Golf related gym work

[PJ87]

Any routines at the gym good for building your course for the golf course?

About 3 years ago I converted our summer house into a gym with a cross trainer, boxing bag and a muilti gym weight machine .. must have used it a hand full of times

Decided to get in shape but only way to motivate myself for anything is golf

So if I tell myself it's for golf and to improve I'll do it

So anyone got any?

 

[Sats]

I personally don't train specifically for golf, but train for general fitness and because of my job. Mine is a 3x week

Stretches 10 mins
Skipping for 5x60secs rest 20 secs between sets
BB Squat 5x5 / BB Deadlift 5x5 Rest 90 - 180 secs between sets
DB Bench Press 3x10 rest 60-90 rest secs between sets
Chin Ups 5x10 rest 60-90 rest secs between sets
Dips 5x10 60-90 rest secs between sets
BB Power Cleans 5x3 rest90 - 180 secs between sets
KB Swings 5x10 rest 60 sec between sets

Alternate the Squat with a BB Deadlift every other workout. This should cover most of the basics, just eat well and drink water and you'll see some great results both on the course and at the beach. You'll find your golf swing/etc will feel more powerful. To improve your golf though go and see a pro!

 

[Capella]

I would say it depends a bit on what your weak points are, e.g. are you struggling with balance, with mobility, core strength or do you want to up your swing speed? What I enjoyed most in the gym during winter (and what I think gave me the most benefit on the course almost immediately) was smashing a mediicine ball against the wall in a golf-swing like motion. It helped me to accelerate better and with more explosive power through that chain of motions. General core strength exercises also felt beneficial, so planks (yeah, I know ), spidermans etc. Really helped me to get from flopping all over the place to a more stable, controlled motion, especially in the back swing. But your own strength and weaknesses might be completely different.

 

[PJ87]

Strengths - determination

Weakness - being an fat fecker lol

Would like to increase swing speed ideally as I'm getting good contact now and an increase in swing speed would increase distance

 

[Deleted member 21258]

Would like to increase swing speed ideally as I'm getting good contact now and an increase in swing speed would increase distance

I would say don't worry to much about fitness for swing speed, what I found was :-

When I was a real fattie, I reckon I swung about mid to high 80smph, like a lot of mid good golfers(looking at carry distances back then).

I moved house and got a lot fitter and lighter, I swung at approx. 91-93mph(per SSR and flightscope) and distances were about 10-15 yards better than before. Practise swings were 3 mph quicker.

Loads of info on swinging faster online to read/look at and I did very simple overspeed training last winter(2015/2016) and increased to about 100-102mph (even though my practise swings are much faster like 10plus mph quicker than that, grr). Did get upto 105-107 with the ball swings on average last summer but wanted to start scoring again/accuracy, so dropped it back to the 100-102mph and now generally in play etc and not lost any speed since and have not 'trained since last spring 16 time' and now(took about a 8 months in total tbh) similar accuracy to when I was swinging 8-10 mph slower..but just a lot further down the near the hole.

I just followed the very simple speed training of swinging faster, a good set of videos to watch are these :-

https://www.youtube.com/watch?v=FeO_gJK3uT0

Once swinging faster in summer I found you can reach 500 yard par 5 in two(with almost your sunday bests) and a 300 yard par 4 is a drive a little pitch. Birdie chances are a lot more

Been the most fun thing I have done in golf ever, and going to start again to try to find that extra 5-10 mph that my practise swings manage.

Best of luck.

 

[the_coach]

https://www.youtube.com/user/HansenFitness4Golf/videos