Topic: Help with Training Regime.

cheers AB

Topic: Help with Training Regime.

This is where I would have to disagree with you Styles.

German Body Comp is based on German Volume Training 10×10. GVT was not a strength model created for athletes, it is a hypertrophy based program created to increase muscle bulk. Muscle bulk is not an indicator of speed and strength. As good as charles poliquin is, I would severely doubt that he would put his elite athletes – especially those who need a speed focus on GVT – he might say he does but he wants to sell his book. I believe Louis Simmons to be the current leading authority on strength training in the world. Westside Barbell Club represents the elite of the elite. Their principles work for natural athletes as well as our chemically enhanced friends. Volume is a killer for the natural athlete. The focus of GVT is not on speed development but strength/muscle growth. Louis Simmons is what Dr Fred Hatfield was in the 90’s. Also I would recommend checking out DeFranco for excellent training advice for athletes.

Topic: Help with Training Regime.

Mr C, you could do worse than buy the “German Body Comp” book by Charles Poliquin

Topic: Help with Training Regime.

Choose one mate, the bring the other in after the four week period, rotate between them if you like.

Remember strength and conditioning is a long term prospect, it doesn’t happen overnight.

There are more advanced programs following this type of protocol but you need a good 12 months of experienced strength and conditioning behind you and you definitely can’t train alone.

Be patient Mr C, consistant effort breeds results.

Topic: Help with Training Regime.

You would be mad not to! ;)

Topic: Help with Training Regime.

Great stuff…so i can just keep lying around all day but just put one leg up against a wall ...i could probably have a beer while doing that :)

Topic: Help with Training Regime.

Too true. To further explain it though..

Tight hamstrings are weak hamstrings. Tight hamstrings can cause the pelvis to tuck. The upper connection of the hamstrings becomes weaker as that connection becomes tighter, preventing its proper function in keeping the pelvis properly aligned. A tucked pelvis leads to a stooped or rounded upper body which can involve a misalignment of the spine as the trunk cannot be properly supported from below.

A body with weak, tight hamstrings will develop a compensation pattern that strengthens the quadriceps (on the front of the legs opposite of the hamstrings) ultimately creating a muscular imbalance in the legs.

Tight hamstrings can cause the hips and pelvis to rotate back flattening the lower back and causing back problems

One of the most extreme symptoms of weak, tight hamstrings is compression in the lower spine, typically between L5 and S1 and sciatica.

So to answer your question, tips for hamstring flexibility?

Okay the following video is very dry, but the two hamstring stretches they show at the end are awesome (3.30 onwards)

2 Very Good Hamstring Stretches

Stretching hamstrings daily is important and once you have good hamstring flexibilty, keep stretching to maintain it.

The deadlift will strengthen the hamstrings – do not do stiff leg!

Basically any compound leg exercise (squat, deadlift, lunge, step up) will involve hamstring strengthening.

Hope that all helps

Topic: Help with Training Regime.

Hamstring ‘inflexibility’ will be caused by over or undertraining one side of the legs. make sure you work the front and backs of your legs to achieve a balanced physique.

In addition many people will benefit within days merely by upping their water fluid intake.

Topic: Help with Training Regime.

Thanks AB

My ego does want me to be stronger…but i guess strength will develop over time even if you just focus on the 50-60% dynamic workouts.

Any tips for hamstring flexibility? I was taught once that deadlifts are really good for this …

Topic: Help with Training Regime.

No drama Milan.

Soreness is not an necessary indicator of a good workout. Generally DOMS (delayed onset muscle soreness) is caused by micro trauma (small tears) in the muscle fibres. Generally heavy strength work, max effort sets (taken to muscular failure) and lactic based programs will cause higher rates of DOMS and muscular trauma.

For Golf our major goal is speed and flexibility to be able to apply force over the maximum possible range of motion. It does not require us to build massive amounts of maximal strength as a golf club weighs no more than 500g. That being said forces on various muscle groups during the swing will be elevated, but the highest amount of load I have read so far is 10lbs supported by the shoulders. Average male strength will more than have the ability to cope with such loads. Hence the maximal strength component is not really necessary in training for Golf. Devoting time to the development of maximal strength would therefore be mismanagement of training time. Also due to the stresses endured by the body and the subsequent recovery required from such training I think maximal strength training for golf would be counter productive.

Train for flexibilty and train for speed strength with weights of 50-65% of max and I think your Golf will become more enjoyable. You will definitely hit it harder and further.

Good luck.

Topic: Help with Training Regime.

yes, thanks too from me AB!

i have started working out again …though i think my 50-60% was really around 80%

the good thing about this type of workout is that i’m not as sore the next day…i had put off doing weights as i would always be too sore to swing the club the next day

Topic: Help with Training Regime.

No drama at all Mr C. It is my pleasure to help. Good luck, look forward to hearing about you progress.

Topic: Help with Training Regime.

I agree that everyone should learn the correct technique to prevent injury and should seek consultation with a fitness professional on exercise performance.

However as the loads are relatively light, under 70% of max, form does not need to be rigid (not sloppy either) The focus should ultimately be on moving the weight as fast as possible during the “exertion” phase of each repetition.

The intention of this training is Speed not Strength. If the weight is of such a load that maintaining reasonable form becomes a issue, the weight is ultimately too heavy.

If you were lifting for maximal strength or had a hypertrophy (muscle building) focus, rigid form would then become a critical factor.

Topic: Help with Training Regime.

Can I just add that you should endeavour to keep perfect form throughout each range of motion. Do not try to get the set finished quickly and in doing so sacrafice form, thats worse than not exercising at all!

Topic: Help with Training Regime.

Wow Ok Mr C lots to cover but we will get there. Congrats on your devotion to your new workout regime – getting started is the first hurdle many people cannot cross. You look like you are doing well but perhaps we need to refine the rules a touch to get things A1.

Lets change the max reps to 6-10 max performed as quickly as possible on all assistance exercises with a weight no more than 70% of what you can handle. It is my fault I know I said to push through to 20 max but by hitting them constantly you are training speed/endurance, we want pure speed/strength.

I have split the days on my personal program as I refine the “golf power” workout.

Day 1. Posterior Chain/Core
Day 2. Upper body assistance

If you are doing 4 days – Day 3 will be rest, then repeat days 4 &5, 6 & 7 rest.

Posterior chain: (squat, deadlift, lunge, good morning etc)

Basically a lower body movement that focusses on hamstring/glute development (you find plenty in T-Nation on this subject) This is the corner stone of Athletic Training – even golf!

This is the only exercise that we use the 10×3 system.

Exercise A: (eg Deadlift)

Week 1: 8 sets x 3 reps 50% load, short rest intervals
Week 2: 9 sets x 3 reps 55% load
Week 3: 10 sets x 3 reps 60% load

Week 4: (De-load) 3 sets x 10 reps 70% load, longer rest 2-3mins

This ends exercise A’s loading phase and now exercise B’s loading phase begins

Exercise B: (eg Box Squat)

Week 5: 8×3 50%
Week 6: 9×3 55%
Week 7: 10×3 60%

Week 8: De-load 3×10 @ 70%

Exercise C: (eg Sumo deadlift) week 9, 10, 11, 12
Exercise D: (eg Front Squat) week 13, 14, 15, 16

Can repeat Exercise A and so on.

Should not repeat the same execise in a cycle for a period of 12-16 weeks – there are complex methods to use the same exercise but too advanced to begin with and requires specialised equipment so work on exercise rotation initially.

Core Work (Abs/Lower back)

Focus on Abdominal bracing and rotary abdominal movements, back extensions and reverse hypers (don’t bend arms like this example, keep fairly firm base, raise legs squeeze glutes/hams)

This is where you can use 10-20 reps 2-4 sets

Assistance Exercises (Golf specific)

Maintain a 2-4 set regime of 6-10 reps. Change exercises every month.

Focus on back, rotary movements, rotator cuff exercises, tricep extension work and forearm development.

Does this make sense?

Stretching golf specific muscles – hamstrings, hips, back (esp. between shoulder blades) chest (tight chest muscles do no favours to the golf swing) should be an almost daily routine.

If you need any clarifications let me know….

PS- KEEP A JOURNAL very important for when you cease an exercise for 12+ weeks and come back to it. Add 5% weight from load you began with last time.

Topic: Help with Training Regime.

yep, Poliquin is a legend.

Check him out here

I’d love to get my bio signature done.

Yeah he is a guru in strength & conditioning athletes, heaps of top US athletes train with him!

My mate here in Melbourne is National Powerlifting Champion and has to be one of the best sources on strength & conditioning in Australia. His gym is purely designed especially for athletes. Some of the machines would blow your mind!

Currently training a heap of athletes and two top Melbourne sporting teams. The power lifters that train there really make you feel weak, not matter how strong you think you are. Have seen some crazy weights get pushed there!

Topic: Help with Training Regime.

yep, Poliquin is a legend.

Check him out here

I’d love to get my bio signature done.

Topic: Help with Training Regime.

Just becareful with T-nation, some authors are good authorities on strength and conditioning with sports, others have a pure bodybuilding background and don’t know what an athlete requires.

I recommend the following authors:

CHARLES POLIQUIN (the guru of athletic training!)

Alwyn Cosgrove

Joe DeFranco (another athlete guru – check out his website!)

Charles Staley

Chad Waterbury

Dan John

Mike Boyle (VERY GOOD!)

Topic: Help with Training Regime.

MrC, check out T-Nation for great training tips.

Topic: Help with Training Regime.

Yeah I would do high intensity intervals Mr C, it is more reflective of what you will need for soccer… sprint… jog… sprint… walk… jog… sprint…

Mix up your intervals and intensities to be reflective of the requirements of your position.

Marathon running only helps marathon runners! ;-)

Topic: Help with Training Regime.

Or running from the Plovers! Viscious little bastards!

Topic: Help with Training Regime.

Mate it definitely wont hurt and with that balance of sports I would definitely advice high intensity interval work be done. Being excessively fit for golf will definitely not hinder performance. Sorry bud I did not realise you were not training just for golf.

Topic: Help with Training Regime.

I have another question for you AB, was reading through some power lifting articles and I got the impression that cardio was a nono. With 45 min workouts I was planning on hitting up the cardio side quite hard. What are your thoughts?

Mr Consistency found his swing.

http://www.golflink.com.au/...

Cardio is a definite no-no in powerlifting in a traditional sense.

Guys still do strength based stuff like sled dragging and the workouts themselves are quite aerobically taxing at times.

The main point of strength and conditioning is to look at what the athlete’s sport requires him/her to do and design a training regime to enhance the body’s ability to perform under these conditions. Without getting too technical and discussing energy systems I will give you the following practical evaluation to demonstrate how a strength and conditioning coach thinks when designing a training program.

Powerlifters: Require short bursts of extreme strength & power and have long recovery periods between performances. Consequently a big endurance base is not a requirement of what they do, so it is inefficient to train for it. More time is therefore focussed maximal strength and speed training – Force =mass x acceleration, acceleration being the product of change in velocity over time. Therefore the higher your abilty to accelerate a given mass, the higher the degree of force you will produce. The higher the degree of force you can produce the heavier the mass you will be able to lift.

100 metre sprinters: A sprinter will not have to perform for much over 11 secs at a maximal force output so this is reflected in their strength training. You therefore wouldn’t make a world class sprinter perform a distance greater than 200 metres as there is no advantage to their area of specialisation, similarly a marathon runner would not train by performing maximal force sprints over short distances (less than 200 metres)

With that in mind what does golf require from a strength and conditioning perspective?

Short bursts of powerful activity requiring speed and a high degree of flexibilty. Maximal strength is not a requirement to swing an implement weighing less than 500g, so we leave the heavier maximal weight work to the power athletes. After this short burst of activity a period of low intensity walking ensues. As long as you have the endurance fitness to perform low intensity walking over a period of 5 hours, which is quite often over hilly terrain, there is no need to go above and beyond this base fitness level. Any endurance work performed should be reflective of our sport. Low intensity walking on varying inclines will do the trick. High intensity endurance work is therefore in my opinion worthless, unless you plan on jogging from shot to shot and will benefit from finishing 18 holes in the shortest time possible. Does that make sense? (I know this will upset a few people but these are the facts)

I would do enough to cope with being able to play a game of golf from start to finish but I would do this at low levels of intensity.

In my case as a Long Driver, I don’t need to walk from shot to shot, I perform for a maximum of 3 minutes with 6 repetitions of 100% intensity then have a long period of rest (recovery). Therefore my training program reflects this. I will do short burst high intensity speed work with my weights, perform a total flexibilty training program to enhance my range of motion, perform actions which enhance my balance and stability and perhaps cardio bursts which are higher in intensity (skipping, rowing) but last no longer than 3-3.30 minutes in duration.

I hope this gives you some clarity in what you are trying to achieve when performing a strength and conditioning program. Train specifically for what your sport demands of you, anything else will be a waste of time and energy.

AB

Topic: Help with Training Regime.

Thanks AB. You made my life that much easier! Things are looking really good on the swing front too so hopefully I’ll be bombing them out there like you long drivers some day :-)

Mr Consistency found his swing.

http://www.golflink.com.au/...

Anytime mate, I am only to happy to help. Would love to have you come out and bomb them with us anytime you like!

AB

Topic: Help with Training Regime.

Mr C..

Just pick one from each group, increase the load over 3 weeks, have a week of light general training then change exercises for the next 3 week load phase. Just listed some examples. I am sure if you google exercise websites you will find some other ones.

Good luck with it all…

AB