[John Emerson]

What you are looking for is a program with a relatively high number of reps of each exercise, performed correctly, with an emphasis on the entire range of motion (eccentric contractions).  So if you're on the bench press machine, you pick a weight that you can manage for 15 reps; by the 15th, you're really feeling it, but there is no need to find the weight and number of reps at which you "fail" so that you can push thru and improve in a subsequent session.  You're trying to become fit, not get big. 

I always laugh when I read this (the bolded).  Getting big is not something that accidentally happens if you wander into a gym and pump out a few low rep sets.  It takes serious effort and dedication.


You also do not want to perform the same repetitions all the time.  That's a recipe for boredom, staleness and eventual lack of progress through lack of stimulation. 


An ideal training program takes into account all aspects of muscular fitness - power, endurance and strength.  Getting fit will come with that of you structure a session properly.

Snatch, clean & jerk, front squat, back squat, and dead lifts.  That should just about cover it...you’re welcome

No one should ever perform those lifts unless they have been screened.

That is absolutely false.  I’ve taken multiple folks in their 50’s and 60’s and taught them how to snatch and clean & jerk. 

[Kyle Harris]

Snatch, clean & jerk, front squat, back squat, and dead lifts.  That should just about cover it...you’re welcome

Yes, fam.

[Kyle Harris]

Snatch, clean & jerk, front squat, back squat, and dead lifts.  That should just about cover it...you’re welcome

I'm guessing 95% of this crowd would be down and out for 6 months if they went straight out and did that workout.

This is utter bullshit.

[Jason Topp]

Ira - Over the last 4-5 years I have worked out and have researched the topic a lot.  My focus  has been on getting stronger and moving better.  It has not helped my golf game but it has greatly improved my life in general. 


I need a trainer to ensure my program makes sense, keeps me motivated, correct form problems and figure out how hard to push to get results while minimizing injury risk.   The caveats are  (1) it is expensive and (2) finding a good trainer is like finding a good golf teaching pro -it is difficult to identify one.


If you are not going to go that route, it is difficult to provide much advice without knowing a bunch of particulars.   Feel free to shoot me a message and I can provide my experiences. 

[Buck Wolter]

Snatch, clean & jerk, front squat, back squat, and dead lifts.  That should just about cover it...you’re welcome

I'm guessing 95% of this crowd would be down and out for 6 months if they went straight out and did that workout.

This is utter bullshit.

Kyle-
Have you ever been to a GCA outing?

I have worked deadlifts, cleans and squats in slowly over the last year since putting in a garage gym but doing an Olympic style Snatch is not something I will ever try ( I have thought about kettlebell snatches) nor will I add the jerk to the cleans, not worth the risk to me. Jordan Speith's trainer wouldn't let him do deadlifts until he 'earned' it and that's as a world class 20 year old athlete -- the worst thing you can do in any training program is to get hurt.

[Ira Fishman]

In a very strange coincidence, our club just announced by an email this afternoon that they have hired a golf fitness trainer. Given that the club is 5 minutes from our house, even my lazy self should be able to give it a go.


Thanks again to all who shared their advice.


Ira

[Kalen Braley]

I seriously hope for those who have never done these kind of lifts, that you don't attempt without guidance/oversight, especially if you're older.


You can seriously fubar your back and select joints if you do em wrong...

[Kyle Harris]

Snatch, clean & jerk, front squat, back squat, and dead lifts.  That should just about cover it...you’re welcome

I'm guessing 95% of this crowd would be down and out for 6 months if they went straight out and did that workout.

This is utter bullshit.

Kyle-
Have you ever been to a GCA outing?

I have worked deadlifts, cleans and squats in slowly over the last year since putting in a garage gym but doing an Olympic style Snatch is not something I will ever try ( I have thought about kettlebell snatches) nor will I add the jerk to the cleans, not worth the risk to me. Jordan Speith's trainer wouldn't let him do deadlifts until he 'earned' it and that's as a world class 20 year old athlete -- the worst thing you can do in any training program is to get hurt.

Yes, I have.


I never said you had to do those movements with any weight.


Use your driver. I warm up with those movements using the Driver as a barbell all the time.

[Erik J. Barzeski]

I recommend finding an instructor/trainer. They'll keep you motivated, make sure you do the exercises with the proper form, know how to pace you, know when to change up a program, etc.

I agree Erik, good advice.

I wanted to ask you what you think of the Titleist Performance Institute and their certification?http://www.mytpi.com/

I think, like other instructors and everyone, there are good ones and bad ones. I've never particularly cared for the "assessments" that seek to say "oh, you early extend because you have low ankle flexibility" and stuff like that, but they've moved away from teaching "golf swing stuff" and have focused more on just assessing someone's strength, speed, and flexibility, and working on that knowing what's required for a golfer.

So it's much better than it was originally, but you've still gotta find a good one.

My guy is TPI, but… we almost never really talk about it. Lower weights, more repetitions, lots of stuff at speed. That's my understanding of the better type of program for golfers. I still lift weights, but we do a lot of TRX stuff, and a lot of stuff with bands. We switch out two or three of the nine or ten exercises (3x each) each week or so.

[Jim Nugent]

Snatch, clean & jerk, front squat, back squat, and dead lifts.  That should just about cover it...you’re welcome

Great ways to build explosive, dynamic strength.

Any suggestions for guys with bad lower backs? 

[John Emerson]

Snatch, clean & jerk, front squat, back squat, and dead lifts.  That should just about cover it...you’re welcome

Great ways to build explosive, dynamic strength.

Any suggestions for guys with bad lower backs?

These movements can be used on anyone.  The biggest variable is weight.  You could do these with a pvc pipe with ease all day.  My only suggestion is to find a coach that has TONS of experience teaching these lifts to a plethora of body types, age, and ability.  I’d teach you if you lived close to me. 

[John Emerson]

Snatch, clean & jerk, front squat, back squat, and dead lifts.  That should just about cover it...you’re welcome

I'm guessing 95% of this crowd would be down and out for 6 months if they went straight out and did that workout.

This is utter bullshit.

Kyle-
Have you ever been to a GCA outing?

I have worked deadlifts, cleans and squats in slowly over the last year since putting in a garage gym but doing an Olympic style Snatch is not something I will ever try ( I have thought about kettlebell snatches) nor will I add the jerk to the cleans, not worth the risk to me. Jordan Speith's trainer wouldn't let him do deadlifts until he 'earned' it and that's as a world class 20 year old athlete -- the worst thing you can do in any training program is to get hurt.

Buck,
The problem with the lifts is that majority of these trainers don’t have the first clue how to properly teach the progression of the lifts to these athletes. This is the number 1 reason why Majority of high school and college strength and conditioning coaches don’t use the snatch, and clean & jerk. 
There’s too much on the line financially for these trainers to teach their professional clients, especially if they’re not experienced. So they resort to what they know or are familiar with which most of the time is non-dynamic movements.

[A.G._Crockett]

In a very strange coincidence, our club just announced by an email this afternoon that they have hired a golf fitness trainer. Given that the club is 5 minutes from our house, even my lazy self should be able to give it a go.


Thanks again to all who shared their advice.


Ira

Wonderful!  Hope that works out great.
Arguably, it's somewhere between likely and certain to be better than free advice from a bunch of guys telling you about their favorite way to work out, myself foremost among those.

[Buck Wolter]

Snatch, clean & jerk, front squat, back squat, and dead lifts.  That should just about cover it...you’re welcome

I'm guessing 95% of this crowd would be down and out for 6 months if they went straight out and did that workout.

This is utter bullshit.

Kyle-
Have you ever been to a GCA outing?

I have worked deadlifts, cleans and squats in slowly over the last year since putting in a garage gym but doing an Olympic style Snatch is not something I will ever try ( I have thought about kettlebell snatches) nor will I add the jerk to the cleans, not worth the risk to me. Jordan Speith's trainer wouldn't let him do deadlifts until he 'earned' it and that's as a world class 20 year old athlete -- the worst thing you can do in any training program is to get hurt.

Buck,
The problem with the lifts is that majority of these trainers don’t have the first clue how to properly teach the progression of the lifts to these athletes. This is the number 1 reason why Majority of high school and college strength and conditioning coaches don’t use the snatch, and clean & jerk. 
There’s too much on the line financially for these trainers to teach their professional clients, especially if they’re not experienced. So they resort to what they know or are familiar with which most of the time is non-dynamic movements.

Appreciate that input — I’m definitely in the dynamic movement camp with the main goal to at least not lose muscle as I age and not get hurt.

[Mark_F]

   

That is absolutely false.

No, it's not.

Any suggestions for guys with bad lower backs?

Fix your back.

[/size]These movements can be used on anyone.  [/font]

[/size]Someone with limited ankle and hip mobility should not be doing back squats or snatches.  Goblet squats yes, sandbag snatches possibly.

[/size]

The biggest variable is weight.  You could do these with a pvc pipe with ease all day. 

Which wouldn't accomplish much. And could still injure someone anyway.

[Kyle Harris]

If you have any mobility limitations you need to address those first before even worrying about any other sort of training.


Hard truth for some, but truth nonetheless.

[Jason Topp]

In a very strange coincidence, our club just announced by an email this afternoon that they have hired a golf fitness trainer. Given that the club is 5 minutes from our house, even my lazy self should be able to give it a go.


Thanks again to all who shared their advice.


Ira

Good Luck Ira!

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