer. I also like to roll my lower back at different angles (while leaning slightly left or right) and my lats as well.
On another note, my latest program incorporates some nice antagonist supersets. In theory these are great because you can do a lot of work in a short period of time - all without tiring out too quickly. Say you're doing a back and chest superset. You do a set of back, rest 90 secs, do a set of chest, rest 90 secs, do a set of back, etc. So you have about 3 mins of rest between working the same exercise instead of the 'usual' minute or two that you see people using when doing straight sets. Plus, as you said, working the back allows the chest to essentially "relax" to accommodate the back contracting and vice versa, providing even more recovery.
Yes Matt, I like super sets as well. I like the way you can look at both sides of the spine in concession with chest and back. Glad for people to read that you use this program. It is listed in many of the previous workout program suggestions. I am going to do some work on the roller to put on the site. Thanks for your input. Vickie
I have discovered this trainer's website along with one called "T-Nation" where many CSCS professionals post. Good stuff. There is only so much "golf specific" stuff to go around, at the end of the day, you are simply training an athlete, with a few adaptations for the demands of the sport (golf) and the current physical state of the specific golfer.
Great resource. As you did, I stumbled onto T-Nation, in my case from some Alwyn Cosgrove article. Through T-Nation, I have been exposed to some great info from Cosgrove, Eric Cressey, Mike Robertson, Bill Hartman, Chad Waterbury, Mike Boyle, John Berardi, etc.
Once you get past the "muscle head" crowd, there is some really good information. (I only say that because Boyle put a couple of REALLY good articles, which were somewhat overlooked by the Weight lifting crowd, who were aghast that someone suggested that heavy squats and deadlifts might not be great longterm)
I have enjoyed your posts, 300 drive.
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After this, there is no turning back. You take the blue pill - the story ends, you wake up in your bed and believe whatever you want to believe. You take the red pill - you stay in Wonderland and I show you how deep the rabbit-hole goes.
Physioguy is right! 300 Drive is on the right track to find the solutions to the very aspects of refining motion, on and off the golf course. You have to take control of your fitness. We have it here and there are a numerous amount of resourses. Keep seeking caz that's the way you find your way. Vickie
Great, great program/facility. They do in fact train you like an athlete. I do not do thier golf specific program....I think its for newbie's to working out (a little on the lite side, but, great for someone new to exercise)
The 1st 30 minutes is a combination of dynamic prep movements, flexability, agility drills, sprints, hops, abs, med-ball, etc. (some of the exact same stuff thats on cleveland golfs human performance website). Then we do strengh training. 3 times per week is my schedule. I have lost weight, look better (I think!), and have tons more energy during the day. Also, the workouts are different EACH session, and thats FUN. I always look forward to going their. I focus on flexability at home each morning and some evenings.
I highly recommend this type of training for anyone. And again, check out T-Nation for some great info on athletic development.
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