Exercise of the Week
Week 44 (6-5-2016) Bear Crawl/Lateral Crawl
-Brandon Gaydorus
The ability to have a stable core and resist rotation is essential in the golf swing. Stability is the bodies ability to resist movement. Just think, when we make our transition towards the downswing the amount of control our body uses to totally switch direction. Just think, without any resistance or "stability" in our bodies we would not be able to transition into the downswing!
Furthermore, crawling will help your golf game through stabilization of the core and by improving essential coordination patterns between the upper and lower body!
-Brandon Gaydorus
The ability to have a stable core and resist rotation is essential in the golf swing. Stability is the bodies ability to resist movement. Just think, when we make our transition towards the downswing the amount of control our body uses to totally switch direction. Just think, without any resistance or "stability" in our bodies we would not be able to transition into the downswing!
Furthermore, crawling will help your golf game through stabilization of the core and by improving essential coordination patterns between the upper and lower body!
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Week 43 (5-29-2016) Seated Row
-Brandon Gaydorus
This is a great exercise to improve your upper body strength. It is simple and effective. Make sure to keep the shoulders down the whole time!
-Brandon Gaydorus
This is a great exercise to improve your upper body strength. It is simple and effective. Make sure to keep the shoulders down the whole time!
Week 42 (5-22-2016) Anti-Rotation Progressions
-Brandon Gaydorus
It's safe to say the majority of people who golf, want a bigger turn. However, if you want consistency with a bigger turn you have to be able to stabilize the core first. This is way an anti-rotation press is a necessity when training for golf. Add this in your warm-up or in an exercise circuit!
Phase 1: Tall-Kneeling Anti-Rotation Pressout
Phase 2: Half-Kneeling Anti-Rotation Pressout
Phase 3: Split Stance Anti-Rotation Pressout
Phase 4: Standing Anti-Rotation Pressout
-Brandon Gaydorus
It's safe to say the majority of people who golf, want a bigger turn. However, if you want consistency with a bigger turn you have to be able to stabilize the core first. This is way an anti-rotation press is a necessity when training for golf. Add this in your warm-up or in an exercise circuit!
Phase 1: Tall-Kneeling Anti-Rotation Pressout
Phase 2: Half-Kneeling Anti-Rotation Pressout
Phase 3: Split Stance Anti-Rotation Pressout
Phase 4: Standing Anti-Rotation Pressout
Week 41 (5-15-2016) Medicine Ball Slams
-Brandon Gaydorus
In my mind one of the greatest power exercises there is. It's simple but effective and will help increase power in your golf swing. This is because medicine ball slams help activate your type ll muscle fibers aka. your power muscles! Give this a try either in your warm up or in a circuit!
-Brandon Gaydorus
In my mind one of the greatest power exercises there is. It's simple but effective and will help increase power in your golf swing. This is because medicine ball slams help activate your type ll muscle fibers aka. your power muscles! Give this a try either in your warm up or in a circuit!
Week 40 (5-8-2016) Barbell Circuit
-Brandon Gaydorus
This is a great circuit for an advanced lifter. This will help increase power and strength. Which means longer drives and bigger muscles!
Try this for 3 Reps of each exercise for 5 Sets:
1.) Hang Clean
Important Steps for the Hang Clean:
- Wrist back
- Shoulders back
- Butt back (hip hinge)
- Get those elbows up and jump
2.) Front Squat
Important Steps for the Front Squat:
- Grip should be slightly wider than the shoulders
- Bar should rest on top of the anterior deltoids and clavicles
- Flex the elbows to position the upper arms as close to parallel to the floor as possible
- Drive up through the heels and keep the elbows up during the upward part of the squat
3.) Barbell Row
Important Steps for the Barbell Row:
- Grip should be just wider than shoulder width
- Maintain a neutral spine position throughout the exercise
- Pull the bar towards the chest
- Lower the bar back to the starting position and repeat
Reference:
Baechle, Thomas R., and Roger W. Earle. Essentials of Strength Training and Conditioning. Champaign, IL: Human Kinetics, 2008. Print.
Week 39 (5-1-2016) In Home Workout Circuit
-Brandon Gaydorus
Here is a great total body workout that can be done at home with limited equipment. Give this a try and let me know what you think!
Perform this in a circuit:
1.) Standing Chest Press w/Superflex Band (4x8)
2.) Single Leg Hip Lift (4x8 Ea.)
3.) Standing Band Row (4x8 Ea.)
4.) Anti-Rotation Split Squat (4x8 Ea.)
-Brandon Gaydorus
Here is a great total body workout that can be done at home with limited equipment. Give this a try and let me know what you think!
Perform this in a circuit:
1.) Standing Chest Press w/Superflex Band (4x8)
2.) Single Leg Hip Lift (4x8 Ea.)
3.) Standing Band Row (4x8 Ea.)
4.) Anti-Rotation Split Squat (4x8 Ea.)
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Week 38 (4-24-2016) Counter Balance Squats
-Brandon Gaydorus
Squatting is a well know exercise that is very important when trying to strengthen the legs. The exercises listed below will help perfect your bilateral and unilateral squatting technique by stabilizing the core! The benefits towards a proper squatting technique would be the following.......
1.) Less chance of injury
2.) Increased joint health
3.) The ability to progress to heavier weights
4.) Help avoid early extension in the golf swing
Exercises:
1.) Counter Balance Squat
2.) Anti-Rotation Split Squat
-Brandon Gaydorus
Squatting is a well know exercise that is very important when trying to strengthen the legs. The exercises listed below will help perfect your bilateral and unilateral squatting technique by stabilizing the core! The benefits towards a proper squatting technique would be the following.......
1.) Less chance of injury
2.) Increased joint health
3.) The ability to progress to heavier weights
4.) Help avoid early extension in the golf swing
Exercises:
1.) Counter Balance Squat
2.) Anti-Rotation Split Squat
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Week 37 (4-17-2016) Getting Some Range of Motion In the Shoulders
-Brandon Gaydorus
If you're struggling to get the club at the proper position in the back swing or just looking to prevent injury of your shoulders. Then these exercises are for you! These can be done before a round of golf, before or after a workout, or even at home when you're watching TV. Do these exercises 1-7 days a week and let me know what you think!
-Brandon Gaydorus
If you're struggling to get the club at the proper position in the back swing or just looking to prevent injury of your shoulders. Then these exercises are for you! These can be done before a round of golf, before or after a workout, or even at home when you're watching TV. Do these exercises 1-7 days a week and let me know what you think!
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Week 36 (4-10-2016) Glute Max Press
-Brandon Gaydorus
The gluteus maximus is one of the key external rotators of the hip. This exercise is especially good for people with more internal rotation of the hip then external. The glutes and core are the driving force of the whole body. So, let's make them strong and ready to go at all times!! Perform this exercise as prescribed by a fitness professional. Hold this position for 4 deep breaths or for about 15 seconds.
-Brandon Gaydorus
The gluteus maximus is one of the key external rotators of the hip. This exercise is especially good for people with more internal rotation of the hip then external. The glutes and core are the driving force of the whole body. So, let's make them strong and ready to go at all times!! Perform this exercise as prescribed by a fitness professional. Hold this position for 4 deep breaths or for about 15 seconds.
Week 35 (4-3-2016) Assisted Single Leg Squat
-Brandon Gaydorus
Single Leg Squats are a great exercise to help improve glute strength and single leg stability. These can be preformed at home, in the gym, or even at the golf course. The superflex band will give the athlete a counter balance. This in return will allow the athlete to go deeper in the squat with proper technique. Give this a try for a couple weeks to increase depth in the squat and increase the potential for performing a full pistol squat!
-Brandon Gaydorus
Single Leg Squats are a great exercise to help improve glute strength and single leg stability. These can be preformed at home, in the gym, or even at the golf course. The superflex band will give the athlete a counter balance. This in return will allow the athlete to go deeper in the squat with proper technique. Give this a try for a couple weeks to increase depth in the squat and increase the potential for performing a full pistol squat!
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Week 34 (3-27-2016) Cable 90 Degree External Rotation
-Brandon Gaydorus
This is a great exercise to help improve shoulder external rotation. In golf we want at least 90 degrees of external rotation with our shoulders. This is key for setting the club in the proper position at the top of the back swing.
During the exercise:
-Keep the core tight and tuck the hips
-Position the scapula back and down
-Rotate the shoulder with a light weight
-Brandon Gaydorus
This is a great exercise to help improve shoulder external rotation. In golf we want at least 90 degrees of external rotation with our shoulders. This is key for setting the club in the proper position at the top of the back swing.
During the exercise:
-Keep the core tight and tuck the hips
-Position the scapula back and down
-Rotate the shoulder with a light weight
Week 33 (3-20-2015) Landmine Squat
-Brandon Gaydorus
Squatting is one of the best ways to work on vertical thrust power. The landmine squat allows the athlete to have a counter balance. The counter balance will help ensure that the weight stays towards the heels of the feet and will help the athlete get into the correct position at the bottom of the squat.
-Brandon Gaydorus
Squatting is one of the best ways to work on vertical thrust power. The landmine squat allows the athlete to have a counter balance. The counter balance will help ensure that the weight stays towards the heels of the feet and will help the athlete get into the correct position at the bottom of the squat.
Week 32 (3-13-2016) Landmine Press
-Brandon Gaydorus
Landmine press is a great way to improve vertical press strength. Here are two different variations that engage the core and help ensure a safe overhead pressing motion.
Phase 1: Half-Kneeling Landmine Press
Phase 2: Landmine Press
-Brandon Gaydorus
Landmine press is a great way to improve vertical press strength. Here are two different variations that engage the core and help ensure a safe overhead pressing motion.
Phase 1: Half-Kneeling Landmine Press
Phase 2: Landmine Press
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Week 31 (3-6-2016) KB Swings
-Brandon Gaydorus
KB Swings are one of the best hip dominant exercises! They are great for explosive power and if done right will really help you hit the ball further. Make sure to keep the weight towards the heels, slight bend in the knees, and then most importantly bend from the hips with proper spine alignment.
-Brandon Gaydorus
KB Swings are one of the best hip dominant exercises! They are great for explosive power and if done right will really help you hit the ball further. Make sure to keep the weight towards the heels, slight bend in the knees, and then most importantly bend from the hips with proper spine alignment.
Week 30 (2-28-2016) Activating the Adductors
-Brandon Gaydorus
Here are three basic exercises to help activate the adductors. The adductors are one of the main muscles for hip internal rotation. If your looking to get in a better position at impact these drills are necessities!!!
Phase 1: Supine Pilates Ring Press
Phase 2: Half-Kneeling Adduction Press
Phase 3: Standing Adduction w/Hip Shift and Band Pull
-Brandon Gaydorus
Here are three basic exercises to help activate the adductors. The adductors are one of the main muscles for hip internal rotation. If your looking to get in a better position at impact these drills are necessities!!!
Phase 1: Supine Pilates Ring Press
Phase 2: Half-Kneeling Adduction Press
Phase 3: Standing Adduction w/Hip Shift and Band Pull
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Week 29 (2-21-2016) Lateral Bound Progression
-Brandon Gaydorus
Lateral bounds are great for creating stability in the lower body and an effective weight transfer. In golf it is a necessity for the athlete to be able to post into the lead leg. This is essential for a consistent impact position and smooth follow through. Do 4-6 reps each side with 2-3 sets.
Phase 1: Lateral Bound w/Stick
Phase 2: Lateral Bound w/Mini Bounce
Phase 3: Consecutive Lateral Bounds
Phase 4: Resisted Lateral Bounds
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Week 28 (2-14-2016) TRX Row
-Brandon Gaydorus
A great way to improve upper body strength would be through the TRX Row. It is a simple exercise that most people can do. This is because the athlete can make it as easier or hard as they would like. This is a safe and effective way to increase horizontal pull strength!
Phase 1: Standing TRX Row
Phase 2: TRX Row (Body close to parallel w/the ground)
Phase 3: Feet Elevated TRX Row
Phase 4: Feet Elevated TRX Row w/Weight
-Brandon Gaydorus
A great way to improve upper body strength would be through the TRX Row. It is a simple exercise that most people can do. This is because the athlete can make it as easier or hard as they would like. This is a safe and effective way to increase horizontal pull strength!
Phase 1: Standing TRX Row
Phase 2: TRX Row (Body close to parallel w/the ground)
Phase 3: Feet Elevated TRX Row
Phase 4: Feet Elevated TRX Row w/Weight
Week 27 (2-7-2016) Keiser Push-Pull
-Brandon Gaydorus
The Keiser Push-Pull is a great way to improve your push-pull strength, cross-crawl pattern, separation between the upper and lower body, and rotational power!!! Enough said, now give these a try and have fun hitting the ball further!
Phase 1: 1/2 Kneeling Keiser Push-Pull
Phase 2: Standing Keiser Push-Pull w/Resisted Lower Body
Phase 3: Standing Keiser Push-Pull (Power)
-Brandon Gaydorus
The Keiser Push-Pull is a great way to improve your push-pull strength, cross-crawl pattern, separation between the upper and lower body, and rotational power!!! Enough said, now give these a try and have fun hitting the ball further!
Phase 1: 1/2 Kneeling Keiser Push-Pull
Phase 2: Standing Keiser Push-Pull w/Resisted Lower Body
Phase 3: Standing Keiser Push-Pull (Power)
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Week 26 (1-31-2016) Quadruped W-Raise
-Brandon Gaydorus
Golf:
In golf we need to be able to abduct our shoulder and externally rotate it. With proper abduction and external rotation of the shoulder the golfer is able to position the club correctly at the top without having to overcompensate. Swing flaws may include coming across the line at the top and an outside-to-in swing path.
Fitness:
The shoulder should be able to externally rotate 90 degrees. If it doesn't the athlete most likely will have poor scapular stability. To perform this exercise get in the all fours position. Keep the shoulder blade back and bend the elbow in the formation of a V. Then supinate (turn the wrist out) the wrist and point the thumb up to the sky. This is recommended to be performed in the warm-up or after an upper body exercise. Typically for about 10 reps each arm.
Week 25 (1-24-2016) Core Circuit
-Brandon Gaydorus
Here's a great core circuit that can be done in between the warm-up and the main workout. In golf it's important to have a stable core, proper cross-crawl pattern, lateral flexion, and chop/lift power. This is a great way to work on all 4 of those during a quick 5-10 minute circuit.
Standing Cable Core Circuit (Go through this twice)
1.) From Knees Side Hip Raise 5x5 Sec. Holds Ea. (x2)
2.) Standing Cable Chop 2x8 Ea
3.) Standing Cable Horizontal Press 2x8 Ea.
4.) Standing Cable Lift 2x8 Ea.
5.) Anti-Rotation Press 2x8 Ea.
6.) Anti-Rotation Overhead Press 2x8 Ea.
7.) Quadruped Opposites 2x8 Ea.
Give this a try and let me know what you think!
-Brandon Gaydorus
Here's a great core circuit that can be done in between the warm-up and the main workout. In golf it's important to have a stable core, proper cross-crawl pattern, lateral flexion, and chop/lift power. This is a great way to work on all 4 of those during a quick 5-10 minute circuit.
Standing Cable Core Circuit (Go through this twice)
1.) From Knees Side Hip Raise 5x5 Sec. Holds Ea. (x2)
2.) Standing Cable Chop 2x8 Ea
3.) Standing Cable Horizontal Press 2x8 Ea.
4.) Standing Cable Lift 2x8 Ea.
5.) Anti-Rotation Press 2x8 Ea.
6.) Anti-Rotation Overhead Press 2x8 Ea.
7.) Quadruped Opposites 2x8 Ea.
Give this a try and let me know what you think!
Week 24 (5-29-2015) Chin-Ups Phase 1-3
-Brandon Gaydorus
Chin-ups are great for strengthening the upper body. This will in return help increase trunk/rotary power in the golf swing. Give these a try and let me know what you think!
Phase 1: Chin-Up Holds
Phase 2: Chin-Ups
Phase 3: Weighted Chin-Ups
-Brandon Gaydorus
Chin-ups are great for strengthening the upper body. This will in return help increase trunk/rotary power in the golf swing. Give these a try and let me know what you think!
Phase 1: Chin-Up Holds
Phase 2: Chin-Ups
Phase 3: Weighted Chin-Ups
Week 23 (5-22-2015) Elevated Push-Up
-Brandon Gaydorus
This is a great exercise to build upper body pushing strength. When designing workout programs it is important to have progressions and regressions for all exercises. If an athlete is unable to perform a push-up with good technique, they should not be performing the exercise. Furthermore, an elevated push-up is a great alternative to the standard military push-up and much safer. Various heights can be used depending on the person, so adjust the height accordingly! Give this a try and let me know how it feels.
-Brandon Gaydorus
This is a great exercise to build upper body pushing strength. When designing workout programs it is important to have progressions and regressions for all exercises. If an athlete is unable to perform a push-up with good technique, they should not be performing the exercise. Furthermore, an elevated push-up is a great alternative to the standard military push-up and much safer. Various heights can be used depending on the person, so adjust the height accordingly! Give this a try and let me know how it feels.
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Week 22 (5-15-2105) Shoulder Circuit
-Brandon Gaydorus
This is a shoulder circuit that targets scap stability and will help strengthen the shoulders. In golf it's important to stay both pain and injury free. This is a good exercise to do at the end of the workout or in your house during a commercial break. Do each exercise for 30 seconds and then move on to the next without resting. Give this a try and let me know how it goes!
-Brandon Gaydorus
This is a shoulder circuit that targets scap stability and will help strengthen the shoulders. In golf it's important to stay both pain and injury free. This is a good exercise to do at the end of the workout or in your house during a commercial break. Do each exercise for 30 seconds and then move on to the next without resting. Give this a try and let me know how it goes!
Week 21 (5-8-2015) Dumbbell Row
-Brandon Gaydorus
This is a great exercise that will help generate more trunk/rotary power. In this exercise it's important to keep the stomach nice and tight and the upper body stable. The arm should be the only part of the body pulling the weight up. This is a very safe lift and a good way to strengthen the upper body.
-Brandon Gaydorus
This is a great exercise that will help generate more trunk/rotary power. In this exercise it's important to keep the stomach nice and tight and the upper body stable. The arm should be the only part of the body pulling the weight up. This is a very safe lift and a good way to strengthen the upper body.
Week 20 (5-1-2015) Slideboards
-Brandon Gaydorus
Weight transfer is very important for both power and accuracy in golf. One of the many exercises that can be performed to help develop effective weight transfer would be lateral slideboards. Slideboards can be used for conditioning or for speed depending on the athlete. Typically 30 seconds intervals work well for this exercise. Give this a try and have fun hitting it further and straighter!
-Brandon Gaydorus
Weight transfer is very important for both power and accuracy in golf. One of the many exercises that can be performed to help develop effective weight transfer would be lateral slideboards. Slideboards can be used for conditioning or for speed depending on the athlete. Typically 30 seconds intervals work well for this exercise. Give this a try and have fun hitting it further and straighter!
Week 19 (4-24-2015) Sprint Progressions
-Brandon Gaydorus
Sprinting Faster = Increased Vertical Thrust Power = Longer Drives
Proper sprinting mechanics are important for injury prevention and most importantly faster speed. Below is a list of three different phases of exercises that will help increase an athletes speed and sprinting mechanics.
Phase 1: Lean Fall Run
Phase 2: Tennis Ball Drops
Phase 3: Partner Chases
Typically, do these exercises after the dynamic warm-up about 2-3 times a week. Give this a try and have fun sprinting faster!
-Brandon Gaydorus
Sprinting Faster = Increased Vertical Thrust Power = Longer Drives
Proper sprinting mechanics are important for injury prevention and most importantly faster speed. Below is a list of three different phases of exercises that will help increase an athletes speed and sprinting mechanics.
Phase 1: Lean Fall Run
Phase 2: Tennis Ball Drops
Phase 3: Partner Chases
Typically, do these exercises after the dynamic warm-up about 2-3 times a week. Give this a try and have fun sprinting faster!
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Week 18 (4-17-2015) Chops on Cable Cross
-Brandon Gaydorus
In golf the downswing consist of a chopping motion. This involves the arms and a good amount of core stabilization. One exercise that you can do in the gym to help strengthen and speed up the chopping motion is the "Chop on Cable Cross". There are three strength phases to the chop and an optional fourth phase which is more of a dynamic or speed exercise. Master each phase before moving on to the next (typically spend about 3 weeks on each phase). Recommended repetitions would include: 8 (Week 1) - 10 (Week 2) - 12 (Week 3) repeat this for each phase.
Phase 1: Half-Kneeling Chop
Phase 2: Iso Half-Kneeling Chop
Phase 3: Standing Chop
Phase 4: Dynamic Standing Chop
Give this a try and you will notice a big difference in power on your downswing!
-Brandon Gaydorus
In golf the downswing consist of a chopping motion. This involves the arms and a good amount of core stabilization. One exercise that you can do in the gym to help strengthen and speed up the chopping motion is the "Chop on Cable Cross". There are three strength phases to the chop and an optional fourth phase which is more of a dynamic or speed exercise. Master each phase before moving on to the next (typically spend about 3 weeks on each phase). Recommended repetitions would include: 8 (Week 1) - 10 (Week 2) - 12 (Week 3) repeat this for each phase.
Phase 1: Half-Kneeling Chop
Phase 2: Iso Half-Kneeling Chop
Phase 3: Standing Chop
Phase 4: Dynamic Standing Chop
Give this a try and you will notice a big difference in power on your downswing!
Week 17 (4-10-2015) Golf Swing Speed Set
-Brandon Gaydorus
Here's an excellent speed exercise that can be done in the gym or at the golf course. To make this drill the most effective do four sets with four different weighted shafts. Start with the heaviest and finish with the lightest to ensure that you are ending with the fastest swing speed. You can do this exercise in a circuit set. Start with phase 1 and finish with phase 4. Then repeat for the prescribed amount of sets. Typically do about three swings each side. Below are videos to Phases 1-4.
-Brandon Gaydorus
Here's an excellent speed exercise that can be done in the gym or at the golf course. To make this drill the most effective do four sets with four different weighted shafts. Start with the heaviest and finish with the lightest to ensure that you are ending with the fastest swing speed. You can do this exercise in a circuit set. Start with phase 1 and finish with phase 4. Then repeat for the prescribed amount of sets. Typically do about three swings each side. Below are videos to Phases 1-4.
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Week 16 (4-3-2015) Split Squats
-Brandon Gaydorus
Split Squats are classified as a single leg knee-dominant exercise. They are very safe when executed properly and are one of my favorite exercises for strengthening the lower body. When performing the split squats in your warm-ups or workouts it's important note that.......
-Brandon Gaydorus
Split Squats are classified as a single leg knee-dominant exercise. They are very safe when executed properly and are one of my favorite exercises for strengthening the lower body. When performing the split squats in your warm-ups or workouts it's important note that.......
- The lead knee does not go past the lead toe
- The weight is towards the heel of the lead foot (specifically on the way up)
- The back knee barely touches the ground on the way down (Use an airex pad if needed)
- Goblet Split Squat (Phase 1)
- Split Squat with 2 Dumbbells (Phase 2)
Week 15 (3-27-2015) Ladders (Phase 1)
-Brandon Gaydorus
Below is 5 simple but effective exercises that can be performed on an agility ladder.
Benefits of doing the agility ladder:
-Improvement of Cross-Crawl Pattern
-Improvement of coordination
-Improvement of stop and go mechanics
-Improvement of lateral foot work
-Improvement and better awareness of weight transfer
Ladder drills are fun and effective! They can be beneficial to anyone from a little kid to a retired adult.
The five drills include:
-Quick Shuffle w/Stick
-Cross In Front
-Cross Behind
-In In Out Out
-Scissors
-Brandon Gaydorus
Below is 5 simple but effective exercises that can be performed on an agility ladder.
Benefits of doing the agility ladder:
-Improvement of Cross-Crawl Pattern
-Improvement of coordination
-Improvement of stop and go mechanics
-Improvement of lateral foot work
-Improvement and better awareness of weight transfer
Ladder drills are fun and effective! They can be beneficial to anyone from a little kid to a retired adult.
The five drills include:
-Quick Shuffle w/Stick
-Cross In Front
-Cross Behind
-In In Out Out
-Scissors
Week 14 (3-20-2015) Med-Ball Sit-Up Throw
-Brandon Gaydorus
When testing a golfers power production there are four basic test. The four test include.....
1.) Vertical Jump - (Vertical Thrust Power)
2.) Seated Med-Ball Chest Press Pass - (Trunk/Upper Body Push-Pull Power)
3.) Med-Ball Sit-Up Throw - (Core/Chop & Lift Power)
4.) Med-Ball Shot-Put Throw (Both Sides) - (Overall Power)
The medicine ball being used should be 1 lbs for every 20 lbs of body weight. For example if an athlete weighs 160 lbs they should be using an 8 lbs medicine ball. The Med-Ball Sit-Up Throw is a good test for core and chop/lift strength. A good throw is anything over 22 ft. for a male and anything over 20 ft. for a female. However, for the extreme athletes (ex. long drive competitors) a good goal to reach is 30 feet. This exercise can be used during the warm-up or in a circuit during the workout. This exercise can also be performed against a wall as you can see one of my students (Steve) performing this in the video below. Give this a try and you will start seeing some longer drives!
-Brandon Gaydorus
When testing a golfers power production there are four basic test. The four test include.....
1.) Vertical Jump - (Vertical Thrust Power)
2.) Seated Med-Ball Chest Press Pass - (Trunk/Upper Body Push-Pull Power)
3.) Med-Ball Sit-Up Throw - (Core/Chop & Lift Power)
4.) Med-Ball Shot-Put Throw (Both Sides) - (Overall Power)
The medicine ball being used should be 1 lbs for every 20 lbs of body weight. For example if an athlete weighs 160 lbs they should be using an 8 lbs medicine ball. The Med-Ball Sit-Up Throw is a good test for core and chop/lift strength. A good throw is anything over 22 ft. for a male and anything over 20 ft. for a female. However, for the extreme athletes (ex. long drive competitors) a good goal to reach is 30 feet. This exercise can be used during the warm-up or in a circuit during the workout. This exercise can also be performed against a wall as you can see one of my students (Steve) performing this in the video below. Give this a try and you will start seeing some longer drives!
Week 13 (3-13-2015) Carries
-Brandon Gaydorus
In golf it's important to have proper stability and mobility in the shoulders. Proper mobility and stability will help decrease the chance of injury and increase your chance of becoming a better golfer. For those of you who listen to Jason Glass Podcast, he is really into the idea of "Scapula Stability" and these four carries will help improve that.
The four carries include.......
1.) Farmer Carry
2.) Suitcase Carry
3.) Waiter Carry
4.) Overhead Carry
Typically walk about 20 yards when executing theses exercises. Do these once or twice a week and your shoulders will be feeling very good!
-Brandon Gaydorus
In golf it's important to have proper stability and mobility in the shoulders. Proper mobility and stability will help decrease the chance of injury and increase your chance of becoming a better golfer. For those of you who listen to Jason Glass Podcast, he is really into the idea of "Scapula Stability" and these four carries will help improve that.
The four carries include.......
1.) Farmer Carry
2.) Suitcase Carry
3.) Waiter Carry
4.) Overhead Carry
Typically walk about 20 yards when executing theses exercises. Do these once or twice a week and your shoulders will be feeling very good!
Week 12 (3-6-2015) Low-High Cable Cross Row w/Rotation
-Brandon Gaydorus
This is typically an exercise that I use with my more advanced athletes to increase their speed on the downswing and throughout impact. I like to pair this exercise with a TRX Row or a dumbbell row for proper strength and speed training. Give this a try and let me know what you think!
-Brandon Gaydorus
This is typically an exercise that I use with my more advanced athletes to increase their speed on the downswing and throughout impact. I like to pair this exercise with a TRX Row or a dumbbell row for proper strength and speed training. Give this a try and let me know what you think!
Week 11 (2-27-2015) Badminton Backhand Shot
-Brandon Gaydorus
As mentioned in week four there are 4 main categories towards increasing power in the golf swing. The four categories consist of vertical thrust power, trunk/rotary power, arm-chopping power, and elbow-wrist release power. Elbow-Wrist Release power is the most under estimated out of the four categories. It should not be underestimated because forearm strength is the driving force throughout IMPACT. So, one way to increase your elbow-wrist release speed is to do a backhanded badminton shot. It is a little unconventional but has benefits that include opposite hand coordination and increased speed through impact. Give this a try and let me know what you think!
-Brandon Gaydorus
As mentioned in week four there are 4 main categories towards increasing power in the golf swing. The four categories consist of vertical thrust power, trunk/rotary power, arm-chopping power, and elbow-wrist release power. Elbow-Wrist Release power is the most under estimated out of the four categories. It should not be underestimated because forearm strength is the driving force throughout IMPACT. So, one way to increase your elbow-wrist release speed is to do a backhanded badminton shot. It is a little unconventional but has benefits that include opposite hand coordination and increased speed through impact. Give this a try and let me know what you think!
Week 10 (2-20-2015) Hand Cleans/Dumbbell Snatch
-Brandon Gaydorus
Explosive training can be very beneficial when done properly. Athletes will see major increases in power and in return allow the athlete to be bigger, faster, and stronger. To get the best results from your athletes perform hand cleans and dumbbell snatches at the beginning of the workout. Don't go more then 5 reps for either of these lifts and also make sure a coach is watching to ensure that the lifts are performed safely.
The four steps include......
1.) Curl the wrist back
2.) Shoulders back
3.) Butt back (w/Proper Hip Bend)
4a.) Get those elbow up and jump!!!!
*4b.) With a clean make sure the bar rest on the athletes shoulders at the top
-Brandon Gaydorus
Explosive training can be very beneficial when done properly. Athletes will see major increases in power and in return allow the athlete to be bigger, faster, and stronger. To get the best results from your athletes perform hand cleans and dumbbell snatches at the beginning of the workout. Don't go more then 5 reps for either of these lifts and also make sure a coach is watching to ensure that the lifts are performed safely.
The four steps include......
1.) Curl the wrist back
2.) Shoulders back
3.) Butt back (w/Proper Hip Bend)
4a.) Get those elbow up and jump!!!!
*4b.) With a clean make sure the bar rest on the athletes shoulders at the top
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Week 9 (2-13-2015) Rotational Power
-Brandon Gaydorus
Rotational power is essential in golf. In order to increase rotational power in the golf swing, a golfer must learn how to "load" and "explode"!!! Below are three different exercises that we use in the gym to teach this. First, is the 90 degree box jump. It's a great exercise to help develop proper weight transfer and explosion from the ground. A progression may include the 180 degree box jump which is shown below. Next, is the Rip Cord Push-Press which helps upper and lower body rotational power. This is a great exercise to do right after a pushing or pulling exercise and will help trigger those type ll muscle fibers. Give these exercises a try and have fun developing more speed and power in your golf swing!
-Brandon Gaydorus
Rotational power is essential in golf. In order to increase rotational power in the golf swing, a golfer must learn how to "load" and "explode"!!! Below are three different exercises that we use in the gym to teach this. First, is the 90 degree box jump. It's a great exercise to help develop proper weight transfer and explosion from the ground. A progression may include the 180 degree box jump which is shown below. Next, is the Rip Cord Push-Press which helps upper and lower body rotational power. This is a great exercise to do right after a pushing or pulling exercise and will help trigger those type ll muscle fibers. Give these exercises a try and have fun developing more speed and power in your golf swing!
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Week 8 (2-6-2015) Med Ball/Plyometric Warm-Up
-Brandon Gaydorus
Here's a great warm-up to do right before getting into the weights. It's a great way to get the body warmed up and to activate some power. Do this warm up on linear day and let me know what you think!
-Med Ball Slams: 3x8
-Straight Leg Sit-Ups: 2x10
-Front Planks: -Recommended 2x30 sec. (week 1), 2x45 sec. (week 2), 2x60 sec. (week 3) (Use appropriate weight).
-For endurance Start at 30 seconds and increase 15 seconds each week (Max. of 4 minutes).
-Single Leg Linear Hurdle Hops: 2 times on each leg
-Brandon Gaydorus
Here's a great warm-up to do right before getting into the weights. It's a great way to get the body warmed up and to activate some power. Do this warm up on linear day and let me know what you think!
-Med Ball Slams: 3x8
-Straight Leg Sit-Ups: 2x10
-Front Planks: -Recommended 2x30 sec. (week 1), 2x45 sec. (week 2), 2x60 sec. (week 3) (Use appropriate weight).
-For endurance Start at 30 seconds and increase 15 seconds each week (Max. of 4 minutes).
-Single Leg Linear Hurdle Hops: 2 times on each leg
Week 7 (1-30-2015) Static Stretching Circuit
-Brandon Gaydorus
Static Stretching is a great way to lengthen a muscle or increase flexibility. Here's a static stretching circuit that you can do anywhere with no equipment. This can be performed everyday and is recommended to do earlier in the workout (after foam roll). Give this a try and let me know what you think!
-Brandon Gaydorus
Static Stretching is a great way to lengthen a muscle or increase flexibility. Here's a static stretching circuit that you can do anywhere with no equipment. This can be performed everyday and is recommended to do earlier in the workout (after foam roll). Give this a try and let me know what you think!
Week 6 (1-23-2015) Single Leg Squats
-Brandon Gaydorus
Single Leg Squats are an advanced knee dominant exercise that will help with balance, glute strength, and single leg stability. SL squats are very safe to do and the height can be adjusted depending on an athletes skill level. Typically the goal is to get to parallel for 8 repetitions. When squatting onto a box it is important to just tap the box. This will help prevent unnecessary injuries in the future. Give this a try and let me know what you think!
-Brandon Gaydorus
Single Leg Squats are an advanced knee dominant exercise that will help with balance, glute strength, and single leg stability. SL squats are very safe to do and the height can be adjusted depending on an athletes skill level. Typically the goal is to get to parallel for 8 repetitions. When squatting onto a box it is important to just tap the box. This will help prevent unnecessary injuries in the future. Give this a try and let me know what you think!
Week 5 (1-16-2015) Basic Foam Rolling
-Brandon Gaydorus
Foam Rolling is a great way to massage sore muscles and take some pain away. In the act of foam rolling trigger points, knots, and certain dense muscles will suddenly feel much better. Foam rolling is not as effective as a massage therapist, but it is much cheaper and still very beneficial. Foam roll each position until it feels comfortable (10 rolls is typically a good number). Give this a try and let me know what you think!
-Brandon Gaydorus
Foam Rolling is a great way to massage sore muscles and take some pain away. In the act of foam rolling trigger points, knots, and certain dense muscles will suddenly feel much better. Foam rolling is not as effective as a massage therapist, but it is much cheaper and still very beneficial. Foam roll each position until it feels comfortable (10 rolls is typically a good number). Give this a try and let me know what you think!
Week 4 (1-9-2015) Overhead Pressing
-Brandon Gaydorus
Overhead pressing is one specific lift which seems to be either left out of strength and conditioning programs or performed poorly. In a well designed program there should be an equal amount of pushing and pulling. The two types of pushing categories include horizontal pressing and vertical (overhead) pressing. Both of these presses work most of the same muscles, but they have different focuses. When pushing an object overhead the main muscle groups that are targeted include the triceps and shoulders. Everyone who can pass the TPI Lat Test (http://www.mytpi.com/articles/screening/the_lat_test) should give overhead pressing a try. Find the one that works best for you and let me know what you think.
Week 3 (1-2-2015) Deadlifts
-Brandon Gaydorus
During my TPI Level 2 Power Coach seminar last January I learned that there are 4 main categories towards increasing power in the golf swing. The four categories consist of vertical thrust power, trunk rotary power, arm-chopping power, and elbow-wrist power. One of the best exercises towards increasing vertical thrust power is deadlifting. Deadlifting is an exercise that everyone can do (with proper health) and below are three different kinds of deadlifts that can be performed! Single Leg Deadlifts aka SLDLs is an excellent single leg hip-dominant exercise that can be performed as part of the warm-up without weight or can be performed later in the workout as a strength exercise. This in an exercise that any age can perform, check the video below for the different variations. The kettlebell deadlift is a great exercise to increase vertical thrust power and is good for juniors or any type of athlete who is still trying to work on the proper hip hinging mechanics. Then there is the conventional deadlift which is the most advanced deadlifting exercise and will help an athlete increase power at a faster rate. This is an advanced exercise and it's important to make sure that the athletes form is near perfect before starting to increase weight. Also, it is important to note that Trap Bar Deadlifting is just as effective as the conventional deadlift and much safer. Unfortunately, most gyms do not have trap bars but if they do definitely take advantage. Find the deadlift that works best for you and let me know what you think!
-Brandon Gaydorus
During my TPI Level 2 Power Coach seminar last January I learned that there are 4 main categories towards increasing power in the golf swing. The four categories consist of vertical thrust power, trunk rotary power, arm-chopping power, and elbow-wrist power. One of the best exercises towards increasing vertical thrust power is deadlifting. Deadlifting is an exercise that everyone can do (with proper health) and below are three different kinds of deadlifts that can be performed! Single Leg Deadlifts aka SLDLs is an excellent single leg hip-dominant exercise that can be performed as part of the warm-up without weight or can be performed later in the workout as a strength exercise. This in an exercise that any age can perform, check the video below for the different variations. The kettlebell deadlift is a great exercise to increase vertical thrust power and is good for juniors or any type of athlete who is still trying to work on the proper hip hinging mechanics. Then there is the conventional deadlift which is the most advanced deadlifting exercise and will help an athlete increase power at a faster rate. This is an advanced exercise and it's important to make sure that the athletes form is near perfect before starting to increase weight. Also, it is important to note that Trap Bar Deadlifting is just as effective as the conventional deadlift and much safer. Unfortunately, most gyms do not have trap bars but if they do definitely take advantage. Find the deadlift that works best for you and let me know what you think!
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Week 2 (12-22-2014) Dynamic Warm-Ups
-Brandon Gaydorus
This summer during my internship at Mike Boyle Strength and Conditioning I was introduced to the concept of two different types of dynamic warm-ups. The first or most common is the linear warm-up (Video on the left or on top for a mobile phone) which consist of various different exercises in the linear motion. The other day consist of a lateral warm-up (Video on the right or on the bottom for a mobile phone) which is less common and will be a bit challenging for most when first starting out. Alternate these warm-ups on an every other workout basis. Give these a try and let me know what you think!
-Brandon Gaydorus
This summer during my internship at Mike Boyle Strength and Conditioning I was introduced to the concept of two different types of dynamic warm-ups. The first or most common is the linear warm-up (Video on the left or on top for a mobile phone) which consist of various different exercises in the linear motion. The other day consist of a lateral warm-up (Video on the right or on the bottom for a mobile phone) which is less common and will be a bit challenging for most when first starting out. Alternate these warm-ups on an every other workout basis. Give these a try and let me know what you think!
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Week 1 (12-13-2014) Single Leg Bridge Holds
- Brandon Gaydorus
I was always told when doing a single leg bridge you have to "keep your butt up". In September at the TPI Junior Seminar I was also told that holding a single leg bridge for 4 minutes is the ultimate goal (and I still believe that). After the seminar me and all my athletes tried to hold the bridge position for as long as we could hoping to someday get to 4 minutes. After trying this for about 2 months I noticed that many of my students were complaining about cramping, getting tight, and many other complaints that strength coaches don't like to hear. I really liked the feeling of holding the bridge for a long period of time and truly believed that it would benefit all types of athletes. However, doing the standard single leg bridge with the butt up and leg extended just didn't feel right to me and my athletes (Video on the right or on the bottom for a mobile phone). So, I asked golf PRI specialist Chris Poulin if there were any alternatives to a single leg bridge hold. Come to find out he had an answer right away (Video on the left or on the top for a mobile phone). I found out when people hold the single leg bridge with their butt fully extended up, they put their back and pelvis in an anterior position which in return can actually cause harm to the body (such as cramping, incorrect pelvis positioning, tightness, and lower back pain). Furthermore, in the below video I explain how me and all my athletes now do the single leg bridge hold. Since, making the transition to this new type of single leg bridge, I haven't had any complaints by my athletes and they have all been able to hold this position for a longer period of time. Don't worry your glutes will still feel sore in the morning and they will get just as strong, if not stronger in a much safer way. Give this a try and feel free to give me feedback on which way you like better!
- Brandon Gaydorus
I was always told when doing a single leg bridge you have to "keep your butt up". In September at the TPI Junior Seminar I was also told that holding a single leg bridge for 4 minutes is the ultimate goal (and I still believe that). After the seminar me and all my athletes tried to hold the bridge position for as long as we could hoping to someday get to 4 minutes. After trying this for about 2 months I noticed that many of my students were complaining about cramping, getting tight, and many other complaints that strength coaches don't like to hear. I really liked the feeling of holding the bridge for a long period of time and truly believed that it would benefit all types of athletes. However, doing the standard single leg bridge with the butt up and leg extended just didn't feel right to me and my athletes (Video on the right or on the bottom for a mobile phone). So, I asked golf PRI specialist Chris Poulin if there were any alternatives to a single leg bridge hold. Come to find out he had an answer right away (Video on the left or on the top for a mobile phone). I found out when people hold the single leg bridge with their butt fully extended up, they put their back and pelvis in an anterior position which in return can actually cause harm to the body (such as cramping, incorrect pelvis positioning, tightness, and lower back pain). Furthermore, in the below video I explain how me and all my athletes now do the single leg bridge hold. Since, making the transition to this new type of single leg bridge, I haven't had any complaints by my athletes and they have all been able to hold this position for a longer period of time. Don't worry your glutes will still feel sore in the morning and they will get just as strong, if not stronger in a much safer way. Give this a try and feel free to give me feedback on which way you like better!
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