[Ira Fishman]

With the New Year approaching, I once again vow to make up for 40 years of neglecting to exercise by taking up a training regimen.  Have any of you used Golf Strong by EXOS?  A lot of our members swear by EXOS (who is a great partner of my organization), but American Football is a very different sport than golf.  Plus I am 61, and our members clearly are a lot younger.


Thanks as always,


Ira

[JMEvensky]

Gyrotonics--you will thank me.

[Kyle Harris]

Your fitness is not based in a regimen of magnitude but in a regimen of type.


Fitness is fitness and focusing on one sport is the path to failure and injury. No, golf is not a sport like football, but that is not how you look at it.


Squatting is like sitting down - a thing you do daily.
Lifting is like picking something up - a thing you do daily.
Moving weight is like carrying something - a thing you do daily.
Aerobic capacity is breathing - a thing necessary to sustain life.


Workout to improve form and capacity in those basic movements and everything in your life - golf included - will improve.


Now, don't complain you begin to hear the unpleasant facts regarding diet and all of the above.


/End rant.

[Terry Lavin]

Gyrotonics--you will thank me.

Great suggestion.  Gyrotonics greatly improves flexibility and core strength, both of which need attention as we age.

[Tim Martin]

If you are operating on short sleep and need to make an early time scrap the egg white omelette and gyrotronics. Stay in bed for an extra hour and have a Bloody Mary and a Butterfinger on your way to the first tee. Your welcome.

[A.G._Crockett]

With the New Year approaching, I once again vow to make up for 40 years of neglecting to exercise by taking up a training regimen.  Have any of you used Golf Strong by EXOS?  A lot of our members swear by EXOS (who is a great partner of my organization), but American Football is a very different sport than golf.  Plus I am 61, and our members clearly are a lot younger.


Thanks as always,


Ira

Ira,
A few thoughts for you:
First, be clear in your mind about what you are trying to accomplish.  There is at least some difference between goals like weight loss or cardio health or sport specific training, and so on.  If you are clear in your own mind about what you are trying to do, it becomes easier for professionals to help you.  For instance, there is a lot of new(ish) research about the benefit of eccentric contractions in weight training, and workout program that takes advantage of this will have quicker and bigger benefits for golfers.

Secondly, whatever you end up doing, realize that your biggest enemy is going to be "tomorrow".  The key to ANY exercise program is to let your body become acclimated and begin to NEED the workout, and that takes some time.  That means overcoming some early resistance, both mental and physical, but it also means finding a variety of activities so that you don't get bored, or too sore, or whatever.  It also means starting slowly and not overdoing in the rush to get fit in a hurry, which is really hard for most of us to do.  But you see it ALL the time; I work out several times a week at the Y, and I dread January because of the crowds of New Years Resolution folks.  But I know that after a month or so, most of those folks will have disappeared, and I'll be able to use any machine at any time just like most of the year; I'll see the same people at the same times on the same days.

Consider a really good stretching program that comes at the beginning of the day, before coffee and breakfast and errands and the like.  It can be quick and simple, on the order of 15 minutes or so, but it sets the tone for the day and can be tailored to be sport-specific as well.  Loss of flexibility is a bigger enemy to the golf swing than loss of strength, and while stretching and fitness aren't exactly the same, they are complimentary for any athlete.  Strength without flexibility thru the range of motion is sort of useless for golf; flexibility has value on it's own, even if you aren't working out.  (I know you're in Durham at least part of the time; look up Jenni Tarma at the Durham Yoga Center; she is superior at putting together individualized stretching programs!)

I'd also urge you to tie your program to something external in some way; don't make your workout program solely dependent on your own self-discipline, though that will be the key, of course.  Whether that is a gym or Y membership, or working with a personal trainer, or regular yoga classes, or whatever, I am NOT a fan of home machines and solo workouts for most people.  Peer pressure is the greatest motivator for human behaviors, both good and bad, that we know of; take advantage of that.
Whether or not there will be benefit to your golf game depends on too many individual variables to predict, but there are a couple of relative certainties from a better level of fitness.  One is that you will simply have more energy, and also less soreness and fatigue after you play.  Another is that you will be much less likely to sustain minor injuries that slow you down or keep you from playing golf.  But the fitness thing becomes it's own sport, with it's own rewards; the connection to golf just becomes a side benefit, reallly.
Good luck!  It's worth doing!

[Ira Fishman]

Tim,


I have never had an egg white omelette in my life.  I have had more Tequila Bloody Marys than one can count.  Do not plan on changing either.


A.G.,


Many thanks for the thoughtful advice.  One of the reasons I have never exercised is because I knew that I would not stick with it because I find it boring.  We have a new gym in our building (mostly for our staff) so I do plan on using a version of peer pressure. It can be pretty intimidating to work out next to former Professional Athletes but they are good motivators.  And I already have started some stretching which helps the body if not my swing so far.


Kyle,


I hear you and do not consider it a rant.  But I do plan on trying something so looking for a sensible approach.


JM and Judge,


Never heard of gyrotronics so will check it out.


Many thanks to all.  I will let you know when I am hitting the ball 25 yards farther 


Ira

[A.G._Crockett]

Tim,


I have never had an egg white omelette in my life.  I have had more Tequila Bloody Marys than one can count.  Do not plan on changing either.


A.G.,


Many thanks for the thoughtful advice.  One of the reasons I have never exercised is because I knew that I would not stick with it because I find it boring.  We have a new gym in our building (mostly for our staff) so I do plan on using a version of peer pressure. It can be pretty intimidating to work out next to former Professional Athletes but they are good motivators.  And I already have started some stretching which helps the body if not my swing so far.


Kyle,


I hear you and do not consider it a rant.  But I do plan on trying something so looking for a sensible approach.


JM and Judge,


Never heard of gyrotronics so will check it out.


Many thanks to all.  I will let you know when I am hitting the ball 25 yards farther 


Ira

Ira,
The trick is to find a way to make it NOT boring.  Variety is just critical.  Also, at our age, rest between sessions is critical; this is something that Tom Brady talks about in his book, and that has been a hard thing for me to come around to. 

[MCirba]

Ira,
About a decade ago I saw a picture of me with some relatives and thought, "hey, who's that fat bald guy in the middle"?   Also had high BP and escalated cholesterol to go along with the dad-bod look.

Of course, I was self-describing and not long after began an at-home program.   Over time, that meant adding specific routines and I've now been going through rounds of Tony Horton's P90x3, Jillian Michaels "Body Revolution" pretty religiously for at least the past 7-8 years.

I lost 25 pounds, but better yet, at age 60 I drive the ball longer than I did when I was 50.   This year I won the "long drive" at a scramble event with about 160 players, many half my age or less.   
It isn't easy, and I never want to do it when I wake up first thing in the cold morning of my living room.   But I force myself and I'm always happy I've "done" it.   It also has the salutatory benefit of healthier eating because nothing quite curbs the appetite than a few cardio workouts after a cheesesteak and fries the night before.

Gary Player is mostly right.   Age is a state of mind and our bodies are meant to be used.   They are remarkable that way.

The only thing my new lifestyle didn't do is grow hair.   

[Ira Fishman]

Mike,


Fortunately and unfortunately, my only real immediate motivation is to improve my golf game.


Fortunately, because I am able to maintain my weight by balancing out the empty calories from alcohol with a low fat, low cal diet (vacations of course excepted).  My Doctor always is amazed that given my lifestyle, my body is in pretty good shape.  My wife thinks that I pay my Doctor extra to say that my drinking is fine.


Unfortunately, because I am not sure that golf is enough motivation to accomplish what you have accomplished.  When I am honest with myself, I was not that good or that long even all those years ago in my youth.  So I fear that I will just resign myself to continued mediocrity in order to avoid exercising.  My embrace of fast and firm and the ground game is largely about appreciating architecture, but there definitely is an element that long forced carries are no longer in the cards.


Ira

[A.G._Crockett]

Mike,


Fortunately and unfortunately, my only real immediate motivation is to improve my golf game.


Fortunately, because I am able to maintain my weight by balancing out the empty calories from alcohol with a low fat, low cal diet (vacations of course excepted).  My Doctor always is amazed that given my lifestyle, my body is in pretty good shape.  My wife thinks that I pay my Doctor extra to say that my drinking is fine.


Unfortunately, because I am not sure that golf is enough motivation to accomplish what you have accomplished.  When I am honest with myself, I was not that good or that long even all those years ago in my youth.  So I fear that I will just resign myself to continued mediocrity in order to avoid exercising.  My embrace of fast and firm and the ground game is largely about appreciating architecture, but there definitely is an element that long forced carries are no longer in the cards.


Ira

Ira,

The relationship between fitness and your golf swing, including length, is REALLY hard to quantify.  Whether or not you can or will get longer as a result of a fitness program is really hard to say; there are too many variables in the equation.  But there are other gains, too, from being stronger and more fit; better out of the rough, better with longer clubs in general, better late in the round, better on the third day of a golf trip, and so on.  Again, all of this is hard to quantify, and it's gradual, but it's real.  In my case, I was never especially long, but I'm longer compared to other 66 year olds than I was compared to other 36 or 46 or 56 year olds, so it's working for me, right?


Many, many years ago as I was starting my coaching career, one of my mentors was talking about weight training for ALL sports at a time when that was mostly done by football players and few others.  He said this: "If everything else about us is equal, but I'm stronger than you are, I win."  I believed it then, and I believe it now, but it applies not just to you against the world in competitive athletics, but for the competition of Ira-today vs. Ira-yesterday, and that's the one that really counts!  And here is the most certain thing of all; you WILL get weaker and less flexible as time passes, but a good fitness program can REALLY slow that down, and not just of golf,  but for the rest of your life as well.  As to golf, if ten years from now at age 71 you are still playing golf, and still hitting it as far as you do now, and still playing as well as you do now, then the fitness regimen worked wonders!  And each of those is attainable.


There is zero wrong with undertaking a fitness program with golf as the motivator.  Just be patient and faithful; if you are, you'll come to find that the fitness is it's own reward, regardless of what happens with golf, which will take care of itself.  Endorphins are real, and highly addictive; get you some!

[MCirba]

Ira,

I hear you on the alcohol infused low-fat, low cal diet.   

I'm devoted, not nuts.   I just call it my Mediterranean Diet. 

It doesn't matter if you were never that good at golf prior.   I can tell you that I'm not as good as when I played a LOT in my teens and again in my early 30s, but that's primarily because my short game and putting is nowhere near as good as back then.  In many ways, I'm a better ball-striker now.

But here's the other thing...for a time when I'd arrive at a course in my late 40s, early 50s I'd hear myself thinking, "man I hope we're taking carts".   Related, there were days when my backswing ended hip-high and rotator cuff pain and other ailments turned my swing into a creaky gate.

Today, I play pain free, walk regularly, and my range of motion approaches my teen years.   You can't put a price on that.

[Ira Fishman]

A.G. and Mike, thanks for the inspiration.  I will report back next year.


A.G., we really need to connect on one of our trips to Chapel Hill.


Mike, I am stealing the "Mediterranean Diet" without asking for permission.


Ira

[Lou_Duran]

Ira,


Listen to A.G. and Mike C.  They speak from experience and know a lot about golf.


For me, a world-class procrastinator, tomorrow is indeed the enemy, but not because I get too sore or fatigued, but because I never get started.  Tomorrow. And as I sit here years later, 30 lbs. overweight and taking a bunch of medication for Type II diabetes and high cholesterol, I am once again vowing to do something about it.

I did check into Gyrotonics, but it looks very complicated and likely expensive.  Due to a cervical fusion a few years back, I am reluctant to doing anything on my own, but too cheap to hire a personal trainer.


I am waiting for inspiration, hopefully before I have a heart attack on the course and my mates will have the not-so-hard choice of taking me in or completing their round after they call 911 with my location.  If someone can come up with a 30-minute flexibility and strength routine for the geriatric set, I am all ears.


A.G.-


On another matter, I had my fitting three weeks ago with a guy who has done some 15k in his career.  Spent about 2.5 hours with him and the only thing that he could find way off in my equipment was that my Vokey sand wedges were about 4° too upright.  These were the only two fitted clubs in my bag, by the Titleist reps/fitters who did a wedge demo at our course.  I had them bent 3° and it has made a world of difference (they also have too much bounce).


He did identify a major swing flaw which he helped me to correct and, when I do it right, greatly improves my numbers.  I am slowly incorporating it (though it is hard on my neck and right foot) and I will go back for another fitting after he returns from the PGA show early next year.  Apparently there is some new stuff that he thinks I might like.  I was very impressed with the guy and found the session highly informative.  Thanks for your input and encouragement.

[Doug Wright]

This is a timely thread for me, thank you, as I just had my annual physical today. Although I am in good shape, my doctor suggested that I incorporate weight training into my exercise. I agree; however, I've resisted it over the years due to fear of injury and also when I've done any of it I quickly became bored. Aside from getting a good personal trainer, are there suggestions about a good weight training regime that works and is sustainable, particularly for golfers?

One other thing my doctor told me about is Silver Sneakers, a hokey name but apparently a program that allows Medicare-eligible folks like me free access to health clubs and trainers. I'd never heard of it but will check it out; if you're Medicare-eligible you might too.

PS I think yoga--if you find the right instructor and type you like--is great too.

[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.

[A.G._Crockett]

Ira,


Listen to A.G. and Mike C.  They speak from experience and know a lot about golf.


For me, a world-class procrastinator, tomorrow is indeed the enemy, but not because I get too sore or fatigued, but because I never get started.  Tomorrow. And as I sit here years later, 30 lbs. overweight and taking a bunch of medication for Type II diabetes and high cholesterol, I am once again vowing to do something about it.

I did check into Gyrotonics, but it looks very complicated and likely expensive.  Due to a cervical fusion a few years back, I am reluctant to doing anything on my own, but too cheap to hire a personal trainer.


I am waiting for inspiration, hopefully before I have a heart attack on the course and my mates will have the not-so-hard choice of taking me in or completing their round after they call 911 with my location.  If someone can come up with a 30-minute flexibility and strength routine for the geriatric set, I am all ears.


A.G.-


On another matter, I had my fitting three weeks ago with a guy who has done some 15k in his career.  Spent about 2.5 hours with him and the only thing that he could find way off in my equipment was that my Vokey sand wedges were about 4° too upright.  These were the only two fitted clubs in my bag, by the Titleist reps/fitters who did a wedge demo at our course.  I had them bent 3° and it has made a world of difference (they also have too much bounce).


He did identify a major swing flaw which he helped me to correct and, when I do it right, greatly improves my numbers.  I am slowly incorporating it (though it is hard on my neck and right foot) and I will go back for another fitting after he returns from the PGA show early next year.  Apparently there is some new stuff that he thinks I might like.  I was very impressed with the guy and found the session highly informative.  Thanks for your input and encouragement.

Lou,
I'm glad you enjoyed the process; I've always found that to be as much fun as playing golf when I was working with a good guy. 

As to the wedges, that's a big deal.  A lot of good players actually have their wedges a degree or two FLAT relative to their other irons because it lets them more easily play a lot of different "little" shots around the green.  I've never been good enough to try something like that, but I think it's pretty common among guys that can REALLY play.

[A.G._Crockett]

This is a timely thread for me, thank you, as I just had my annual physical today. Although I am in good shape, my doctor suggested that I incorporate weight training into my exercise. I agree; however, I've resisted it over the years due to fear of injury and also when I've done any of it I quickly became bored. Aside from getting a good personal trainer, are there suggestions about a good weight training regime that works and is sustainable, particularly for golfers?

One other thing my doctor told me about is Silver Sneakers, a hokey name but apparently a program that allows Medicare-eligible folks like me free access to health clubs and trainers. I'd never heard of it but will check it out; if you're Medicare-eligible you might too.

PS I think yoga--if you find the right instructor and type you like--is great too.

Doug,
When you think about "weight training", remember that there are as many varieties of that as there are of "running".  Don't get the sort of weight training that you and I should do to maintain fitness thru resistance training and/or for golf with body building or what a football player might do, or even what somebody half our age might be doing.  If you finish a weight training session and are so sore and tired that you can't get to the car and need help getting dressed the next day, you've done it wrong.
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 would highly recommend finding somebody with good recommendations, whether it's a personal trainer or a qualified employee wherever you go to work out, to get you started with a good, comprehensive full body program.  There is no need to work with that person after that UNLESS you need the schedule and the investment to keep you going.  But getting somebody's help to get started is a big deal.

As to the fear of injury, it's the other way around.  If you work out wisely and carefully and regularly, you'll be much LESS likely to get hurt, especially if you are incorporated some simple but regular stretching in your daily life.

Good luck; your body will (eventually) love you for this!

[A.G._Crockett]

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.

Agreed, 100%.  An instructor will be helpful in assessment and then in structuring a program/routine that doesn't try to go too far, too fast.  That may be the biggest enemy of people just starting weight training, similar to deciding that you want to someday run a marathon, and trying to run 26.2 miles the first day.

[Jeff Schley]

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/

[John Emerson]

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

[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.

[David_Tepper]

Ira -

You might want to start by getting a fitness evaluation from a TPI certified trainer. That will identify where your biggest weaknesses are (strength vs. flexibility) and point you in the right direction for what sort of training regimen will work best for you.

http://www.mytpi.com/

DT

[Kalen Braley]

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

These were tough when I was in shape in my college years.  Couldn't imagine doing them now...I wouldn't be able to walk for 2 days afterwards.


P.S.  I will strongly 2nd AG Crockett's comment about weight vs reps.  Doing high weight/ low reps is really only for serious athletes and/or insecure guys at the gym trying to show off.  Lower weight/high reps is always the way to go especially once your physical-prime days are behind you!

[Mark_F]

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.

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