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Things That Gladden The Heart

@Wolf, I currently do 3x days of cardio for 30mins on the cross trainer/treadmill/rower/bike depending on my mood, can you recommend a few exercises that I could do after my 30 mins to help improve core etc
 
Stuart_C said:
@Wolf, I currently do 3x days of cardio for 30mins on the cross trainer/treadmill/rower/bike depending on my mood, can you recommend a few exercises that I could do after my 30 mins to help improve core etc
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New PT has me balancing on one of the balls alternating lifting leg up and holding it there, sit ups and suspended knee raises on the dip machine. I'm also working on dumbell lifts whilst on the ball again to improve stability.
 
Stuart_C said:
@Wolf, I currently do 3x days of cardio for 30mins on the cross trainer/treadmill/rower/bike depending on my mood, can you recommend a few exercises that I could do after my 30 mins to help improve core etc
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I will let Wolf answer your question fully.
On the rower try rowing without your feet in the straps,a lot harder than it looks,really will get you concentrating on your core.
 
NearHull said:
I find the comment about specific golf exercises interesting. I am taking a series of 10 supervised gym sessions following a minor stroke last year. To help in maintaining interest in the gym I am including some swing exercises. (I get quite bored in the gym , probably because fitness was a requirement of my career in the past). I appreciate that the swing exercises are not going to harm me , but are you suggesting they might not be worth pursuing? I am genuinely interested.

love to follow this discussion in real time, but I tee off in 45 mins...got to get to the club!
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Professional opinion 99% of club golfers have absolutely no need to do golf specific exercises because they don't have consistent enough movement patterns in their golf swings due to the little time they practise and play. A plus handicapper or pro thats literally hitting ball after ball to groove movements or find that extra 1% advantage will have a set workout that is designed to create improvements in movement, strength and energy systems to incorporate more explosive movement. Even so the majority of the movement that they do in a work out won't mimic swing movement but will be designed to create stress on muscles that they use but have weaknesses in, Molinari a great example always accurate but 2 years ago suddenly got longer. It wasn't his swing that changed, he didn't really get any bigger either but Dave Aldred (however its spelt) had him and Denis Pugh working side by side with a proper strength and conditioning coach that studied his movement patterns and he identified weaknesses not in his swing but muscle imbalances that were effectively holding back his full power. They worked on it months repeating workout patterns and flexibility and dynamic movement, the end result was there for all to see, no changes anyone on the outside can see in his stature, but he became stronger and more flexible which added much needed power to his already accurate golf game..

The average club golfer or human being for that matter would be better off focusing on health, fitness, flexibility and nutrition for a healthy balanced lifestyle than trying to sneak gains purely for golf because a coach would need to see many hours of swing and movement in little clothing to see where muscles aren't correctly working especially bilateral movements to find weakness and club golfers won't be able to do that with a normal gym PT as there simply isn't the hours in the day. I've done for many sports including golf and the key is the golf coach explaining the swing mechanics and goals for the S&C coach to accurately set the ball rolling and manipulate where required..

So to summarise my long post, get healthy, get fit, get stronger and supple for life and you will see benefits in your golf game as an amateur club player anyway.
 
Stuart_C said:
@Wolf, I currently do 3x days of cardio for 30mins on the cross trainer/treadmill/rower/bike depending on my mood, can you recommend a few exercises that I could do after my 30 mins to help improve core etc
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Sorry for the delay in reply been out working with clients all day.

Start with some simple movements like Pallof Press, Plank holds, Dorsal raise, crunches(not full sit-up) and lying leg raises.

Start with those and your core will start to get stronger and can then move on to more advanced moves and you get better.
 
"Forgive me father for I have sinned..."

Since retirement I find myself spending more and more time in the kitchen. Tonight is a mega-success. Chinese sweet and sour chicken with added herbs and spices, washed down with my favourite Baron De Ley white Rioja.
 
Wolf said:
Professional opinion 99% of club golfers have absolutely no need to do golf specific exercises because they don't have consistent enough movement patterns in their golf swings due to the little time they practise and play. A plus handicapper or pro thats literally hitting ball after ball to groove movements or find that extra 1% advantage will have a set workout that is designed to create improvements in movement, strength and energy systems to incorporate more explosive movement. Even so the majority of the movement that they do in a work out won't mimic swing movement but will be designed to create stress on muscles that they use but have weaknesses in, Molinari a great example always accurate but 2 years ago suddenly got longer. It wasn't his swing that changed, he didn't really get any bigger either but Dave Aldred (however its spelt) had him and Denis Pugh working side by side with a proper strength and conditioning coach that studied his movement patterns and he identified weaknesses not in his swing but muscle imbalances that were effectively holding back his full power. They worked on it months repeating workout patterns and flexibility and dynamic movement, the end result was there for all to see, no changes anyone on the outside can see in his stature, but he became stronger and more flexible which added much needed power to his already accurate golf game..

The average club golfer or human being for that matter would be better off focusing on health, fitness, flexibility and nutrition for a healthy balanced lifestyle than trying to sneak gains purely for golf because a coach would need to see many hours of swing and movement in little clothing to see where muscles aren't correctly working especially bilateral movements to find weakness and club golfers won't be able to do that with a normal gym PT as there simply isn't the hours in the day. I've done for many sports including golf and the key is the golf coach explaining the swing mechanics and goals for the S&C coach to accurately set the ball rolling and manipulate where required..

So to summarise my long post, get healthy, get fit, get stronger and supple for life and you will see benefits in your golf game as an amateur club player anyway.
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Where were you when I needed you?

Seriously though Wolfie can I just raise the question of moderation and what wear and tear could possibly do - I'll defer to your expertise but bear with me for a bit. I was your architypal athlete - those that have met me in recent years will scoff but, again, bear with me.

I set county records at 200m and 400m. I managed 3rd in the javelin at national level. I trialled at a very well known football club. I played rugby to representative level. And my golf, my release from the above, was good enough to get the offer of 2 years sponsorship from the American electronics company Honeywell. My mother told me I'd be in a wheelchair by the time I retired, prophetic but a little lucky in her guesstimation.

Rewind to the mid-00's and a young girl loses control on a bend and mounts the pavement. I was in the way. From being a 12st, fit 46 year old, still playing great golf, football and cricket.... 2 years on crutches and 5st of comfort eating didn't do me any favours. But during the diagnosis and recovery phase I had numerous X-rays and MRI's, all done privately and by the best of the best. Basically, the last Consultant highlighted excessive wear and tear that would be accelerated by the accident. Thankfully his prognosis of a wheelchair by 2011 was well off the mark. None of the 3 would operate....

But I digress, moderation or perhaps well managed and monitored regimes is the best way to go.
 
Hobbit said:
Where were you when I needed you?

Seriously though Wolfie can I just raise the question of moderation and what wear and tear could possibly do - I'll defer to your expertise but bear with me for a bit. I was your architypal athlete - those that have met me in recent years will scoff but, again, bear with me.

I set county records at 200m and 400m. I managed 3rd in the javelin at national level. I trialled at a very well known football club. I played rugby to representative level. And my golf, my release from the above, was good enough to get the offer of 2 years sponsorship from the American electronics company Honeywell. My mother told me I'd be in a wheelchair by the time I retired, prophetic but a little lucky in her guesstimation.

Rewind to the mid-00's and a young girl loses control on a bend and mounts the pavement. I was in the way. From being a 12st, fit 46 year old, still playing great golf, football and cricket.... 2 years on crutches and 5st of comfort eating didn't do me any favours. But during the diagnosis and recovery phase I had numerous X-rays and MRI's, all done privately and by the best of the best. Basically, the last Consultant highlighted excessive wear and tear that would be accelerated by the accident. Thankfully his prognosis of a wheelchair by 2011 was well off the mark. None of the 3 would operate....

But I digress, moderation or perhaps well managed and monitored regimes is the best way to go.
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Except for the names and a few other changes, my story is the same one :eek::ROFLMAO:, cue a song lol.
 
Wolf. Thank you for the considered reply to my question. I certainly don’t fall into the sporting prowess group of other correspondents but I did play football until my early thirties and squash until my mid forties and as I had said, I did maintain a certain level of fitness until leaving the military in my early fifties , since then well....
However, the stroke was a bit of a wake up call and I think I will continue my efforts after these NHS sponsored sessions - and include the swing exercises in the , perhaps mistaken belief, that I will be helping to achieve that miracle extra 20 yds.
 
Hobbit said:
Where were you when I needed you?

Seriously though Wolfie can I just raise the question of moderation and what wear and tear could possibly do - I'll defer to your expertise but bear with me for a bit. I was your architypal athlete - those that have met me in recent years will scoff but, again, bear with me.

I set county records at 200m and 400m. I managed 3rd in the javelin at national level. I trialled at a very well known football club. I played rugby to representative level. And my golf, my release from the above, was good enough to get the offer of 2 years sponsorship from the American electronics company Honeywell. My mother told me I'd be in a wheelchair by the time I retired, prophetic but a little lucky in her guesstimation.

Rewind to the mid-00's and a young girl loses control on a bend and mounts the pavement. I was in the way. From being a 12st, fit 46 year old, still playing great golf, football and cricket.... 2 years on crutches and 5st of comfort eating didn't do me any favours. But during the diagnosis and recovery phase I had numerous X-rays and MRI's, all done privately and by the best of the best. Basically, the last Consultant highlighted excessive wear and tear that would be accelerated by the accident. Thankfully his prognosis of a wheelchair by 2011 was well off the mark. None of the 3 would operate....

But I digress, moderation or perhaps well managed and monitored regimes is the best way to go.
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Depends when you needed me 30 years ago probably in shorts playing junior football, 20 years ago probably drunk and waking up in a random girls house after a night out in Medway, 10 years ago probably getting my arse shot at all were simpler times ?.

But your plight isn't uncommon in men or women that excel in several sports, my dad is the same ex pro footballer who spent couple years on Gillingham books but most of his career at semi pro teams, played high level of cricket, boxed to a good level and a low cat 1 golfer whilst up and down ladders on building sites eventually wore his right hip out completely.

Moderation is key people think they need be in gyms 2hrs, 5/6 days a week they really don't they'd be better off doing 45mins 3/4 days and getting decent amounts of rest in between because the body needs time to recover fully.

That's why nowadays it is good to try different sports but stick to 1 or 2 overall train as needed and allow the body to recover. Its one reason I physically refuse to train cross fit competitor's. Focus should always be for overall health benefits and the ability to move better for longer..
 
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The hockey team that the wife played at for years winning the indoor national championship- they are the smallest team in the National League and for a long time have punched way above their weight without being able to pay the top players - well done girls ????
 
pokerjoke said:
At first I would not pull as hard as you usually do, as you get stronger and can stable your core you can get faster.
It really helps strengthen your core as your trying to retain balance.
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Tried it today. Pleasantly surprised that I wasn't as slow as I thought I would be. Needs work to get speed up so it's a cardio workout again though.
 
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