IMPROVE MY GAME
Training the Senior Player
Mon Aug 4, 2014 by Rich Freedman
As a Golf Fitness Specialist employed at a Country Club, I often train senior members(55+) who complain of lost distance and rising handicaps. Many in this age group believe if they can just gain a few more yards, it will help drive their handicaps back to where they once were. The reality is their declining score is often caused by more than just the loss of distance.
With the advent of TPI functional fitness screening, fitness trainers have a valuable tool to identify and correct many of the swing flaws plaguing the senior player. Most in this age group do not score particularly well in several of the TPI tests (particularly the deep squat and balance tests), and this is to be expected given the aging process. While remedial exercises are no doubt a critical part of the improvement process, it is often the lack of overall muscular strength and endurance that is the root cause of their declining game.
For many who just play golf or walk to stay fit and do not regularly practice strength training, age related loss of muscle mass (sarcopenia) becomes a major culprit in the loss of flexibility and power. Along with declining aerobic capacity, it becomes difficult for many older players to finish a round without fatigue. It is often the last 4 or 5 holes where most strokes are lost as tired arms and legs trudge off the 18th green.
In developing training activities for these players, I have found a general strength training routine, working all the major muscle groups (with considerable core exercises) along with a regular aerobic program, is critical not just for their golf game, but for improving their overall health and wellness. Usually, I prescribe an 8-12 week functional training program, which includes weight training 3 days per week and aerobic exercise 3 days per week (on non-strength training days). About the 3rd week, I begin incorporating the TPI functional screening corrections and the results are highly predictable; improved strength and cardiovascular endurance, increased power and distance, not to mention lower blood pressure and cholesterol levels. I am also a big fan of balance training as aging proprioception and somatosensory systems require concentrated effort for improvement. Ankle and wrist weights can improve overall sensitivity and I often use them on the driving range and putting green.
Many seniors have also gained a bit of weight over the years and it is becoming increasingly rare to find those who have not sustained some type of shoulder, knee, hip or back injury. Often we must address all of these issues to see any real improvement, so a medical evaluation is always advised. I also make it a habit of taking each client’s blood pressure before their workout, and have screened several with blood pressure so high it was unsafe to train. While heart attacks and strokes are rare in the gym, it’s better to be safe than sorry, especially if they are overweight and not well conditioned.
While weight management is always good for overall health improvement, weight loss for many can help improve overall swing mechanics and is clearly a significant factor to improve on course endurance. I am a big fan of a low refined sugar diet, and my “D’GOLF” diet plan has helped a number of clients achieve their weight goals without a lot of stress. You can visit my website (www.GOL-FIT.com) for more information.
On course nutrition is a huge factor in making sure a player can finish a round with the proper energy and muscle control, at any age. Run out of muscle glycogen and your body starts recruiting other forms of energy, not to mention the risk of low blood sugar. Central nervous system response is critical to making sure muscle contractions occur properly and if your body lacks sufficient fuel or becomes dehydrated, the commands from your brain to your muscles are going to be interrupted and that means it’s more than likely players will be “leakin’ oil” on the back nine.
I normally recommend a proper meal an hour or so before a round (a balance of 50% carbohydrates, 33% protein and 17% fat). After finishing nine holes, a snack of some nuts, an apple, banana, or other low glycemic food is good to keep energy levels up and insulin levels down. Somewhere about the 16th hole it’s ok to have an energy bar with some sugar to provide a boost for the last few holes. However, I recommend testing this sequence as the “law of individual differences” applies. This strategy will likely work well for most, but others may need to adjust this formula to their individual metabolisms.
The challenges facing the aging player are often formidable. For those willing to invest both the time and the energy to properly train, however, the payoff is not only significant in terms of their golf game, but results in the reduced risk of disease and frailty and is the gateway to a more vibrant and energetic life.
Below are some of my favorite exercises that I use with many of my senior players but are effective for players of any age. Try incorporating these into your current exercise regimen.
FOR BALANCE AND STABILITY:
Single Leg Rainbow Pass
Standing Knee Chest Tucks
FOR THE LOWER BODY:
Dumbbell Assisted Deep Squat
FOR THE GLUTES:
Bridge with Leg Extension
Jaz. Consider this: unless you have the bands in front of you to test...its pretty much trial and error...the band that's right for you is the one in which the resistance is difficult but not impossible for 10 repetitions. Too easy and you won't get the proper benefit....too hard and you won't be able to complete the exercise....so..I'd start with a medium unless you think you're really weak or really strong... The band will have use for stretching and warm up even if the resistance isn't perfect....so you won't be making a huge mistake by selecting a medium to start...hope this helps
R.A. Freedman 3/5/2015 9:23 PM
What strength FMT tubing is Dr Rose using? I see this one (the assisted lunge) and other exercises using them. At the TPI store there are various strengths: light, medium, heavy and extra heavy. How do I know which is best for me?
Jaz Jablonski 3/5/2015 1:24 AM
Lex....keep up the strength training routines. Make sure you warm up first ( without stretching). Save the static stretching for last. I'd do my strength training and swing training on separate days, that way you won't be so tight or fatigued to work on swing mechanics. When you do warm up...get on a treadmill, stationary bike, or do jumping jacks for 5 minutes. The idea is to get to a light sweat. Then begin some "active stretching"...free flowing motions that don't put a "push-pull" stress on your joints. Just try to get loose. Some squats, arm circles, slow upper body twists are ok....FYI....if you're going to play golf....try some active stretching first...followed by some stretch band resistance exercises....you'll hit it a lot further on the first tee.
R.A. Freedman 1/19/2015 10:40 PM
Valuable resource! Thanks! I am 58, early life weight lifter guy who avoided stretching. Now realize this lack of flexibility is affecting my golf swing improvement. I have re-kindled my workouts and am including stretching. My question is; better to work on swing training (bands, tempo trainer, etc) and stretching after weight training, before, or different days? Thanks again!
Lex Wilkinson 12/19/2014 11:19 PM
I am 63 years old and have been doing a routine for 4 and one half years. Routine includes ellipitical cardio 15 minutes 1 mile at 4 mph. push ups 3 sets 55- 60-65= 180 . side to side with legs at 90 degrees 35 reps and with grippers in hands (black) a set of 50 reps. set of crunches 25 with count of 3 up and down. set of cat and dogs 10 reps . Time to change it up. flex bands ? Garrit Jepma.
Garrit Jepma 11/24/2014 11:53 AM
Reply Sorry for the delay.....the reply box has been missing. It is most definitely time to change things up. You need a more well rounded program and since you've been doing the same routine for some time now...your body has adapted and hypertrophy changes are not as effective. You can go to my website (www.GOL-FIT. com) for our functional workout. It will hit many of the muscles that you're missing. Use if for about 3 months...then if you'll find a TPI certified fitness trainer...they can test you for any imbalances and prescribe the necessary fixes. Hope this helps!!
R.A. Freedman 12/6/2014 4:59 PM
I am 61 and have done some swing training with TPI. How would I go about setting up a fitness program Gord
Gord Bignell 10/15/2014 2:41 PM
Reply sorry for such a delay...my computer has had the reply box missing. Go to my website (WWW.GOL-FIT.com)....you'll find a very nice functional workout to follow. Use it for 3 months or so and you should find improvements in your strength and power. If you been to a TPI instructor and have been tested, continue to do the TPI corrections. At 61 you can still make significant strength gains. Please also look on the TPI website for a variety of rotational exercises which will add to your speed and help your central nervous system respond better.
R.A. Freedman 12/6/2014 5:03 PM
I am 60 years old and have spondilolisthesis at L45. I have difficulty staying in my posture while turning back and through. Can you tell me what exercises I should avoid? John
Dr John Oubre 8/12/2014 9:01 AM
Reply..sorry for such a delay....my computer has not been showing a reply box until now....to answer your question. Any exercise program will depend on the severity of your condition so unless you have been fully evaluated by an orthopedic specialist, it would be hard to know whether to take a conservative approach or a more aggressive one, so check with your doctor for a recommendation and then a plan can be prescribed. In most cases, however, aerobic conditioning can continue and likely a stationary bike is best. Again, as a general rule, I would avoid any severe twisting motions and excessive spinal flexion.
R.A. Freedman 12/6/2014 5:17 PM