Fitness Only: Calisthenics & Plyos. Athletic, Springy, Strong, Mobile, Quick Body. Minimal Time & Equipment

[J.Bex]

For those into fitness or looking into exercises for speed… This is a (warning: lengthy) call for doing explosive bodyweight workouts, minimal on time and equipment.  Incorporate calisthenics & plyometrics regularly if you’re not already.

Goal

To be able to move the body quickly in general, not just for the golf swing.  Build a more wholistic fitness base of body-moving speed.  Then swing speed – if that’s your goal – may be a side benefit, though this post is for fitness 🤸‍♂️, not swing speed training.  It's also not a need for good golf, and definitely secondary to technique and ball striking for hitting longer.  Just a speed side of fitness here. 

Btw, saw a past thread where WRX said there’s not enough interest for a fitness subforum… Maybe one day.

IMO there’s more to staying strong, conditioned, and mobile:  There’s keeping the body’s ability to move quickly.  Throw bodyweight around.  As people age we know strength can still be there - plenty of guys with “old man strength” - but speed and agility will drop off first.  Many gym exercises for strength and building muscle don’t necessarily promote body-moving quickness especially if you’re not adding explosive speed work.

Not for Everyone

Of course injures and physical conditions, age/weight related or not, will limit a lot of those out there. 👨‍🦽  You do what you’re safely capable of.  Consult a doctor or professional trainer.  I’m NOT one.  That’s the disclaimer as to not get blamed for someone with arthritic knees, a fake hip, fused lumbar, and holiday weight getting injured trying to do explosive burpees that joostin recommended. 🙈

Workout Criteria

The vid below is my current 5 minute routine that’s meant to be a daily thing.  Again build your own workout to what you’re capable of, or follow along, but here’s my own criteria:

- Promote mobile body-moving quickness, relative strength, and fast twitch muscle (NOT building muscle mass with this)

- Supplementary to strength training gym/home workouts, but can stand on its own

- Minimal on time.  The longer a routine becomes, the more it becomes a burden for me.  Keeping it short helps keep it practical and sustainable on a daily basis.

- Minimal on equipment.  Only bodyweight plus a single weight (50 lb kettlebell in vid).  Just need a little floor space.

- Hit every part of the body.  Pack a lot in a little amount of time.  Core, lower body, upper body, grip, ankle mobility…  This routine was made with traveling in mind.  Substitute more plyos if no weights are around.  Mix in things that you like – pullups, dips, Bulgarian split squats, ab wheel, bridges, resistance bands…

- Hit different joint angles with good ROM

- All compound movements, mostly unilateral 

- Explosive movements - plyos and with weight – to help promote fast twitch muscle

- Burpees are staple plyo movements.  They suck because they are great 😄.  Get the body down and up off the floor quickly.  Not looking to do hundreds-thousands of reps (Iron Wolf and other crazy conditioned burpee dudes on YT are inspiring though).

- Sequence to prime the body for weighted lifts

- Doubles as quick cardio / conditioning

- Challenging but won’t get burned out

- Can scale up with multiple rounds

- Use max intent / effort on every rep

 

Don’t have 5 minutes?  Give max effort to 1 minute of something.  Below is just 30 seconds of nutty "commando burpees" (YT Moses Cuevas) that only counts as 2 reps:

 

https://youtube.com/shorts/-RtXfJ3TI4U?si=o-SlQO7PqxhiNI1m

Staying Athletic

Anecdotally, bodyweight workouts make me feel more athletic.  A while back a few lifting programs opened my eyes to more bodyweight and HIIT circuits as accessories to lifting heavy, and over time I’m enjoying that stuff more.  In my 40s swing speed is faster vs. my younger self.  In 20s-30s-and beyond, most seem to lift for PRs and looks 💪(ok strength and health too lol), which is perfectly fine.  But again get in some plyometrics for the speed work that’s probably lacking if you’re not playing sports regularly and not jumping, sprinting, throwing, swinging fast… especially as you age.  Stay springy, bouncy, agile - in addition to strong.

 

Swinging fast is basically a plyo movement, so at least golfers have a leg up on more sedentary people.  Btw it’s good to video yourself or get someone’s feedback, like with a swing, to see your exercise form and how fast/slow/bad you look 😆.

Fast Twitch

No one really knows their fast twitch muscle composition, let alone in different body parts.  That requires biopsies of muscle samples.  Maybe Rory has 5% more Type 2 X muscle fiber than most (on top of a better swing).  Who knows.  But according to an expert in the field, Dr. Andy Galpin, to train for fast twitch you want to include training heavy and training with speed.

 

8/25/24.  Adding a few vids on fast twitch:

- Galpin:  

 

- Gibala:

 

- Israetel:

 

Adding a side note per some discussion below:  Promoting actual fast twitch muscle fiber conversion or not, IMO plyos are awesome accessible exolosive exercises to keep the body moving and keep it "young".  It unfortunately takes a back seat I feel as people get older and "go to the gym" to do typical strength work on machines and with free weights, that are a lot of times slow movements.  I think combining all of that is key though for a whole picture of strength and conditioning.  At the least, maybe a workout like this helps to slow the the loss of fast twitch muscle fiber over time.

TLDR: Warned you on the length 📖.  Do what you physically can with your bodyweight for calisthenics & plyos, safely, but with full effort to build a solid wholistic base for body-moving speed and explosiveness.  Keep it short and sustainable.  Add strength training separately for some heavier lifting and you’re doing good to possibly promote fast twitch speed and keep it for a long run.  However that fits or not with your life or golf journey is up to you.✌ 🏌️🏌‍♀️‍

Edited September 28, 2024 by joostin
Title, added links

[GungHoGolf]

Welp, I just ordered a 50 lb kettlebell on Amazon, it’ll be here tomorrow. Five minutes was the big selling point here for me. I’ve been out of shape for too long following knee arthroscopy 18 months ago and L4-5 microdiscectomy 10 months ago. Playing good golf, but have lost some speed and I know my legs and core are weak.

 

Question: are you just wearing socks in that video? Seems like a little traction would be safer on carpet, but maybe there’s a good reason for socks?

[Hawkeye77]

The very rare times I’m doing anything explosive it is diet related. 

[jobin]

Suggest you look at UTube vids from HOSHINA TRAINING STUDIO.  Many good practical ideas, supported by demonstrations. Dead weight strength good, but 'go faster' techniques superior.

[J.Bex]

14 hours ago, GungHoGolf said:

Welp, I just ordered a 50 lb kettlebell on Amazon, it’ll be here tomorrow. Five minutes was the big selling point here for me. I’ve been out of shape for too long following knee arthroscopy 18 months ago and L4-5 microdiscectomy 10 months ago. Playing good golf, but have lost some speed and I know my legs and core are weak.

 

Question: are you just wearing socks in that video? Seems like a little traction would be safer on carpet, but maybe there’s a good reason for socks?

Just socks.  I never notice a slippage problem, but will go without too.  The preference is barefoot training without shoes - good for foot health - unless they're one of those minimal barefoot type shoes.  However works for you.  Definitely go your own pace and work your way up given your knee and back history.

[johnrobison]

20 hours ago, joostin said:

No one really knows their fast twitch muscle composition, let alone in different body parts.  That requires biopsies of muscle samples.  Maybe Rory has 5% more Type 2 X muscle fiber than most (on top of a better swing).  Who knows.  But according to an expert in the field, Dr. Andy Galpin, to train for fast twitch you want to include training heavy and training with speed.‍

Good stuff, joostin! I had a similar 5 min routine as a daily warmup. And I hear you on the burpees - definitely a love/hate thing with them! 

 

Just one thing on the point I quoted. I think the most current science is showing that we don't have muscle fiber types (slow/fast) but that all muscle fiber can be trained and optimized along a spectrum. I'm not saying this to dispute anything you posted - only to encourage people to be cognizant of what their goas are and train specifically with those goals in mind. IOW... We can choose whether to train our muscle fibers to be optimized for one, the other, or a compromise of a bit of each. Rather than being in a paradigm of, "I don't have slow or fast twitch", or whatever.

[GungHoGolf]

25 minutes ago, johnrobison said:

Good stuff, joostin! I had a similar 5 min routine as a daily warmup. And I hear you on the burpees - definitely a love/hate thing with them! 

 

Just one thing on the point I quoted. I think the most current science is showing that we don't have muscle fiber types (slow/fast) but that all muscle fiber can be trained and optimized along a spectrum. I'm not saying this to dispute anything you posted - only to encourage people to be cognizant of what their goas are and train specifically with those goals in mind. IOW... We can choose whether to train our muscle fibers to be optimized for one, the other, or a compromise of a bit of each. Rather than being in a paradigm of, "I don't have slow or fast twitch", or whatever.

This paper from three years ago seems to be relevant. Its abstract:

 

Human muscle fibers are generally classified by myosin heavy chain (MHC) isoforms characterized by slow to fast contractile speeds. Type I, or slow-twitch fibers, are seen in high abundance in elite endurance athletes, such as long-distance runners and cyclists. Alternatively, fast-twitch IIa and IIx fibers are abundant in elite power athletes, such as weightlifters and sprinters. While cross-sectional comparisons have shown marked differences between athletes, longitudinal data have not clearly converged on patterns in fiber type shifts over time, particularly between slow and fast fibers. However, not all fiber type identification techniques are created equal and, thus, may limit interpretation. Hybrid fibers, which express more than one MHC type (I/IIa, IIa/IIx, I/IIa/IIx), may make up a significant proportion of fibers. The measurement of the distribution of fibers would necessitate the ability to identify hybrid fibers, which is best done through single fiber analysis. Current evidence using the most appropriate techniques suggests a clear ability of fibers to shift between hybrid and pure fibers as well as between slow and fast fiber types. The context and extent to which this occurs, along with the limitations of current evidence, are discussed herein.

 

 

 

 

Edited August 19, 2024 by GungHoGolf

[vegasandre]

Love these exercises...
Any active golfer who is not actively "excercising" for whatever reason is missing out on possible significant gains-especially in the swing speed area as well as feeling better overall. 

I joined Crossfit about 18 months ago and we do many of these types of exercises.  Some other exercises at CF may be somewhat over the top for golf... but on an overall type basis... Huge improvement.

57 years old.  my cruising Driver swing speed 120+ and not even trying..

thanks CF.. have to go in 2 hours.  its snatch day. I hate them..lol


 

[Nels55]

I believe that the exercises demonstrated could be problematic long term as it looks like there is a lot of unnecessary stress on the joints with all of the bouncing around.  I prefer low impact stuff like biking or maybe a rowing machine.  LOL I am a bit older and I have lower back issues so I have a different point of view. 

 

I used to do a lot of high impact stuff along with weight lifting a lot of which puts compression on the spine.  Now days I use a total gym which allows me to stretch my spine while hanging from my arms using my body weight for a few arm exercises along with some core work.   That and exercise bike along with walking the golf course conspire to keep me in reasonable condition. 

 

Everyone's body parts have an expiration date and I believe that is best to use them in a prudent manor.  Might be something to consider for anyone looking to get into better shape.     

[J.Bex]

5 hours ago, Nels55 said:

I believe that the exercises demonstrated could be problematic long term as it looks like there is a lot of unnecessary stress on the joints with all of the bouncing around.  I prefer low impact stuff like biking or maybe a rowing machine.  LOL I am a bit older and I have lower back issues so I have a different point of view. 

 

I used to do a lot of high impact stuff along with weight lifting a lot of which puts compression on the spine.  Now days I use a total gym which allows me to stretch my spine while hanging from my arms using my body weight for a few arm exercises along with some core work.   That and exercise bike along with walking the golf course conspire to keep me in reasonable condition. 

 

Everyone's body parts have an expiration date and I believe that is best to use them in a prudent manor.  Might be something to consider for anyone looking to get into better shape.     

I understand, and am aware of a large range of demographics here, hence the disclaimer, and deferring to your own trainer.  Lots of 115+mph swingers.  But also lots of 70+ year olds (some staying strong 👏).  Those that aren’t in physical condition to jump and land with impact shouldn’t, and should find alternatives like you said.  Plyos like these are definitely catered more to those that are still in their athletic prime, or in the ballpark, without osteoarthritis or degenerative bone or tissue things going on. 

That said, with the act of getting stronger coming from muscular and neuromuscular adaptation, if you're doing plyo training moderately and consistently, some might say the joints will be stronger / healthier for longer.  Also there are regressions to any exercise.  Jump while holding the back of a chair for a softer landing.  No jumping at all?  Ok, are Hindu squats possible?  Pushups on the side of a bed.  Again the goal of the thread is general "body moving speed".  If some are too far beyond any kind of impact, so be it.  But for those that are not, and they’re looking to go from a 110 mph swing to 120… that’s where this is more relevant.

In my view, while you have your athleticism, use it (!), but be smart.  Don’t train through pain.  If your joints don’t agree, “listen to your body" and do something else.  Work on bullet-proofing of the joints, strengthening the surrounding areas.  Over time, yes, you want to adapt training as your body changes.  If more people are to do these things when they are younger and healthier, and were proactive vs reactive, maybe their joints will be stronger and bodies more agile and athletic for longer.  At least that's my hope 😉, but I'll defer to the pros.
 

[J.Bex]

11 hours ago, johnrobison said:

Good stuff, joostin! I had a similar 5 min routine as a daily warmup. And I hear you on the burpees - definitely a love/hate thing with them! 

 

Just one thing on the point I quoted. I think the most current science is showing that we don't have muscle fiber types (slow/fast) but that all muscle fiber can be trained and optimized along a spectrum. I'm not saying this to dispute anything you posted - only to encourage people to be cognizant of what their goas are and train specifically with those goals in mind. IOW... We can choose whether to train our muscle fibers to be optimized for one, the other, or a compromise of a bit of each. Rather than being in a paradigm of, "I don't have slow or fast twitch", or whatever.

 

10 hours ago, GungHoGolf said:

This paper from three years ago seems to be relevant. Its abstract:

 

Human muscle fibers are generally classified by myosin heavy chain (MHC) isoforms characterized by slow to fast contractile speeds. Type I, or slow-twitch fibers, are seen in high abundance in elite endurance athletes, such as long-distance runners and cyclists. Alternatively, fast-twitch IIa and IIx fibers are abundant in elite power athletes, such as weightlifters and sprinters. While cross-sectional comparisons have shown marked differences between athletes, longitudinal data have not clearly converged on patterns in fiber type shifts over time, particularly between slow and fast fibers. However, not all fiber type identification techniques are created equal and, thus, may limit interpretation. Hybrid fibers, which express more than one MHC type (I/IIa, IIa/IIx, I/IIa/IIx), may make up a significant proportion of fibers. The measurement of the distribution of fibers would necessitate the ability to identify hybrid fibers, which is best done through single fiber analysis. Current evidence using the most appropriate techniques suggests a clear ability of fibers to shift between hybrid and pure fibers as well as between slow and fast fiber types. The context and extent to which this occurs, along with the limitations of current evidence, are discussed herein.

 

 

 

 

Yes, listened to a few podcasts and YouTube vids on fast twitch - Galpin, Israetel..  Definitely a gray area (that's why I say it can "promote" fast twitch), but clearly fibers shift along a spectrum.  I think at the end of the day we know we want to train with some kind of explosiveness (again safely) to be explosive in whatever athletic field, and what matters are relative results.  No need to do biopsies 🙂

[J.Bex]

9 hours ago, vegasandre said:

Love these exercises...
Any active golfer who is not actively "excercising" for whatever reason is missing out on possible significant gains-especially in the swing speed area as well as feeling better overall. 

I joined Crossfit about 18 months ago and we do many of these types of exercises.  Some other exercises at CF may be somewhat over the top for golf... but on an overall type basis... Huge improvement.

57 years old.  my cruising Driver swing speed 120+ and not even trying..

thanks CF.. have to go in 2 hours.  its snatch day. I hate them..lol


 

👍💪

I do admire elite crossfitters.  Relative and absolute strength, conditioning, and the capacity to do all that work takes a lot of guts.  I know people criticize the kipping pullups and such, but doesn't take away from the grueling physicality and mentality.

 

It would be interesting to see how old the oldest person with a swing speed of 120+ is...  That should be a WRX challenge lol.

[vegasandre]

9 hours ago, joostin said:

👍💪

I do admire elite crossfitters.  Relative and absolute strength, conditioning, and the capacity to do all that work takes a lot of guts.  I know people criticize the kipping pullups and such, but doesn't take away from the grueling physicality and mentality.

 

It would be interesting to see how old the oldest person with a swing speed of 120+ is...  That should be a WRX challenge lol.

 

Elite Cross fitters are kind of freakish and dedicated to it.  Kind of like some here with Golf.  That is not me .  I am "special needs" in the CF gym - lol.
but I still go. 3-5 times a week. Despite hating half the exercises. it does help a lot. 
The swing speed deal.. IDK.. there are older long drivers - but that shouldn't count as it's not the same deal as a standard cruising swing.  I don't know where or why I have this speed but it has increased since I was 25-30 when I last really played -not sure though as I don't think radar was really out yet back then.   when anyone asks I just tell them I am getting ready for a junior amateur and they give me a weird look.  lol.. still have those 4 yrs of eligibility left for college. 
keep em on their toes...
 

[Albatross Dreamer]

I’m not saying this is a bad workout, but it’s not likely to have much of an effect on fast twitch fibers unless someone is new to training due to it being more circuit based with shorter/no rest intervals. Mixing cardio and high intensity plyos doesn’t necessarily improve top end speed for that reason as CNS intensive activities require longer recovery times. It could help with power endurance though.
 

But this could be a good general conditioning template for people short on time depending on the person. And if it works for you great keep doing it!

 

Always love seeing more fitness stuff for golfers!

Edited August 20, 2024 by Albatross Dreamer

[golferdude54]

https://www.muscleandfitness.com/workouts/athletecelebrity-workouts/home-run-workout-routine-giants-slugger-barry-bonds/
 

Here’s Barry Bonds’ weightlifting routine from back in his prime.
 

Of course, he definitely took steroids but it’s not like he didn’t lift hard and ate clean while on them. 
 

It’s not golf but I figure a routine from the strongest hitter in baseball would be golf-specific enough.

 

Edited August 20, 2024 by golferdude54

[J.Bex]

3 hours ago, Albatross Dreamer said:

I’m not saying this is a bad workout, but it’s not likely to have much of an effect on fast twitch fibers unless someone is new to training due to it being more circuit based with shorter/no rest intervals. Mixing cardio and high intensity plyos doesn’t necessarily improve top end speed for that reason as CNS intensive activities require longer recovery times. It could help with power endurance though.
 

But this could be a good general conditioning template for people short on time depending on the person. And if it works for you great keep doing it!

 

Always love seeing more fitness stuff for golfers!

That's fair, I'm no fast twitch / CNS expert.  Might update the thread title since I don't actually know what's going on with my type I/II muscle composition.  Would be good though to see a comparison of a HIIT activity vs a true all out jump or sprint on muscle activity.

 

But yeah regardless, moreso an encouragement to get the whole body moving, if you can.  Fitness is accessible for the masses even without a gym, machines, bench, weights, etc.  The PE teachers in grade school were onto something!

 

Would love to see more fitness here.  I know some swear by Fit For Golf workouts, Olympic lifts...  Want to hear others chime in.  Anyone with their own bodyweight routine?  Other than lifting sandwiches 😉

[johnrobison]

21 hours ago, joostin said:

That's fair, I'm no fast twitch / CNS expert.  Might update the thread title since I don't actually know what's going on with my type I/II muscle composition.  Would be good though to see a comparison of a HIIT activity vs a true all out jump or sprint on muscle activity.

 

But yeah regardless, moreso an encouragement to get the whole body moving, if you can.  Fitness is accessible for the masses even without a gym, machines, bench, weights, etc.  The PE teachers in grade school were onto something!

 

Would love to see more fitness here.  I know some swear by Fit For Golf workouts, Olympic lifts...  Want to hear others chime in.  Anyone with their own bodyweight routine?  Other than lifting sandwiches 😉

I think that what's important is to train for your goals. Muscle fibers exist on a continuum and with some plasticity so can be developed with a range of characteristics by purposeful training. If you want to be able to move quickly in a variety of directions for a certain period of time, you should train for that. If you want to build muscle strength, train for that, too. If you want to swing a golf club fast, you can train for that, as well.

 

In the gym, I train to build muscle mass and strength by moving heavy weight around (I don't have much need for body-weight stuff), for cardiovascular by keeping my heart rate up for a period of time, and for VO2 max with interval sprints. Keep it simple - train for whatever the goal is.

[PNW]

On 8/19/2024 at 1:06 PM, Nels55 said:

I believe that the exercises demonstrated could be problematic long term as it looks like there is a lot of unnecessary stress on the joints with all of the bouncing around.  I prefer low impact stuff like biking or maybe a rowing machine.  LOL I am a bit older and I have lower back issues so I have a different point of view. 

 

I used to do a lot of high impact stuff along with weight lifting a lot of which puts compression on the spine.  Now days I use a total gym which allows me to stretch my spine while hanging from my arms using my body weight for a few arm exercises along with some core work.   That and exercise bike along with walking the golf course conspire to keep me in reasonable condition. 

 

Everyone's body parts have an expiration date and I believe that is best to use them in a prudent manor.  Might be something to consider for anyone looking to get into better shape.     

Plyometrics can actually help reduce joint injury risk, as long as you're doing them within reason and your capability. One of their biggest benefits vs more traditional weight training is that they provide a great opportunity to work out smaller stabilizers and tendons around your joints that otherwise don't get worked with more deliberate, low impact work. Strengthening the smaller stuff around the big muscles helps to protect the joints. 

 

I hear you on the spine concerns though and have had a number of bulged/herniated discs last few years. Jumping/plyos also translate really well to golf because they can allow you to use your lower body more effectively in the swing for power, and possibly reduce upper body/spine stress from the swing. They're great exercises for feeling a little more young and capable again for those of us spend who so much time sitting (work, driving, couch, etc). 

[DLiver]

On 8/19/2024 at 10:58 PM, joostin said:

👍💪

I do admire elite crossfitters.  Relative and absolute strength, conditioning, and the capacity to do all that work takes a lot of guts.  I know people criticize the kipping pullups and such, but doesn't take away from the grueling physicality and mentality.

 

It would be interesting to see how old the oldest person with a swing speed of 120+ is...  That should be a WRX challenge lol.

I did Crossfit for several years and it made me really strong and fit, but it did not increase my CHS. I had a buddy who was even more into CF than I, and he had the same experience regarding CHS. So then I stopped doing CF, fell somewhat out of shape, and started working on speed, and of course my CHS increased.

 

I do agree that if you want to do "golf fitness," you need to do both strength and explosiveness. Personally, I don't think plyo hurts your body at all: you get strong and learn how to land softly. Ez peazy.

[jobin]

Have been doing, and teaching, Hatha Yoga since 1979. Whenever I travel from home I carry my yoga mat, so almost never need to miss my workout. Very low cost, always available, needs very little space, and  often entertaining at parties, etc.

My personal best: every day, save one, for an entire year doing handstands against a wall with 17 dips. Only missed that day when traveling from Vancouver to Buenos Aries.  I was age 66 then, now 80.

IMO, yoga's best attribute is learning to 'calm the mind'.

Live long, live strong, live calm.

[J.Bex]

I mentioned Iron Wolf, US Marine.

This warmup of his is as good as it gets IMO, and was definitely an influence to my own warmups and minimal bodyweight workouts:

 

Try it

[J.Bex]

Added a few reference vids to the original post and changed some verbiage as to address the unknowns regarding fast twitch.  Also a comment on the HIIT style circuit workout saying that maybe it's helping to slow the loss of fast twitch muscle fiber over time if it's not actually converting more fibers.  We don't truly know.  But it doesn't really matter as staying agile, quick, strong, and "young" with the help of plyometrics is what this is all about.

 

Good site of a plyometrics overview with pros, cons, progression:

https://www.americansportandfitness.com/blogs/fitness-blog/plyometrics-for-speed-and-agility-pros-and-cons

Edited August 25, 2024 by joostin

[J.Bex]

5 Minute Workout Version 2 below.  This one is all bodyweight plus an ab wheel.  No weights.

 

As before it's meant as supplementary to lifting (push, pull, squat, hinge, carry).  These 5 min circuits are like "warmup workouts", priming you for whatever you have ahead - a gym workout, golf, sports.  It's not golf specific but applicable:  Things like activating glutes, transferring weight, overall movement and explosiveness. 

 

Tendons

 

Some of the plyos here have tendon work in mind.  This is the 2nd area that IMO gets overlooked in normal gym workouts (1st being training for overall body movement and speed):  The ability to absorb impact and to stop and transition quickly.  Tendons need to stiffen quickly as muscle contract - to be able to stop the joint or undergo a stretch shortening cycle - yet be pliable/elastic enough and not tear.  Dampen and spring, not just dampen.  It's like a high tension spring.  A kangaroo’s huge Achilles tendon is basically that. 🦘

 

That ability declines with age, especially if you're not used to it nor training for it.  Susceptibility to injuries will go up.  In the golf swing there’s stretch shortening going on.  Not only the torso at the top of the swing, but look at the hips, knees, and ankles (esp. lead) from P5 to P7.  They all more or less go into flexion and immediately to extension (triple extension) in a short amount of time.  The better the tendons are adapted for stopping and stretch shortening, the more efficient you can transmit motion with muscles, and the quicker you can be.  In addition to neuromuscular connections (and things that are beyond me) it's partly why you can be strong but slow... or not so strong but fast.

 

Work it All

 

For those that know the terminology you can tell that I like getting in movement in all the basic planes:  Sagittal, frontal, transverse.  Sagittal is where most lifting lives, but best to involve all.

 

Here's Version 2.  Again, meant for those with good athleticism, but adapt / adjust / avoid things at your discretion.  Seek out a pro.  There's an older audience here for whom exercising like this won't apply much without a lot of regression.  But there are for sure others that are stronger and faster than me that can put in the work for even better athleticism... and maybe a higher ceiling for swing speed.  Stay strong, athletic, and springy 💪⛹‍♂️🦘

 

 

[J.Bex]

Being Springy

 

I'm just talking to myself and maybe some lurkers now 😄...  To me "springiness" is an important topic because most people only really strength train and do cardio when working out, but can lose quickness despite all that.  (That was happening to me when just focused on lifting and cardio, no golf.)  Yes, strength and mobility are extremely important.  Beginner gains are to be had by most.  Being stronger in bigger ranges of motion, stronger grip, and just being fitter in general can all help improve your swing speed... and your life!

 

However you can still be sluggish and "stuck in mud" when looking at yourself on video.  The opposite of "springy".

 

I'm always interested in how people train for different disciplines esp. explosive athletes - long drive, basketball, sprinting, weightlifting, football combine, etc.  I think there's always some things we can take from others... esp. when it comes to jumping.

 

Paul Fabritz, PJF Performance founder and S&C coach for NBA and other high level athletes, has stellar content and insight.  Here's some on training to be springy and preparing the body for quick ground contact and high GRFs.  Build tendon adaptations for spring tolerance with plyos vs the loads you get lifting at slower speeds.  Progression, regression, impact durability.

 

 

 

How does that apply?  Just in general many/most people will get injured, sooner or later, from some kind of sport or activity or lifting something.  Imagine if you started "bullet-proofing" knees, ankles, back, hips, shoulders... in your 20s with regular moderate plyos and such, building tolerance for anything you threw at them.  You/I might have prevented an injury or two because your joints were ready for it.  You had strength in different planes of motion, resilient tendons, strong bones.  You were more proactive vs reactive.  I think we learn these things too late 😄. 

 

But back to golf and swing speed... Ground reaction forces.  We want to create high GRF then transmit it to the swing and club.  Best case fitness wise (on top of solid swing mechanics):  You've developed more strength, more mobility, more fast twitch muscle, AND you've also developed springy, stiff, resilient tendons and quick neuromuscular connections to transmit that force quickly to the club.  You've developed a strong, quick, resilient body, ready for fast swinging and in general for life.  Plyometrics is where it's at!

 

As we're rotating some triple extension is going on in a swing, like with a jump, just not as overtly obvious.  A little squat move to a little jump-like move.

 

 

Or more obviously here in Kyle B's explosive swing (arrow is the instantaneous pulling force and "jump" direction facilitated by triple extension):

 

 

Isaiah Rivera, pro dunker and coach, holder of the world's highest recorded vertical jump, has been putting out great training content.  A quick statement talking about tendon springiness: "Get stronger and improve the efficiency of your stretch-shortening cycle through plyometrics".  He's a big proponent of warming up with isometrics for tendon health, as is recommended by those in the know.

 

[J.Bex]

Talking About Fitness with Yourself Quarterly by Joostin lol

 

Posting a new 20 minute full home routine.  Dynamic stretches, isometrics, calisthenics, plyos, kettlebell, ab wheel, golf swings.  Packing as much as I can in 20 minutes - 32 different movements, 1 set each - it's a little beast of a workout I've been doing every morning for the past couple weeks.

 

Again this is not for muscle building, though you definitely can "tone" with these things.  It's all about building a "bodyweight strong", conditioned, athletic, primed, mobile, bulletproof self.

 

 

 

I try to keep the hips, back, knees, shoulders - everything really - mobile and strong in all directions.  Cossack squats for example are my favorite home leg exercise because you're getting single leg squat strength with adductor & groin strengthening and mobility going on at the same time.  You can load with weight, and it's easy to balance vs a pistol squat.  It's like a lateral version of a Bulgarian split squat.

 

Hip flexors you want to strengthen, not just stretch (maybe more to come in ALOE workout B in the future).  For golf you want resilience for rotation, so I have a lot of things working core - front, back, obliques, anti-rotation, and rotation.  Windshield wipers for ex. not only strengthens core, but also you can adjust transition speed, working on stretch shortening in rotation - something we golfers can use.

 

I know some people get embarrassed to do some of these things at the gym that others aren't (not I, I have no shame lol) - like awkward looking open leg stretches and yoga poses - so just do them at home. 🤸‍♂️🙈

 

Continue going to the gym for absolute strength and some hard work

 

Hack squats a couple weeks ago:

https://youtube.com/shorts/-uG8OyJGjkw?si=NUAiqwjTgL7TKW8H (didn't embed)

 

Low foot placement, not quite Platz low, but good knee bend for quads.  Hack squats have to be my favorite machine.  Definitely prefer over front squats these days due to ease on the wrists (rack position), awkwardness of cross-arm hold, and just able to load the legs better.  Good old barbell back squats though are 10x better than leg press machine IMO to get more glutes, adductors, and hamstrings involved.

 

Deadlift.. was doing 315x10, 365x3, 385x2 @ 150lb at the time with a little left, conventional with hook grip (same numbers with sumo).  Never tested 1RM as covid hit when I was ramping up, but thought 405 was definitely in the tank.  Light weight warmup for some of you dudes out there!  Not interested anymore to max DL though.. it's a bit taxing.  Focusing more on the above "ALOE" stuff vs a schedule of mostly lifting, I just feel more athletically primed and in better shape with the higher balance of bodyweight stuff.

✌ 

[GoGoErky]

On 8/19/2024 at 4:06 PM, Nels55 said:

I believe that the exercises demonstrated could be problematic long term as it looks like there is a lot of unnecessary stress on the joints with all of the bouncing around.  I prefer low impact stuff like biking or maybe a rowing machine.  LOL I am a bit older and I have lower back issues so I have a different point of view. 

 

I used to do a lot of high impact stuff along with weight lifting a lot of which puts compression on the spine.  Now days I use a total gym which allows me to stretch my spine while hanging from my arms using my body weight for a few arm exercises along with some core work.   That and exercise bike along with walking the golf course conspire to keep me in reasonable condition. 

 

Everyone's body parts have an expiration date and I believe that is best to use them in a prudent manor.  Might be something to consider for anyone looking to get into better shape.     

Our limits are what we impose on ourselves. Granted there may be those who have injuries that prevent them from doing certain movements but age isn’t a limitation.

 

heres a 76ers old man who has had some injuries putting up a bigger total in a competition than a lot of young people.

 

training heavy under load with good form isn’t a bad thing. It actually helps even in older people.

 

https://www.instagram.com/reel/C8zy_RxSOVL/?igsh=aHE3enR1ZHEwMnN1

[J.Bex]

25 minutes ago, GoGoErky said:

Our limits are what we impose on ourselves. Granted there may be those who have injuries that prevent them from doing certain movements but age isn’t a limitation.

 

heres a 76ers old man who has had some injuries putting up a bigger total in a competition than a lot of young people.

 

training heavy under load with good form isn’t a bad thing. It actually helps even in older people.

 

https://www.instagram.com/reel/C8zy_RxSOVL/?igsh=aHE3enR1ZHEwMnN1

100%

76yo guy putting up those numbers = Beast

 

Building adaptations and building tolerance to loads and impact is the difference between being able and unable to do things.  I'd imagine the 76yo powerlifter has stronger more resilient bones, tendons, connective tissue, neuromuscular connections, on top of muscle, vs almost any other person that age because he's put in the work. 

[GoGoErky]

9 minutes ago, joostin said:

100%

76yo guy putting up those numbers = Beast

 

Building adaptations and building tolerance to loads and impact is the difference between being able and unable to do things.  I'd imagine the 76yo powerlifter has stronger more resilient bones, tendons, connective tissue, neuromuscular connections, on top of muscle, vs almost any other person that age because he's put in the work. 

Exactly. 
 

A proper training program that accounts for one’s limitations and builds on what they are able to do will work wonders for a person. Proper rest and recovery,  nutrition and mobility work go a long way.

 

Using variations of the compound lifts also helps. Many god programs including those I use for clients even younger ones gets most of the volume in from accessories.

 

Too many people of all ages put limitations on themselves that make no sense to me. But it’s easier to make excuses than put in the work. Barbell work isn’t necessary either for those up in age to get stronger or love a healthier lifestyle. Plyometrics, some kind of squat pattern whether it’s a hack squat, leg press, goblet squat, pressing movement whether on a chest press machine, dumbbell or barbell and a hinge movement along with various accessories are far better than some

of the low impact or super light dumbbell or machine work that some people tend to push.

 

There’s a group of older female breast cancer survivors who compete in powerlifitng every 6 months or so. They all do comparing movements. I have a 76 year old female who competes in the meets I run. She went from doing deadlift only to squat, bench, deadlifts and had fun doing her first full power meet last spring. The mind is most people’s only limitation 

[Nels55]

1 hour ago, GoGoErky said:

Our limits are what we impose on ourselves. Granted there may be those who have injuries that prevent them from doing certain movements but age isn’t a limitation.

 

heres a 76ers old man who has had some injuries putting up a bigger total in a competition than a lot of young people.

 

training heavy under load with good form isn’t a bad thing. It actually helps even in older people.

 

https://www.instagram.com/reel/C8zy_RxSOVL/?igsh=aHE3enR1ZHEwMnN1

Obviously there are many factors involved and technique is critical along with proper work load.  In the end you better listen to what your body is telling you.  

[GoGoErky]

43 minutes ago, Nels55 said:

Obviously there are many factors involved and technique is critical along with proper work load.  In the end you better listen to what your body is telling you.  

That’s goes for any age. But loading the spine with heavy weights isn’t inherently bad as claimed, nor is the jumping around that was noted earlier.

Nobody is advocating for using bad form or lifting heavier than one is capable of handling.  
 

allowing one’s body to adapt and get stronger under load is safe otherwise there would be a lot more injuries from those who do back squats. Also not putting loading weight that is beyond one’s strength level also prevents injuries.

 

 

 

 

Edited November 23, 2024 by GoGoErky