Golf Fitness Training - Conventional Vs Functional

Conventional and functional trading how we're going to create the best golf workouts for you how they compare let's get into it so at goldford we are adding conventional gym programming into what we do okay it's starting to think about sets reps equipment and how you actually execute these workouts in that environment because we're always up in here we had to go check it out guys right so we have a sample workout for you here for conventional and for function okay we want to talk through the differences in terms of execution the differences in terms of equipment so set one is all about the lower body okay we're going to look at a set of either leg press getting that full start going guys right in that seated position matched up with Bulgarian split squats and box jumps okay that's the conventional side into the functional side we're going to hit the same set but we're gonna then bring in squats okay within our programs we always leave it up to you whether you want to go back squats or front squats back squats being more kind of popular but front square is being a little bit more beneficial in terms of the core and the opposition okay mix them up if needed the sets and reps are going to be reflected in there okay you're gonna go eight four whichever way you get it done okay guys so in terms of the conventional side you're gonna go with the eight leg press okay so here you're gonna see your position so you are supported so you minimize the sum of the range of motion aspects and the stability aspects but you get to put an awful lot of pressure and adaptations through the legs all right that's what happens when you start to specialize and work these movements okay but that's also why we're going to program in the Bulgarian split squat which is going to be eight total reps four on each side to increase that range of motion to increase your stability aspects because you haven't stabilize your own body and it's Single Leg okay huge for golfers because we need to be able to do different things with our body because the swing does different things all the way around guys all right so we got the strength we've got the mobility and stability and then we finish the set whilst the muscles are fully activated and engaged neurologically with the box jumps okay that means the muscular is ready to go we programming speed and acceleration to get ourselves up on the box all right so make sure your mechanics are on point make sure your legs are ready to go and then get that solid landing position okay into the functional side really simple we still use the Bulgarian split squats the same way because it's going to enhance your movement patterns and your stability as well as proprioception through the foot and the box jumps as well keep stacking up the intensity keep pushing how far you can jump with good mechanics and also whilst moving your body with because the thing is far too often people can get on a box it's actually all Mobility as opposed to power and acceleration you're looking to really elevate your body after those squats to get most out of it guys all right in terms of squats we go through Cycles we build it up you create strength you bring that down percentage-wise into drop down sets that's going to get your speed your power and overall ability to push out of the ground guys right so whichever way you go conventional or functional you build strength you add in stability and mobility and then build up speed and accelerate seller for your game because all factors that you need the golf strong into part two we've got the legs fired up now we're gonna look at our rotational aspects guys right obviously as golfers we need to be able to rotate and also stabilize asymmetrically again that's different sides of the body doing different things at any given time and providing us with balance stability and coordination okay so this set is a really easy one to cross up okay you can execute this in conventional or functional and you are going to go through Russian kettlebell swings alright so you can always grab a cat number whether you're in conventional functional we're firing up the posterior chain we're looking at our core and our spine angle and after that leg work we're pushing into the ground even more okay guys from there you go into the lunge with crossbody vertical chop now here very simply you can do this with a band fixed to a rig in a functional gym or you can grab the cable machine with pretty much any attachment you can change up the stimulus just a little bit in terms of how you hold on but lightweight excellent movement pan with that cross body stretch you having to stabilize the whole car you're rotating around the spine and having to stabilize there and you're in the lunge position it's a huge for your game guys all right the final movement one that we use often is the step two rotational press same deal band or cables not massive tension but you are looking at the acceleration profile so with the cable machine you're gonna load it so it's probably going to be a little bit more of an initiation phase with the band The Stretch is going to increase over time so you get that end range activation and increased tension over the length of the movement guys right so either where you are executing this the same in a conventional gym where you'll have your kettlebell and your cable machine and functional gym you need a band and a caliper simple way to get this done an incredible gold fence now it's time to build some speed guys right time to be aggressive and get moving in the gym now in a functional gym with slams Some Noise totally acceptable in the conventional gym you've got to find your spares okay and I think the cool thing now is that the majority gyms are having a functional area where you can grab those Med balls and you can get to work guys right because I know for a fact having filmed this up and experienced the gym that we're in super cool gym by the way awesome facility we were actually upstairs on a mezzanine so when we were slamming that ball down the whole junk was shaking guys right but you gotta get it done okay so here we're gonna go into lateral bounds and then lateral floor Med ball slams okay so we have the leg action we got into the rotational aspect now this is about sequencing and power output okay on the conventional side we added in the bosu the famous bosu ball guys all right finally got us here at golf wad we added that in just for a little bit of stability for some Foot Action some proprioception to increase your gains guys right and starting a little bit dynamism then you're gonna grab the med ball and you're gonna work off of it yeah right because we can accelerate through those pants in a functional gym you're gonna grab a really solid wall ball style you get a little bit more bounce so you're going to increase the intensity there guys all right so very small changes one to one again in the conventional side there's not too much equipment so that you're hard in and kind of moving around we can condense we can do it where we are okay on the functional side is full scent because no one is going to get into you so whichever way you get this done this is one of the fun parts of the workout guys right it's a lot of fun but once you start slamming and start moving fast start to go full set finishing things out guys right we did the leg work we got into our functional rotation a little bit of upper body and then we went full speed okay now it's time to hit our metabolic conditioning okay so cardio this is only a sample workout so this will always change around but essentially with the conventional gym programming you're going to finish out with some cardio might be intervals might be long distance it could be anything in between but you're going to jump on a machine you're going to get it done you increase your endurance and therefore increase your performance over time because you're not going to get as tired okay improving Fitness is going to be a benefit okay guys on the functional side we're going to drop in some intensity and we're going to bring in a dumbbell okay see heart rate is still going to be elevated the whole width but we're asking how musculature to do a little bit more we're asking our body under fatigue to bring balance stability quality of movement Etc and we're going to work through the dumbbell snatch and the dumbbell split jerk again Push Pull to get that nice balance you've got lots of asymmetrical balance elements in there as well and then you got some sit-ups in get that car worked again there'll be more and more car work on the conventional side as well guys all right finish that with some calories we're give you a sample workout right here check it out that compared to the cardio side it's about how we bring the whole program together it's about which cycle we're in and it's about how it improves your idea because that is what we are here to do guys right we want to help you to be motivated to train so that you can improve your game but also use your game to motivate you too that's right that's what we are here to do okay so today it was all about giving you an idea of how the conventional will look compared to the functional sure how easily you can interchange as well because if you do travel if you go to different facilities you can always get your golf watt in guys alright next time around we're going to give you a sneak peek on a hybrid training as well which we are super excited about but basically we're going to have the workouts every single golfer needs guys all right so once we move into our off-season there are no excuses we got what you need all right so if you like the video make sure you hit like hit subscribe tell your friends share the story of the strongest movement in golf which is golf quad go get it done [Music] [Applause] thank you