I get approached all of the time by senior golfers who are sick and tired of losing distance and dealing with aches and pains on and off the course. So if you are a golfer over 50 and tired of doing the same then here is my recipe to not only slow that loss but reverse it. This is the general framework that I use with my in person and online clients as i individualize it to each of their goals, backgrounds, equipment access schedule and needs.
1. Strength train 2-3x a week
You need to be lifting heavy weights whatever that is for you. You should be using a weight that challenges you in the 6-10 rep range for any given exercise., Focus on big compound lifts such as squats, deadlifts, lunges pressing, pullups/pulldowns, and rows. Have a goal of slowly progressing the weight over time. If you only do one thing from this list this will have the biggest impact.
2. Train for speed
You need to be spending time swinging as fast as you can with a club in your hand. This can be done with a driver and ball, driver without a ball, and/or with a speed training system such as The Stack System or SuperSpeed Golf Training System. Ideally have some kind of wing and ball speed feedback from PRGR with no ball or any type of launch monitor with a ball. Use this to track data and drive intent giving you numbers to chase each session.
3. Train for power
This means spending time moving a lighter load fast. This can be jump variations, medicine ball throws and slams and speed variations of the strength lifts where you will lighten the weight and focus on moving faster. Power is also a key component along with strength that dictates higher levels of function and safety in all walks of life as we age.
4. Train Mobility
While this is important it is prioritized too much over the parts above in my opinion. This is spending time moving your body through a full range of motion daily. For golf focus on the neck, shoulders, hips and thoracic spine while adding in focus on general movement patterns such as toe touches and squats. The key here is doing a little bit (10-15) minutes daily. I have a guided six week mobility for golfers' program that covers all of these bases and more. You can find that HERE.
5. Go for a daily walk
This is a great add-in for both general mental and physical well-being. Get out in the sunshine and get a walk in every day that you can. This can be as little as 10 minutes a day or you can build up to as long as you want.
6. Eat enough protein
In my experience most people drastically underestimate their protein intake. The goal is to shoot for .8 to 1g of protein per lb. of goal body weight. This means if you weight 200lbs you should be at least getting 160 grams of protein in a day. If you are much lower than that then start by slowly increasing the amount over time don't try to build up overnight. Focus on animal protein sources such as chicken, lean beef, turkey, lean pork, seafood, eggs, greek yogurt, cottage cheese and can supplement as needed with low calorie protein shakes and bars.
Conclusion
If you aren't doing any of these, pick 1 or 2 to start and get consistent with them then slowly add in one more at a time. if you need help and guidance i offer a 12 week IN season program which you can access HERE or higher level in person and online coaching which you can find out more about HERE.
Get Strong. Hit Bombs. Play Forever.
Dr. JP Guidry DPT TPI