I definitely agree with having an end goal makes a difference for me too. I would lose a lot of motivation when I used to just workout to workout. But since now I’m working out to get better at golf, I have more invested in it. I think one thing to add to this is it’s important to stay consistent over a long period of time. It’s hard to make improvements I think if you start for 3 weeks then give up for 2 months and the cycle repeats. I agree start slower and make those small achievable habits first then add more in.
I agree as you get older the small nagging injuries do take longer which is hard to get used to. I’ve been thinking about super speed too, it is tempting.
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That Fit for Golf, guy really does know what he is talking about; Craigers!
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Craigers, I am similar age and about 3 years ago I perforated a disk between through football (soccer lol).
At this point i changed my mindset to training; at that point I had been in the military 18 years. I need to change how i trained to ensure longevity; i dropped squats and dealifts (i know this goes against grain) but mentally and physically i couldn’t do them at a significant weight.
I instead took on calisthenics, which i believe will be perfect for you if you’re beginning to get back to fitness.
The key is it builds all from body weight (and some additional weight in vests or kettlebells).
The biggest benefit i have is now my endurance, I just never get injured or have major aches post round (usually walk and carry). Additionally, calisthenics is huge on core strength, a vital component to swing speed.
Now i will caveat that my swing speed hasn’t significantly improved despite using speedsticks etc but my overall game has due to heightened fitness.
I appreciate this style isn’t for all but I’ve always been firm in that, if you can’t do certain bodyweight exercises (i.e pull up) can you justify trying to lift heavy weights. At the very least, use calisthenics to build a foundation.
My average drive is now 240 (up from 210 2 years ago) so something is working.
Good luck with your journey.
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Thanks! Everyone has a different path and we all need to work with what we have…
With the back injury, I’m not sure what my path forward is… I’m hoping that it heals and isn’t a weak spot moving forward… I’m definitely planning on doing a ton of core work over the next six months to make sure everything that supports my back is up to the task.
The ultimate goal is to make sure my body is capable of playing golf for the next 30+ years… I’ve watched my dad (who exercises daily) lose mobility over the years as his routines haven’t changed and he does very little stretching. My goal is to be more adaptive to what my body needs and build towards doing the things I want to do.
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Haven’t mentioned it yet as it doesn’t really go with the “hitting bombs” concept, but for just general health and wellness (especially long term), the best thing I think I can suggest is walking. Not just walking on the golf course, but just walking in general. Take a walk when you wake up, take a walk after meals, take a walk in the evening. Park at the back of parking lots, wherever you can find steps, get them.
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Hitting Bombs long term requires good long term fitness… I just like goofy titles.
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From someone who lived a in gym for 30+ years and has had 2 microdiscectomies alone my concept of “golf fitness” totally changed over the last 12-months. Every program prescribed by a professional was hurting me and it was a battle to stay healthy and on the golf course. Someone playing at a KFT event mentioned Thomas Malchow (and his Trainfuly program) and it’s the reason I’m able to peg it up today. The reason we come out of our posture, sway on the back swing, push or pull our shots or not able to finish in balance is not always a matter of technique but an issue/limitation with an area of the body. The focus is correcting imbalances, building capacity and creating elasticity in the body. I encourage folks to check it out. Its $40 well spent.
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Very cool!
…
When I was in the gym, I started doing a ton of balance stuff to cool down… (and some under a load). It definitely helped me in different places.
While working out, I’d do split level squats (one foot on the ball side of a bossi ball) and “balance” squats (ball side down)…
While cooling down, I’d get on a balance board with a weight stick and do full turns. Those are fun!
Love calisthenics and body weight exercises. Better to be light and mobile than super strong and rigid. I did get 25 lb. dumbbells to use for squats and deadlifts as I felt I wasn’t keeping up muscle tone with just body weight squats. I just kind of invent my own program as I go based on what my body is telling me I need. But the ultimate goal is always great golf as long as possible!
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Or a walk with the dogs 
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Honestly, long walks are the first thing I’m going to do post shot in the back… walking is always good!
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This is his post round recovery session. My Theragun can work but the ball has a deeper release technique. Plus the ball is like $9.
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Devon, i always chuckle about superstrong as I have military friends who can pound weight but can’t do exercises i can (vice versa) … i always joke until you can do a shoulder pressup don’t give me shit 
Seriously though, i never ache after and always feel loose
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That’s pretty fast already at 115! Congrats. The 120 goal is attainable just not sure where your max ceiling may be.
The @Fit_For_Golf program is excellent and is a greta combo with the SuperSpeed program. It just makes everything work better and MIke is good guy. Highly recommend.
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I think your program is great and more people should use it! I wanted to steal my dad’s setup…
I use the @Fit_For_Golf program. It is well worth it. Excellent workouts. Lots of variety. Next on my list is the Superspeed program after a run through the Off Season program has my golf is done here in Canada.
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Great combo there, I’ve used both myself!
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I lift Heavy things and put them down 
.
Then I lift light things 
!
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Will check out Trainfully program! Also heard it mentioned on Stick and Hack podcast. At my age and disability level, it is a challenge to find a fitness program I can actually DO and that increases my fitness without causing injury!
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