powerlifting program.

I've been an 8 index for quite some time, and as we all know it becomes exceedingly difficult to lower a single digit handicap.

I began the Starting Strength novice powerlifting program in February, and have seen major improvement on the golf course. I've now graduated to the intermediate Texas Method.

I actually play/practice less now (2 rounds/month, 1-2 range sessions per week) but my game has become much more consistent and more powerful with less effort. And subsequently a lot more fun! My index is down to 5.5, the lowest its been in 15 years.

The program I follow is very heavy in squats, which has strengthened my legs and core (especially) to a point they've never been. I never would have guessed a heavy squat program could do so much for the golf game. And I don't do bendy/stretchy stuff, curls or much of any other assistance exercises. Heavy squats, bench, overhead press, cleans and deadlifts.

Anyway, just thought I'd share. It has become readily apparent the last month or two the program I've followed for almost six months is really paying off.

I should say I was very concerned about soreness and trying to swing the club. Once acclimated after the first couple of weeks, I was able to alternate lifting M-W-F and playing on the off days easily. And still do.

I believe it.

Weight-lifting revolutionized pretty much every sport a few decades ago. I see no reason why it wouldn't help a golfer.

I've been doing cross-fit myself for the past 4 months, but haven't been able to vista the range much, (much less play) so I haven't been able to observe results yet.

My golf game improved when I was rock climbing and doing P90X & yoga. I had more flexibility, speed, and balance. A little weight training and conditioning goes a long way.

Watched a recent interview with Tiger and he was asked why he was so dominant when he first got on the tour.

He said a big part of it was that when he joined the tour, there were only two guys who routinely lifted weights: Tiger and Vijay.

I remember my mind being blown about Tiger's workout regimen when he had ~7:00am tee time for a tournament. It was still dark outside when he arrived at the practice facility at ~5:30. There were spotlights everywhere to provide light so players could warmup. Tiger stopped and did a 30 second interview with a journalist who asked him: "Did you work out this morning?"

Tiger: Yup

Journalist: What time did you wake up?

Tiger: 3:30

Not completely related, but I was watching a video from Taylor made the other day and it showed Dustin Johnson STANDING on a balance ball practicing his back swing.
Holy crap thats some major balance!!!

starting strength is a great program. the beauty is that if your form's correct and your increments are small, you'll never even feel a workout, even as you double your lifts.

it also does a lot to teach you about your body. you will never have a better conditioned core than by supporting that barbell on those lifts

I realize hitting the gym is nothing new and doing nearly any kind of physical activity will help you play any sport better. I've gone through periods of jogging, assistance workouts, balance balls, box jumps, CrossFit, etc. The results from hitting heavy weights makes the other stuff look like a waste of time. In my case.

The point of my post was I never thought I could squat 405 or deadlift 500 AND play better golf, but I'm close to making that happen.

I hadn't squatted correctly 25 times in my life before February, and now I'm disappointed I didn't start much sooner.

Nom, how has it affected your appearance/weight/body fat? My workout regimen has been all screwed up while we've been waiting to close on the house and have been staying with my parents. Really looking forward to living next to the YMCA and being able to get into a lifting program again. My main goals are body fat reduction and looking good, so curious if the starting strength would be good for my goals.

I've gained 12 pounds of muscle. I'm 236 now (6'3"). My diet hasn't been conducive to fat loss yet, so I've maintained the fat body weight. But I look bigger in a strong sense: bigger arms, torso, shoulders. I've got three little kids who won't eat like I need to, and I drink too much beer.

You do need to take in calories though, or you'll be on the floor quickly.

BUT if you're able to follow a diet with ~1g protein per lb body weight and <100g carb per day, the results are good. I've gone through stretches that made me see the light.

[This message has been edited by Nom de Plume (edited 7/19/2012 1:29p).]

If you want to lose fat and look good, consider looking at cross fit. Workouts are short, but intense, so you don't really have excuses to miss days.

Pretty much every cross fit workout is 30 minutes or less, so I can get in 5 workouts a week every week. That's a big deal for me. Consistency.

Also, I spent under $500 and have every piece of equipment (except a row machine) needed to do my workouts at home.

I'm not familiar with starting strength, other than it's barbell-based lifts. (I have no idea what the time demands are)

Question for Nom: Do you do some cardio after you're done with weights? Is that part of the program?

I saw a shirt in the gym the other day that says " Running sucks". I want that.

I do some hill sprints since I live on a steep one, but most on a barbell program will do prowler sprints. Not tons, because its not conducive to recovery, but enough to burn some fat.

If you're eating right and doing a little high intensity cardio, you're only supposed to lift 3 days a week. My workouts are typically 90mins, and 2 at 70mins or so. It's an interesting program. If you set the beginning weight properly and follow to a T, you won't miss a rep and will continue adding weight to your 5 rep max for several months.

[This message has been edited by nom de plume (edited 7/19/2012 9:37p).]

90 minutes???

the busiest day is 11 sets and 45 total reps right? takes me about 25-30 minutes tops.

nom de plume

just for fun I bet that I know a guy that weighs 400lbs and can whip your arse on the course

let's test your theory fit vs fat theory




[This message has been edited by MookieBlaylock (edited 7/20/2012 9:33p).]

Mookie,let's.do it. If for no other reason than I want to see a 400 pounder that can play.

Tennessee, volume day on Texas Method whoops my ass. It takes me close to an hour to get warmed up and do 5x5 squat at 80% 5RM. I have to rest between 6 and 8 minutes between work sets or I can't complete the reps. From what I gather this is acceptable timewise.

My Golf game went to Scratch when started making more birdies than bogies. Try that.

Just finished 3-4 weeks of Escalating Density Training (this is probably the 3rd or 4th time I've done EDT). It's the only lifting program I've done where my calories/output put me at 2 pounds of weight loss per week.... and I can gain over a pound/week (gained 5 pounds, but went down a notch in my belt). I've always put muscle on easily, but this program is crazy. And it's not "beginner" muscle gain, as I've been lifting for a long time.

Needless to say, I'm switching to a lot more cardio with golf and summer: HIIT 2-3 times/week, 1-2 days of boxing or treadmill at steep incline, walk 18-36 holes/week, and only 2-3 days of light lifting focused on high intensity. I have bad shoulders, and heavy lifting limits my range of motion.

As far as golf, I think the best lifts are deadlifts, squats, side to side rotations on a medicine ball (I use a 25-pound plate for resistance), rows, and a variety of core exercises & other exercises that imitate the golf swing.

OK Nom. I just purchased starting strength on a whim. I'll be starting the program tomorrow morning in lieu of my traditional workout.

I'll get back to you guys in 8 weeks.