Journey Through The Wendler 531

On October 21, 2013 I tested my 1 repetition maximum (1RM) in the following barbell exercises: Military Press, Bench Press, Deadlift and Squat.  I had just completed a month long body weight only cycle as I felt pretty beat up from various training methods over the summer.  The reason for testing my 1RM in these big multi-joint compound barbell movements is I wanted to start a cycle of the famous Wendler 531 raw strength program.  I have used the Wendler 531 in the past with my two boys and they both achieved great results, but being teen agers any progressive strength program will make them strong, I was more interested in how the program would affect a 55 year old male.

The results of my 1RM test: Military Press 145, Deadlift 325, Bench Press 200, Squat 230
I have always been relatively strong in the Deadlift and Bench Press, and not so strong in the Military Press and Squat.   My Military Press and Deadlift numbers were good and I attribute this to my routine kettlebell practice.  My Bench Press and Squat numbers were abysmal even after a month long journey of high volume body weight push ups and squats.  But as the football coach from Pittsburgh says, "It is what it is."  So I started the Wendler 531 with true 1RM numbers.

The unique aspect of the program is you base all of your training poundages from 90% of your true 1RM.  You plug that number into the program and it gives you the appropriate training weights for that days session.  Spend the $20.00 and buy the Wendler 531 ebook it is worth every dollar invested and Jim put his entire life into this program, so man up and don't rip off his work.

I chose to do what Jim calls the big but boring method.  I warm up, do the work sets, then perform the appropriate assistance work.  My goal is to complete the entire session in 45 minutes or less.  The big but boring method is just a way to practice that days lift with lighter weight and get in some quality hypertrophy work.  So on squat day, after warm up you do the work sets, then do 5 sets of 10 repetitions with a weight around 50% of your true 1RM.  You may add in some basic movements like dips, chin ups, push ups.  I also like to add in some kettlebell work using swings and get ups for variety when needed. For conditioning work I recommend fast walking or even sprints if you feel up to it 3-4 times a week.

I did three cycles of the Wendler 531, from October 21 until December 24.  I chose a training schedule of 2 days and 1 day of rest, after the third week of the cycle I would do a 4-5 day active rest de-load week.  Initially my diet was not very good, but through the second and third cycle I tightened down my nutrition and started to see some real good results as my strength increased.  I also gained some body weight over this 8 weeks.

During the first cycle I experienced some serious soreness as my body was adapting to the movements and the volume of training.  The second cycle is when I started to see some really strong increases in strength and endurance.  I was still sore at times as I pushed hard during the training sessions but I felt my body adapting to the volume and intensity.  The third cycle is when things started to change, my numbers went up dramatically in the work sets.  I made a couple of mistakes during the training, during the third cycle I decided to add in some extra work on the rest days, I found this was not wise as a couple of the sessions were not as strong as I felt they should have been.  I finished up the third cycle and took a few days rest then retested my true 1 repetition maximum.

Military Press 150, increase of 5 pounds
Bench Press 235, increase of 35 pounds
Deadlift 365, increase of 40 pounds
Squat 265, increase of 35 pounds

I was happy with the increase in the 3 power lifts, and not real happy with the Military Press, although I feel I was probably maxed out and a five pound increase in 8 weeks is progress.

The 3 power lifts, are all close to my recent (within the last 5 years) PR's.  My personal goals for 2014 are 405 Deadlift, 250 Bench Press, 300 Squat, 165 Military Press.  I feel they are all obtainable at a body weight of 195 or lower.  I need to stick with the Wendler 531 plan, use the program for what it supposed to do for you, get you stronger.  I'd eventually like to hit a 1000 pound raw total in the 3 power lifts within the next 2 years.

Getting stronger is a journey, and all journeys start with that first step.  In this case they start with that first cycle and smart programming.

I feel so much better when I am strong.  My nutrition plan this past year has been real cyclical, periods of clean eating, followed by periods of really bad eating and drinking.  I am battling with moderation, and my heart tells me moderation leads to mediocrity.

Al

10 Reasons Why You Should Be Practicing With Kettlebells For Golf Fitness

Kettlebells and Platinum Golf Fitness

Following is a quick list of ten reasons why I think you should be practicing with kettlebells for golf performance. There are many more, but I’m hoping this list will help you come to a better understanding on how to approach utilizing this amazing tool.

1. Efficiency – Kettlebells (in conjunction with a handful of high-tension body weight skills) can provide an intense full-body practice session in an incredibly short period of time. A session of less than 20 minutes in length can have you drenched with sweat and gasping for air. Most “trainers” recommend that you perform lengthy cardio, flexibility and resistance sessions for up to 6 to 8 hours a week for golf fitness.  A week’s worth of kettlebell practice sessions equal only a fraction of that and you will get much better results. And wouldn’t you really want to spend that time working on golf skills?

2. Tension Management – Kettlebells require that you develop a high level of sensitivity in regards to grip strength and tension distribution and redistribution that readily transfers to golf performance. The kettlebell’s displaced center of gravity create grip and forearm strength requirements that cannot be matched by regular free weights or machines. The ability to create and distribute tension is of paramount importance to a golfer.  Not only is it a factor in strength endurance, but also in speed, mobility, stability and golf power as well. Muscles become stronger by learning how to contract them more effectively, explosively, and efficiently. The body as a unit becomes stronger by learning how to instigate a coordinated firing of muscles in a more effective, explosive, and efficient manner.  This tension management increases shot distance, the golfers holy grail.

3. Mindfulness – Kettlebell practice requires you to “be in the moment,” allowing you to develop a very high-level of concentration, focus, intensity and body awareness. As in golf, lapses in concentration or body awareness are swiftly punished.  A lack of intensity will not allow you to build the requisite strength and mental toughness needed to distinguish yourself in action. How many people have you seen staring off into space while they were working out on a treadmill for fitness? Don’t even think about doing that while practicing kettlebells unless of course you enjoy sitting in the Emergency Room!  The kettlebell demands attention at all times.

4. Sensitivity – Kettlebells require you to constantly challenge your spatial awareness, hand-eye coordination, tension, balance and timing. Once again, these are all skills that will cross over into your golf swing. Think about it.

5. Raw Strength – Kettlebells develop thick, dense, sinewy muscles that deliver when you need them – as opposed to the puffy muscle bound look.  By forcing the muscle to support the KB you end up activating the deeper, harder-to-work, stabilizing and supporting tendons of the muscles. Most golfers who start using kettlebells see a rapid loss of excess body fat and weight. Once the ‘foundation’ phase is over there oftentimes occurs a slight increase in body weight that accompanies a rapid rise in strength. This is when the muscles start becoming denser and the deficient areas of the musculature start suddenly filling in, you are building joint resilience. Your raw strength transfers into raw golf power.

6. Unilateral Strength – Kettlebells require that you develop unilateral skills, coordination and strength. There is no hiding behind your “strong-hand” in kettlebell practice. Weak links in golf power development are filled in as you get stronger and become accustomed to the bracing requirements of kettlebell practice. Plugging power leaks lead to increased shot distance and develop that graceful yet powerful golf swing that all golfers desire.

7. Holistic – Kettlebells combine mobility, stability, balance/body awareness, strength and power into every movement. No other tool will challenge you when it comes to developing these attributes that you will be able to apply on the golf course. Kettlebell practice specifically trains all of the physical traits required by the elite golfer and succeed where other golf performance methods fail. In particular, KB practice addresses all of the elements that are going to be required of golfer, you practice whole body movements that carry over to the full golf swing.

8. Mental Hardening – Kettlebell practice develops a high level of mental toughness and an understanding of controlled aggression. You can’t approach a demanding “heavy” kettlebell practice session without an attitude that it is you against the kettlebell.  A golfer who is looking for a “light” practice session can find just that by using kettlebell techniques that will enhance their overall mobility, stability and awareness, for someone who is looking to up their golf performance, the kettlebell is the key that opens the lock. If you have ever done any high-repetition kettlebell practice you know exactly what I’m talking about. That little voice in your head that tells you it’s time to quit has to be taken to the ground and choked out so that you can build the golf strength and power that you desire.

9. Movement – Kettlebell practice requires that you to learn how to move your body efficiently, strongly and with grace and power. Sitting in a machine or lying on a bench is not going to give you the athletic ability to swing a golf club. Learning how to transition from movement to movement without external stabilization, (i.e., a bench or machine) will require you to develop a higher level of strength and mobility that no machine can ever provide. Developing the ability to internally stabilize an external load will give you the sensitivity and control you will need to play golf at a higher level. Kettlebells will expose your physical and functional weaknesses until they become your strengths – and then humble you over and over again building you into a better golf machine.

10. Complete System – Practicing with Kettlebells may be the perfect system for developing golf fitness. Kettlebells allow you to perform all of the basic movement patterns Push, Pull, Squat, Hinge, Carry and the Turkish Get-up, safely, efficiently and effectively. I know of no other tool or system out there that can make this claim although many will try – but very few will even come close. Through a unique combination of design, utilization and loading the kettlebell is “efficiently inefficient” in building mobility, stability, balance/body awareness, strength and power – something that will serve all golfers - from a weekend recreational golfer to an elite touring professional.

There you have it, 10 reasons why you can increase your golf performance by incorporating kettlebell practice into your weekly routine.  The Platinum Golf Fitness system consists of three 15-minute kettlebell practice sessions a week.  The system is for the completely deconditioned golfer to a golfer that is in extreme physical condition.   The system is progressive and can be used year round.


About the author:  Al Rymniak, is RKC, SFG and CK-FMS certified, he is also the inventor and the patent holder for the IronSolid golf training device and the co-founder of Platinum Golf Fitness.  An avid golfer that resides in Western Pennsylvania, he trains athletes and the general population but he specializes in performance training for the sport of golf. He can be contacted at al@ironsolid.com, his IronSolid web site is www.ironsolid.com he can also be reached at 724-962-1102 or 724-456-7503 (mobile).

5 Fitness Exercises Every Golfer Should Avoid

These common exercises could be holding back your golf performance

1.  Patterned Golf Swing Movements with Heavy Objects

Avoid using medicine balls, flex tubes and heavy clubs to simulate any portion of the golf swing under load.

Loading up the golf swing pattern with heavy loads will actually decrease your club head speed and could rob you of distance if you train your central neural-muscular system to swing slow under tension. The golf swing is a ballistic movement so we never want to pattern that movement in a slow loaded manor. It is simple, force equals mass multiplied by acceleration. F=ma. The mass of the golf club (m) is very small, the acceleration (a) of the golf club is at a very high speed, for a touring professional upwards of 100+ miles per hour. The acceleration of the club head is what has the biggest influence on the force, not the mass of the club. So if you pattern your golf swing with a 10 pound load, you will not be able to move it very fast at all through the swing pattern and you will train the opposite movement pattern that we are trying to achieve. Training a golf swing pattern with a heavy load does not simulate the relaxation and tension pattern that occurs in this high-speed ballistic movement. A much better way to train this acceleration pattern under load is by using over speed eccentric techniques and ballistic movements that are very beneficial to golf swing performance.

2.  Any Type of Isolation Exercises to Strengthen Golf Specific Muscles

Avoid simulating any portion of the backswing or downswing in isolation, or sitting in a strength machine while attempting to train for overall golf performance.

Isolation movements have no purpose in golf fitness unless you are using them for injury rehabilitation or targeting a specific muscle. The golf swing is a highly coordinated linked movement that occurs at a very high rate of speed and generates a tremendous force at impact. This total body movement starts from the ground up, power is generated by the legs and hips, up through the core of your body, transmitted through your shoulders into you arms, then finally into the golf club. There are no isolated movements in any golf swing, so do not train your body in parts or sitting in an exercise machine with the hope of getting stronger for golf performance. The best way to train your body for golf fitness is through holistic movements that are ballistic in nature that work both sides of the performance coin, tension and relaxation. Train your body to generate force from the ground up, linked through your core and transmitted through your shoulders into your arms. These types of movements provide the best carry over effect for a graceful yet powerful golf swing.

3. Balancing on Unstable Devices and Simulating Your Golf Swing

Avoid standing/kneeling on any unstable device, bosu ball, stability ball, balance board while simulating any part of your golf swing.

Training on an unstable surface to increase golf performance makes absolutely no sense. It would be like trying to hit a golf ball while standing on a skateboard, you would not be able to generate much force at all. The best movements for training rate of force development (RFD) for golf is to train movements with both feet rooted into the ground. The power of the golf swing starts from the ground up, you have to be able to apply force to the ground to remain stable through out the entire swing pattern. Standing or even kneeling on any unstable surface trains a pattern that does not create force. Think of it this way, could you jump higher from solid ground in bare feet, or from a cushioned surface in running shoes with 2 inches of foam padding in the sole. Train on firm surfaces, such as grass, with both feet firmly planted on the ground. Do movements that train your body to generate tremendous amounts of ground up force and the carry over effect is a much more stable powerful golf swing.

4. Static Stretching

Avoid all traditional stretching movements where you stretch and hold, especially in a simulated swing pattern position.

The stretching that occurs in the golf swing is dynamic, where certain groups of muscle relax, opposing groups of muscles are in tension, this is the nature of the golf swing. The swing is a very rapid relaxation/tension pattern. Relaxation is speed, tension is strength. You need both in the golf swing and it is best to train both sides of this performance dynamic in the same movement. Static stretching does not train your golf muscles to adapt to the relaxation/tension pattern. Static stretching is a stretch and hold technique that may actually put the brakes on your golf swing. Dynamic mobility and flexibility movements are simple to practice and they will release the parking brake from your hips and enable you to generate much more club head speed. This will increase shot distance and take the stress off your lower back region.

5. Long Slow Distance Cardio Exercise to Improve Your Golf Fitness

Avoid long slow distance training on treadmill, exercise bicycles, stair masters, elliptical machines, and recumbent bikes to improve your golf fitness.

Long slow distance cardio exercise has its benefits for general conditioning but has no effect on golf swing performance. The golf swing is a rapid fire highly coordinated linked full body movement that takes place in seconds. You are required to move a very light object, the golf club, very rapidly to create maximum force into the ball at impact, in a very coordinated pattern. You do not have to possess a lot of cardiovascular fitness in order to make that event happen. Train your body to make this explosive ballistic movement, which trains an entirely different type of endurance, and the endurance you need for the golf swing, where you can call upon power when demanded. Unless you are walking every round of golf you play, which is highly unlikely today, you are basically called upon to perform this explosive movement around 50 times a round for an average recreational golfer. So do not spend your time doing long slow distance cardio to try to improve your golf performance, you would be better served spending time on other skills. Spend less than 3 minutes a day doing simple movements that will train your body to generate maximum power for a short period of time, which will have a great effect on your golf performance.

If you are interested in a golf performance program contact me at al@ironsolid.com

Platinum Golf Fitness is systematic approach for training golfers to perform at their best physically, integrating the five key elements of a graceful yet powerful golf swing: mobility, stability, balance/body awareness, strength and power.  The system is adaptable to all levels, de-conditioned golfer to extremely fit golfer.

10,000 Swings in January

Mission accomplished!  I was able to complete the 10,000 kettlebell swing challenge in January.

I actually did 11,100 one arm kettlebell swings.  It really wasn't that difficult once I set my mind to the task and took it one swing at a time.  I used a combination of the 16kg and 20kg bell.

I performed swings on 26 of the 31 days, lowest daily total was 150, highest was 1000.

I averaged 426 per day when I did the swings.  Set and rep schemes varied upon the 'bell size and other training I did that day.  With the 20kg 'bell I did sets of 30,40,50 reps, with the 16kg 'bell I did sets of 50,75,100 reps.

A practice session:  20kg bell
30 rep sets.  10R/10L/10H2H or 15R/15L or 5R/5L/10H2H/5R/5L
40 rep sets.  15R/15L/10H2H or 20R/20L or 5R/5L/20H2H/5R/5L
50 rep sets.  15R/15L/20H2H or 25R/25L or 10R/10L/10H2H/10R/10L

I would break the practice session up depending upon the goal for the day, waving between 30,40 and 50 rep schemes.

A practice session: 16kg bell
50 rep sets. 15R/15L/20H2H or 25R/25L or 10R/10L/10H2H/10R/10L
75 rep sets. 20R/20L/30H2H or 15R/15L/15H2H/15R/15L or 10R/10L/30H2H/10R/10L
100 rep sets.  30R/30L/40H2H or 20R/20L/20H2H/20R/20L or 15R/15L/40H2H/15R/15L

When I felt fresh I would do 100 rep sets with the 16kg, but mostly stuck to the 50 rep scheme.

I also used the TV Fitness Challenge on the weekends and did swings using that protocol while watching NCAA basketball and NFL football.  On two days I was able to do 1000 swings.

This challenge was really good for me.  I was able to dial in my swing form as I concentrated on perfecting each rep.  The focus on the reps and the set routine provided a great training affect.

I was also training an Easy Strength protocol.  So my volume was quite high this month.

This challenge got my 2013 off to a very good start.  I am doing a new challenge in February.

Stay tooned!

10,000 Swing Update

Total as of Saturday January 12, 2013  - 5500 one arm swings practiced

One swing at a time.  Averaging about 542 swings per day.  330 swings was the lowest day, 1000 swings was the highest day.  Took two days off January 10 and 11.

                     

Observations:  If you manage the number of reps per set, and schedule it out it really isn't as difficult as it might seem.  In the beginning, started out doing set of 30 reps per set.  It looked like this, 10 left arm swings, 10 right arm swings, 10 hand-to-hand swings, rest.  Then repeat for 5 sets, for a total of 150 swings per session.  Repeat the session three times for 450 swings total for the day. I quickly moved up to 50 reps per set (15L/15R/20H2H).  I used a 20kg bell for the first 6 days.  I then dropped to a 16kg bell and upped the reps to 75 per set (20L/20R/30H2H). I used this routine for 3 days, then took two complete days off.  I then did 1000 swings on the day after the rest days, using a 16kg bell I did 4 sets of 100 reps (30L/30R/40H2H), and 12 sets of 50 reps with a 20kg bell (15L/15R/20H2H) using the newly found TV Fitness Challenge (TFC) routine watching an NCAA basketball game on TV.  The recovery period between sets was around 6-8 minutes on average.

This challenge is all about VOLUME, the volume increases your capacity for work.

Some tips.

• Concentrate on technique for each rep, no sloppy reps allowed.
• Use two 'bell sizes, the snatch size bell and one right below it, in my case I use a 20kg and a 16kg, this allows you to cycle the training capacity.
• The number of reps and bell size should be taxing enough that you have to be mindful of your form and you should finish the set slightly winded and feeling some burn in the muscles of your posterior chain.
• Schedule two or three sessions per day, avoid a one session event.
• Take rest days, preferably 2 consecutive days, every 6-7 days. 
• I am also using the soon to be released TV Fitness Challenge routine to get in some high volume sessions.

Summary:  I am really enjoying this challenge as my endurance is increasing rapidly.  At no time was I ever sore, my back actually feels 100% better than it did when I started.  A bonus, I have to tighten my belt another notch, so that means I am transforming my body.  I do not care about how much I weigh on the scale, but I am losing inches in the area's that matter most.  My regular strength training sessions are better, I am getting strong(er).   The increased work capacity is helping in other area's.  My energy levels are high, I don't feel as tired in the mid afternoon.  I am also sleeping better at night, that is great!

So what does this have to do with GOLF? The kettlbell swing so closely mimics the muscular tension and relaxation pattern of a golf swing that I am training my central nervous system and muscular coordination in high volume to be able to cycle this ballistic pattern.  The abilbity to turn off and turn on muscular tension and relaxtion in a coordinated movement is the difference between an elite and recreational athlete.  The carry over effect, or "what the hell" effect, from the kettlebell swing practice to my golf swing practice will result in increased club head speed which will equate to more shot distance, power on demand, more consistent club control and ball striking. Better golf performance.

I also am training the five elements of what is needed for golf swing performance: mobility, stability, balance, strength and power. The beauty is I am training these five elements with one simple but effective movement, in the privacy of my own home, with one simple tool - the kettlebell.

High volume kettlebell swings is the foundation of the upcoming Platinum Golf Fitness training program.

The first 30 days is the foundation month, next we will incorporate kettlebell swings and dry golf practice swings.  Then we will build overall body strength and incorporate the best golf performance training movement - the Turkish Get Up.  Stay Tooned!

Note:  While writing this article I did 400 one arm swings using a 16kg bell 4 sets of 100 (30L/30R/40H2H). So I am now at 5900 swings for the month.

ONE SWING AT A TIME!  Build a Better Golf Machine!

Getting in 10,000 swings in January

I'm committed!  Probably should be.  In the month of January I am going to do 10,000 swings.

10,000, read that again!  I am getting myself in golf condition.  I am going to perform one arm kettlebell swings with a 20kg kettlebell ~ 45 pounds.

The KB SW so closely mirrors the muscular activation patterns of the golf swing it is almost scary. Both are full body mulit-joint movements that move a relatively light object to a pre stretch loaded position, then the object is smoothly accelerated using a very powerful hip drive, creating tremendous ballistic force, the object reaches an impact point where all the forces are concentrated, then the object is eccentrically brought back to rest.  The kettlebell swing and the golf swing are two of the most explosive movements in all of sport. Both movements use the tension/relaxation performance cycle to create maximal power. Strength and speed make up a powerful kettlebell swing as well as a powerful golf swing.

The hand-to-hand movements practiced with the kettlebell will build outstanding rotational power from the ground up, training the body to take the power generated from the legs, through the core of the body, into the shoulders, down through the arms and into the golf club. There are no better movements that can be done that will carry over to the full golf swing.

My 10,000 swings will be hand-to-hand one arm swings with a 20kg bell.  (H2H 1ASW).

I start with my left arm and perform a swing and transfer the KB to the right hand and perform a right arm KB swing, this is the H2H pattern used to complete the desired number of swings for that set.  I will use sets of 30 1 ASW H2H for the first 2500 swings. Then I will increase it to 35 for the next 2500, and so on.  I want to make sure the SW's are done crisply and as perfect as I can perform them, my mantra is NO SLOPPY SWINGS.

The beauty of the H2H 1ASW is that it builds tremendous rotational and anti-rotational mobility, stability, balance, strength and power.  There is a counter rotational aspect to the swing on the none KB side.   The carry over effect is insane, as this movement closely mimics the body's muscle activation patterns necessary in a powerful yet graceful golf swing. It is a ballistic rhythmic pattern of tension and relaxation.

There is no better movement than the KB SW for training golf power, and the 1 arm swing, hand-to-hand is as good as it gets.

As of January 3, 2013 the count is 1230. Onward to 10,000 swings in January.