Latest / The Driven Athlete / Ep 10: Keys to Superior Performance in Golf: Insights with Ken McDonald

Transcript

Ep 10: Keys to Superior Performance in Golf: Insights with Ken McDonald · The Driven Athlete

• 0:00
  Speaker 1: If you're a driven, active person who wants to reach and pursue a higher quality life with some ambition, then guess what this podcast is for you.
• 0:07
  Speaker 1: This is the driven athlete podcast.
• 0:10
  Speaker 1: What's up y'all?
• 0:12
  Speaker 1: It's your man, dr Kyle.
• 0:13
  Speaker 1: I've got a really cool guest here with us this time, ken McDonald.
• 0:17
  Speaker 1: He's a he's a pro with fitness industry, his own business company in the fitness realm, working with golf and tennis athletes.
• 0:24
  Speaker 1: So I mean I appreciate you coming on sharing some knowledge bombs.
• 0:27
  Speaker 1: Thanks, I appreciate it, kyle.
• 0:28
  Speaker 1: Thanks for having me on but tell us more exactly where you're at a lifetime performance Palm Beach Gardens.
• 0:33
  Speaker 1: Where you're at, who you're working with.
• 0:35
  Speaker 2: Yeah, we're close by, about 10 minutes down the road.
• 0:38
  Speaker 2: Lifetime performance is name of the company.
• 0:40
  Speaker 2: We've been in operation about 13 years now.
• 0:42
  Speaker 2: Like you said, we deal with all kinds of clientele.
• 0:45
  Speaker 2: I would say our niche is in golf.
• 0:47
  Speaker 2: We work with professional golfers, amateur golfers, junior golfers, tennis as well, and then general population, I would say typically with kind of a focus on post rehabilitation or people that are coming off injuries.
• 0:58
  Speaker 2: We kind of we have a pretty decent background and knowledge of anatomy and kind of you know when you want to take some of these clients, yeah, after either they've had concerns about exercise or they've had injuries, that sort of thing.
• 1:09
  Speaker 2: But, like you said, my, my background is as a pro golfer, so that's kind of how I got started.
• 1:15
  Speaker 1: Yeah, I was gonna ask like what ultimately led you to be like?
• 1:17
  Speaker 1: I want to work with golfers is my niche.
• 1:20
  Speaker 2: Probably by accident, I had no formal education during my college years.
• 1:24
  Speaker 2: I went to University of Richmond, played golf there all four years and turn pro did, played pro golf for about five years and realized At some point, you know, I don't think this is gonna work.
• 1:34
  Speaker 2: And at the time I was getting to the fitness world as a client of a personal trainer and that helped my game a lot.
• 1:41
  Speaker 2: And that realize University Richmond.
• 1:43
  Speaker 2: No, this is actually after a great intro.
• 1:45
  Speaker 2: Right, can I turn pro?
• 1:47
  Speaker 2: I was working at PJ National part-time and I was also training with one of the coaches there Help my game a lot.
• 1:54
  Speaker 2: And I realized, you know what, maybe I should start working a little bit in this field, just in case golf doesn't work out.
• 1:59
  Speaker 2: And I started you would have got my personal training certification through affa way back in the day and Started doing that and loved it.
• 2:08
  Speaker 2: I think it was mostly because I liked, you know, being around people and helping people, yeah, and Just kind of seeing the difference it made, obviously with their golf but with their life as well.
• 2:18
  Speaker 2: Yeah, totally.
• 2:19
  Speaker 2: So that's kind of how it started.
• 2:21
  Speaker 1: Wasn't anything that had a real formal education on it, Just sort of snowballed after that and recently I mean in several years in a row You've been recognized as one of the top 50 golf fitness trainers in the nation, right, yeah, so golf dad just puts out a top 50 every two years, I believe.
• 2:37
  Speaker 2: So I was been fortunate enough the last four years to be on that List, and that's cool, you know, it's a gratis.
• 2:42
  Speaker 2: Yeah, thanks, man.
• 2:43
  Speaker 2: I appreciate that that's.
• 2:43
  Speaker 2: That's a great recognition.
• 2:44
  Speaker 2: So.
• 2:45
  Speaker 1: I would and I'm able, I would imagine.
• 2:47
  Speaker 1: I mean very similar, I would imagine, with your previous athletic endeavors, kind of living vicariously through your clientele, seeing yourself in them, which pours your passion and heart into that too.
• 2:59
  Speaker 2: Yeah, would you agree that?
• 3:00
  Speaker 2: Yeah, I do and yeah, I've kind of lived that life as a pro golfer, traveling all over the place and trying to manage a lot of different things and obviously play well and, you know, enjoy it.
• 3:10
  Speaker 2: That's the other aspect of things.
• 3:12
  Speaker 2: So I would say I, you know, I am passionate about working with the mini tour guys, the guys that are just getting out of college and they're trying to make it, making sure they're getting on the right programming, they have enough information about what they have to do to prepare before they play, the type of workouts they should be doing, the diet, all those sorts of things.
• 3:27
  Speaker 2: Yeah, I love being kind of a part of that team and I liked, I really like the transformation that I made, you know, as a pro golfer into this world because it kind of kept me in the sport, right, you know, without actually playing.
• 3:39
  Speaker 1: Yeah, totally, I get a play on occasion here, but not too often, yeah, yeah, I was gonna say to that like the niche with the people coming off of maybe issues, injuries, maybe apprehensive, not confident, everything always hurt, like something always goes wrong.
• 3:54
  Speaker 1: It hurts.
• 3:55
  Speaker 1: I meant that's a great niche, you know, because a lot of people that Otherwise you can instill confidence in and a completely different trajectory for their fitness and stuff and instilling the right, the right pathways.
• 4:05
  Speaker 2: Yeah, it's.
• 4:06
  Speaker 2: I think it's a balance you have to find, especially with golfers, because you know they're athletes, but then I wouldn't compare them necessarily to, like hockey players or football players or baseball players guys.
• 4:17
  Speaker 2: Those guys tend to have a little bit more resiliency in them.
• 4:20
  Speaker 2: They move a little bit different, differently.
• 4:22
  Speaker 2: So with the golfers they they swing obviously a golf club repetitively over and over in one direction all the time.
• 4:29
  Speaker 2: That's the same thing over and over again.
• 4:30
  Speaker 2: Yeah, as you know, as a physical therapist, the overuse injury is something that is very common and just trying to get them to stop Doing that a little bit is very challenging.
• 4:37
  Speaker 2: So you know, being there, having done that before, I kind of speak with some experience to that, you know.
• 4:43
  Speaker 2: But it's it's, it's something that I love because, like I said, I get to accept before, I get to help people on a day-to-day Basis and so do you?
• 4:51
  Speaker 1: do you find yourself recommending to your golf athletes let's dial down the golf practice and swing volume.
• 4:58
  Speaker 1: Dial up maybe fitness nutrition Back and again as it come a waves like that?
• 5:03
  Speaker 2: Yeah, it kind of depends on the athlete and how much they practice.
• 5:06
  Speaker 2: I have some guys that will just bang balls 200 balls a session, yeah and they seem to have no problems.
• 5:13
  Speaker 2: They come in for the workout, everything is fine.
• 5:14
  Speaker 2: There's other guys that have injuries all the time, you know.
• 5:17
  Speaker 2: As you know, it's just kind of everyone's sort of different, so you kind of have to manage them differently a little bit.
• 5:21
  Speaker 2: But by and large, I'm telling them that at this point in their career they don't need to be hitting as many balls as maybe they think they need to be hitting now.
• 5:29
  Speaker 2: Obviously, if they're going through swing changes or they're trying to to groove a new pattern or something, yes, that requires a lot of hitting.
• 5:35
  Speaker 2: But these guys are so good at this point that, yes, they can get better, but is more and more and more actually gonna make a big difference to that.
• 5:43
  Speaker 2: So, and it, or is it gonna be more of an issue to the body if they keep doing that?
• 5:48
  Speaker 1: right.
• 5:48
  Speaker 1: Would that being said like is Hammering and practicing a ton, since they're already really good, the skills are there.
• 5:55
  Speaker 1: What would make the difference then, for those individuals?
• 5:59
  Speaker 2: Well, you know, I've always been a big advocate of playing as much as you can and then putting yourself in terms of situations as much as you can.
• 6:05
  Speaker 2: So, trying to replicate tournaments, yeah, I would call that variable practice If you were to incorporate that into your practice itself, where you are putting something on the line when you're playing.
• 6:13
  Speaker 2: One thing I do tell them is try to hit, you know, maybe 30 balls in 30 minutes and see if you can do that.
• 6:20
  Speaker 2: You know, basically just kind of putting a little pressure on each shot, taking a full minute to go through it.
• 6:24
  Speaker 2: It's really hard to do it.
• 6:25
  Speaker 2: It's hard to hit 10 balls in 10 minutes because you want to kind of rifle through there.
• 6:28
  Speaker 2: So that would be kind of an idea like that.
• 6:30
  Speaker 2: Or playing for money Not just money, but certain games that put pressure on you, just trying to replicate it.
• 6:36
  Speaker 2: Pressure situation, pressure situation yeah, exactly.
• 6:38
  Speaker 2: But again, playing tournaments.
• 6:41
  Speaker 2: I've worked with a lot of guys that don't play a lot of tournaments.
• 6:44
  Speaker 2: They just practice.
• 6:45
  Speaker 2: Maybe they'll play a little bit throughout the year and I think that's detrimental.
• 6:49
  Speaker 2: I think getting yourself in that Tournament mindset as much as possible is a good thing.
• 6:53
  Speaker 2: Now it kind of depends on their age.
• 6:54
  Speaker 2: With that, I'm kind of giving that advice more for, you know, a pro golfer or pro athlete.
• 6:59
  Speaker 2: If we're talking about junior athlete it might be a little different.
• 7:01
  Speaker 2: They might be doing too much of that already and we see that a lot with tennis and golf.
• 7:08
  Speaker 1: Yeah, yeah, yeah, we've seen a lot of tennis guys too, because you tennis is another big Population.
• 7:13
  Speaker 1: You guys work with Yep, yep.
• 7:14
  Speaker 2: I grew up playing tennis Switched well, kind of switched to golf freshman year in high school.
• 7:19
  Speaker 2: But yeah, tennis, the rotational sports, and it just ended up being that.
• 7:23
  Speaker 2: You know, we focused on tennis and golf a golf is obvious from my background, right, but tennis is something that sort of evolved into.
• 7:30
  Speaker 2: There wasn't a lot of facilities that were working specifically with tennis players, so with the tennis athlete, the junior athlete, one of my issues is always Getting to the point across to the parents that you know, as they develop, as they get older, the timeline for how much they need to be playing on the court starts to change a little bit.
• 7:48
  Speaker 2: They don't need to be doing as much.
• 7:49
  Speaker 2: They probably need to be spending more time on their fitness level in general.
• 7:53
  Speaker 2: It's a good rule of thumb that, however old they are, that's about how many hours a week they should be playing or practicing or playing tournaments.
• 8:00
  Speaker 2: So if there's something that 15 years old you know, I would say it's gonna be okay to be 15 to 20 hours a week.
• 8:06
  Speaker 2: Doing that 20 is pushing it a little bit.
• 8:08
  Speaker 2: There's some good studies that talk about once you exceed that number there's a breakdown, typically in percentages of injuries, but also burnout.
• 8:16
  Speaker 2: With these kids.
• 8:17
  Speaker 2: They start, I can imagine, yeah, just not wanting to play, and it just becomes like a job to them and that's my ultimate goal like, okay, we don't want this to happen, we don't want it to get like this.
• 8:26
  Speaker 2: Golf is maybe a little bit different.
• 8:28
  Speaker 2: I don't think we see quite as much of it in golf, but certainly the individual sports, and a lot of that too is because they are playing year round.
• 8:35
  Speaker 2: You know, being a great state here in Florida, the weather's great there's a lot of pressure on the parents to have the kid play all year round.
• 8:42
  Speaker 2: You know they don't want to To excel.
• 8:44
  Speaker 2: They're gonna think that he might get lapped, you know, by other kids.
• 8:46
  Speaker 2: Now, I don't know where you grew up.
• 8:47
  Speaker 2: I grew up in New Jersey.
• 8:48
  Speaker 2: I played.
• 8:49
  Speaker 2: I ended up playing, getting a scholarship to play golf, but I played golf maybe five months out of the year.
• 8:53
  Speaker 2: And then I played hockey the other season.
• 8:55
  Speaker 2: Oh, you played hockey, that's cool.
• 8:56
  Speaker 2: It wasn't anything that was.
• 8:58
  Speaker 2: You know, I never thought of being like, oh my gosh, I gotta move down to Florida for half the year to be able to get good at this game and maybe it would have helped, maybe it wouldn't have.
• 9:06
  Speaker 2: I don't know.
• 9:06
  Speaker 2: But the evidence doesn't suggest necessarily that you have to be totally specified into one sport.
• 9:15
  Speaker 2: That's what I've read.
• 9:16
  Speaker 2: It kind of depends on the sport.
• 9:18
  Speaker 2: Now, gymnastics, figure skating, yes, you need to be able to devote your whole, basically your whole life to it.
• 9:24
  Speaker 2: Tennis maybe on some degree, but as you get into the team sports, that absolutely doesn't.
• 9:30
  Speaker 1: Yeah, I've actually heard the opposite, where it's like multi sport for team sports.
• 9:33
  Speaker 1: It's gonna help the overlay that's what I meant.
• 9:35
  Speaker 1: It's gonna help, yeah, and the carryover, the transfer, and it'll ultimately help with all their sports.
• 9:40
  Speaker 1: With some of the other injuries and people that you've you mentioned, like you have a niche great work niche people that aren't really competent.
• 9:48
  Speaker 1: They have issues in the past.
• 9:49
  Speaker 1: They've always had some kind of problem with training and then you guys are a good avenue to like this is safe.
• 9:54
  Speaker 1: This is like low impact.
• 9:56
  Speaker 1: We're gonna help things feel better.
• 9:57
  Speaker 1: What are some of the main injuries you see?
• 9:59
  Speaker 1: For the golfers that come to see you?
• 10:00
  Speaker 2: Oh, man, it's across the board.
• 10:02
  Speaker 2: Obviously, low back is a big one, Lead shoulder is one.
• 10:05
  Speaker 2: Lately we've had a lot of hip impingements.
• 10:07
  Speaker 2: People coming in with a cam or pincer impingement that's causing like an FAI or a Labral tear, so those are, that's rotational sports, so the spine is gonna get beat up, the hip is gonna get beat up On occasion elbows but really it's low back and I think that's kind of one area I feel like we do a pretty good job with.
• 10:26
  Speaker 2: I don't know why, just maybe my background on it and working with a lot of athletes who've had back issues and kind of back to your point, making it somewhat of a feel like a safe environment.
• 10:37
  Speaker 2: I mean, we always like our clients to feel like when they walk out, especially after the first couple of sessions, like okay, I could have done a little more.
• 10:43
  Speaker 2: That wasn't like brutal.
• 10:45
  Speaker 1: We say that all the time in our patients, right Like when you're leaving, like cause, we deal with injury.
• 10:49
  Speaker 1: That's what we do.
• 10:50
  Speaker 1: So definitely a lot of like delicate situations and like testing the threshold, but not too much.
• 10:56
  Speaker 1: I'm like when you leave here, you should feel better than when it came in as in, like yeah, my back feels like better right now, right after I did all this stuff.
• 11:02
  Speaker 1: Hey, let's highlight that it's a great win.
• 11:04
  Speaker 1: You feel better versus like, oh, you know I did a lot of stuff and it hurts now, but I know I worked on things.
• 11:09
  Speaker 1: It's like that's a net negative right now because we're lighting things up more Like we want to avoid that.
• 11:12
  Speaker 1: So you guys are very similar then, like leaving, they should be like you know, I feel like I could have done more.
• 11:17
  Speaker 2: Hey, that's okay though we don't want to like Right, yeah, and you know, I think part of it too is especially if they've had a lot of injuries.
• 11:22
  Speaker 2: But sometimes, you know, we'll go through a health history.
• 11:24
  Speaker 2: It'll take half an hour, just because they've had a lot of surgeries, a lot of injuries.
• 11:29
  Speaker 2: They have some concerns about it.
• 11:31
  Speaker 2: But getting kind of rid of that fear of movement, as you probably know, is very impactful.
• 11:35
  Speaker 2: Yeah, you know, making the client feel like, okay, I can move, it's not going to, you know, further injure the issue or the site, right.
• 11:43
  Speaker 2: And that's kind of a win, I think, is getting them comfortable with knowing they can come in there and use their body as much as they can without feeling like, you know, they've really exerted themselves at the point that they might get hurt, right.
• 11:56
  Speaker 2: And then, of course, as we go, we kind of in a linear fashion sort of build upon that through sets, progressive, probably Right Intensities, changing the movements up a little bit, yeah.
• 12:07
  Speaker 2: But we have some rules of thumb that we follow kind of as a group at our company that we, you know, if someone comes in and they've got shoulder impingement, you know what we're going to rule out and what we're going to put in same with knees, same with obaques.
• 12:19
  Speaker 2: So we kind of have a system in terms of like you know, generally speaking, these exercises are going to be very good and these are the ones we're going to throw out, at least for now.
• 12:27
  Speaker 2: Right, kind of working around it.
• 12:29
  Speaker 2: Yeah, because there are no.
• 12:30
  Speaker 2: Like you always hear that there's no bad exercises, really, but not everyone's built for every exercise.
• 12:36
  Speaker 2: That's true.
• 12:36
  Speaker 2: I mean the deadlift and the squat is a great example of that.
• 12:38
  Speaker 2: You can watch five people squat and be like two of those guys.
• 12:41
  Speaker 2: Maybe they should be able to squat with weight on their back properly.
• 12:44
  Speaker 2: The other three have no business doing it.
• 12:47
  Speaker 2: So we're going to have to work something else in there.
• 12:48
  Speaker 1: Yeah.
• 12:49
  Speaker 2: Make a single leg variation or whatever.
• 12:50
  Speaker 2: Yeah, so you know, acknowledging that through the assessment process, seeing that is helpful because you know we're going to kind of understand like loads and compression forces and torque, and that's the stuff you kind of want to avoid when they have something like a low back problem.
• 13:05
  Speaker 1: With your.
• 13:06
  Speaker 1: I know you guys have a pretty robust assessment, sometimes 30 minutes, which is great, get a couple of feet off.
• 13:11
  Speaker 2: Well, that's just the 30 minutes, is just the talking.
• 13:13
  Speaker 2: Okay, yeah, the hour.
• 13:14
  Speaker 2: It's another hour after that of actual movement, yeah.
• 13:17
  Speaker 1: With the walk us through some of the assessment stuff you guys usually do.
• 13:20
  Speaker 1: Let's say, someone comes in with a hip pain or shoulder pain, whatever.
• 13:23
  Speaker 1: What kind of?
• 13:24
  Speaker 2: So it's generally speaking, we do it's.
• 13:26
  Speaker 2: You know, I've kind of I've been doing this long enough.
• 13:29
  Speaker 2: I have some elements of a lot of different certifications that I like that we've kind of evolved into our sort of our assessment process, some from the SFMA golf digest, for instance, as a new certification use.
• 13:41
  Speaker 2: Some of their screenings, especially if we're with a golfer TPI obviously had a huge influence.
• 13:45
  Speaker 2: So a lot of our stuff is probably somewhat physical therapy based.
• 13:49
  Speaker 2: But I think the easiest way to kind of explain is we'll have the client do the first half of the movements kind of on their own, where we show them what to do and we want to see how they do it.
• 13:57
  Speaker 2: And then the second half of it is we put them on a table and we just kind of see what sort of range of motion they have, flexibility they have, how the joints move, and then we'll throw in some strength assessments and power assessments if it's appropriate for the client Now, if they come in with an injury.
• 14:15
  Speaker 2: So for instance, if we're looking at the hips, speaking about the hip, there's a couple tests we'll do just to kind of see, okay, is this a significant hip issue?
• 14:21
  Speaker 2: Is this something that could cause a problem Right.
• 14:23
  Speaker 2: So we would have them do an overhead deep squat to start and that's gonna test the kind of kinematics of how the hip moves and if there's a compression or impingement at the hip joint as they get down into the squat.
• 14:34
  Speaker 2: Usually they'll feel this in the interior portion of the hip but it'll feel like a pinching, maybe a little pain to grab.
• 14:40
  Speaker 2: We might have them do some single leg rotations where they're rotating their pelvis over kind of a planted single leg.
• 14:47
  Speaker 2: That can kind of look a little bit at the labrum and the hip joint itself to see if there's any pain there.
• 14:51
  Speaker 2: Also, I'll put them on the table and then we'll look at actually how the hip moves.
• 14:56
  Speaker 2: If we can kind of recreate that compression or that pinching feeling in the hip which I'm sure you're very familiar with hip flexion, 90 degrees adduction and internal rotation Everyone probably pinches with that, but you can kind of tell where you're running into a wall with that the pathology.
• 15:12
  Speaker 2: Yeah the pathology, the hip.
• 15:13
  Speaker 2: So if you try a little adduction and there's no movement, try a little hip and it's somewhere around 10 degrees, and then you look and they've got 50 or 60 degrees of hip external rotation.
• 15:21
  Speaker 2: Like, okay, we got either a retroverted hip or there's something else going on in there, a lot of limitations, yeah, a lot of limitations in the hip joint.
• 15:27
  Speaker 2: So you also do a favor test where you're putting the ankle over the knee and you're dropping the knee out to see if there's any pulling, that's, let's say, outside of the normal feeling or pain.
• 15:38
  Speaker 2: That might be checking the labrum.
• 15:39
  Speaker 2: So yeah, that would be an example of kind of like how we would kind of get a detailed look at the hip.
• 15:44
  Speaker 2: Now if we find that person goes through that and they're like everything feels pretty good, no problem, all right, that's.
• 15:49
  Speaker 2: Maybe they just got some sort of soft tissue issue in there.
• 15:52
  Speaker 2: There's not necessarily a structural problem.
• 15:54
  Speaker 1: Right.
• 15:54
  Speaker 1: So you guys all right.
• 15:55
  Speaker 1: So that's awesome.
• 15:56
  Speaker 1: I mean talking first past history of some stuff, get an idea of where they're at and what they're looking for, or two goals, I would assume Yep, oh yeah, and then go through like a movement screen, some testing, some range of motion, then some strength testing.
• 16:08
  Speaker 2: Yeah, so we'll build upon that.
• 16:09
  Speaker 2: We'll do some strength testing and this could just look like an actual workout.
• 16:12
  Speaker 2: Sometimes we'll have them do some incline pushups, some TRX rows.
• 16:17
  Speaker 2: We will test their leg strength by doing kind of like a perceived eight rep max test where we give them some weight, have them do three reps and a split squat.
• 16:25
  Speaker 2: If they feel like they can get eight, then we stop them at three and add more weight until we get to the point where they feel like they can't do it.
• 16:32
  Speaker 2: But it's generally a safe test you can do to get an idea where their strength is Right.
• 16:36
  Speaker 2: Look at pullups for upper body strength.
• 16:38
  Speaker 2: You know we'll do some power stuff too.
• 16:41
  Speaker 1: Yeah, and then from there is when you're like, all right, with this being said, and basically what your goals are, here's the plan that we're gonna develop for you.
• 16:48
  Speaker 1: Yeah, what do people?
• 16:49
  Speaker 2: usually come in.
• 16:51
  Speaker 2: You know I usually tell clients on average people come in about twice a week Say, if they want really good results three days a week, it's a little bit better than two.
• 16:58
  Speaker 2: Two is still good.
• 16:59
  Speaker 2: One is okay if you're doing a lot of the stuff on your own Right.
• 17:02
  Speaker 2: So I would say that two is a sweet spot because that gives us a chance to get a full body workout both days.
• 17:07
  Speaker 2: Yeah, yeah, Our sessions are usually an hour and a half, About 60 minutes, but sometimes we go longer.
• 17:13
  Speaker 2: Yeah, there's no, you know, we don't top it necessarily.
• 17:16
  Speaker 2: That's good.
• 17:17
  Speaker 2: Well, this is in the social environment too, Right when we train people in mostly semi-private settings so people get to know who they are.
• 17:24
  Speaker 2: They wanna talk.
• 17:25
  Speaker 2: Yeah, Going through the same type of punishment yeah, yeah, well, it's good.
• 17:29
  Speaker 1: That's a good way to like build rapport.
• 17:30
  Speaker 1: Yeah, it's like we're going through the same thing.
• 17:32
  Speaker 1: This sucks, but it's okay though.
• 17:33
  Speaker 1: It's a beneficial thing.
• 17:34
  Speaker 1: Yeah, what are some of the most common questions that clients usually ask you?
• 17:40
  Speaker 2: I guess it depends on the client.
• 17:41
  Speaker 2: If they're there for golf, it's far and away.
• 17:44
  Speaker 2: You know.
• 17:45
  Speaker 2: How can I get more distance?
• 17:47
  Speaker 2: How can I get more flexibility For distance?
• 17:50
  Speaker 2: What's the answer?
• 17:51
  Speaker 2: What do you guys usually find yourself doing?
• 17:52
  Speaker 2: Distance is usually well.
• 17:54
  Speaker 2: We take them to the evaluation.
• 17:55
  Speaker 2: Usually we can see or get an idea about how.
• 17:57
  Speaker 2: What I say mobility is always number one for that.
• 18:00
  Speaker 2: If they can actually get into positions, if they can get into positions to create speed A lot of it is can they actually get in positions that allow their body to create time to create speed.
• 18:08
  Speaker 2: Dr Greg Rose talks a lot about this through TPI where he talks about you know you got to take a guy like bubble watch and you look at his swing.
• 18:15
  Speaker 2: You know he's not deadlifting 300 pounds off the ground but he's hitting that ball 350 yards sometimes.
• 18:19
  Speaker 2: He's got long limbs.
• 18:21
  Speaker 2: He can get those hands really high.
• 18:24
  Speaker 2: He can create a lot of time to create that kind of speed.
• 18:26
  Speaker 2: So mobility is a prerequisite for that.
• 18:28
  Speaker 2: If you don't have any, that mobility it kind of makes everything a little bit harder.
• 18:33
  Speaker 2: The strength most golfers have I should say most, I would say a majority more than other sports that say would have enough strength to play their sport at a high level.
• 18:41
  Speaker 2: You know you don't have to be super strong to play really good golf.
• 18:43
  Speaker 2: There are some baselines we like to see our players meet, but I would say that's secondary to the mobility aspect.
• 18:48
  Speaker 2: And then the actual power.
• 18:51
  Speaker 2: You know the fast twitch aspect of things, how much force they can put into the grounds, how explosive they are.
• 18:55
  Speaker 2: We could test that with a vertical jump.
• 18:57
  Speaker 2: I actually have them swing golf club with a radar.
• 19:00
  Speaker 2: We look at how fast they swing a speed stick and we look at how fast they actually hit a drive and that gives me an idea of what kind of speed they're capable of creating and then you know where they're at Like, are you going to be able to play at a really high level with the club at speed you have now, because there's more and more research is coming out, obviously looking at the guys who play the best, typically the guys that hit the furthest.
• 19:20
  Speaker 2: So it's becoming a really important element in golf.
• 19:24
  Speaker 1: I think I answered your question.
• 19:25
  Speaker 1: How do you like what do you see the sport going 10 years from now?
• 19:30
  Speaker 1: Right Distance is always being challenged and like gaining a bit more more the edge.
• 19:34
  Speaker 1: You know what I mean.
• 19:35
  Speaker 1: Guys are hitting it 350,.
• 19:37
  Speaker 1: You know Bryson DeShambo, you know he's crushing it versus like in the 70s when it was like a way different story.
• 19:44
  Speaker 2: Yeah, accuracy, short game, putty and that stuff.
• 19:46
  Speaker 2: I just I see it continue going on the trend that it's going.
• 19:50
  Speaker 2: I don't unless they, you know, even if they do rule roll back like ball regulations and club regulations, you're still going to have guys that hurt further and that's probably going to put more of an emphasis on the physical aspect.
• 20:01
  Speaker 1: Yeah, right, I was going to say, you know, if you see them standardizing like the club, really like that, I can't speak to and standardize the golf.
• 20:07
  Speaker 2: I don't know if they're going to do that, but that's something they've always talked about doing.
• 20:10
  Speaker 2: Or I don't know if it's standardizing as much as putting a limit on it.
• 20:14
  Speaker 2: You know how far the ball can.
• 20:16
  Speaker 2: I guess the technology behind the making of the ball, what they can do to make it go far.
• 20:19
  Speaker 2: But, like I said, it's going to put more of an emphasis on bringing I would say more, I'd say athletes into the sport.
• 20:27
  Speaker 2: You know guys that might be playing basketball or football.
• 20:29
  Speaker 2: Now, if they're playing golf, let me watch out.
• 20:32
  Speaker 2: Yeah, I mean that could be a real recipe for guys that are not afraid to win and and hit the ball a long way and like athletic freaks.
• 20:40
  Speaker 2: Yeah, athletic freaks is a good example.
• 20:42
  Speaker 1: They just put skill on top of that, and it's like I've always felt the same way with, like youth athletes I'm sure you're very similar, right?
• 20:47
  Speaker 1: Like coaching athletes in the past youth athlete being myself being one of those in the past too like I want to get bigger, stronger, faster.
• 20:56
  Speaker 1: There's a ceiling.
• 20:57
  Speaker 1: You don't have the capacity yet, with a mature enough body, to actually put a lot of strength and size on, and you were growing a ton, right, right?
• 21:05
  Speaker 1: So, that being said, then focusing on, like the skill set, first the motor control coordination, which is the highest risk of injury with a lack of motor control coordination for youth athletes.
• 21:14
  Speaker 1: And then, once you have those skills down and motor control coordination, and then, when they grow up a little bit more and they can actually sustain that with their frame, then you later on strength on top of that and power on top of those skills that are already developed.
• 21:25
  Speaker 1: That's when you get like, how level athletes do you agree with that?
• 21:28
  Speaker 1: Like?
• 21:28
  Speaker 1: What are your thoughts on that?
• 21:30
  Speaker 2: Yeah, and I think that's why that's the argument, for you know, if you're having this discussion with a parent, when should I start my kid?
• 21:35
  Speaker 2: And that's a good argument to have to say, like you know, probably 12 years old is a good time for them to start getting into the gym for, like strength trainers Well, not even that, I would say more of, like you said, the skill acquisition movements, you know, make sure they can move their body under control well, and you know they have to be able to handle all that once they're going through puberty and they're changing their bodies changing everything's kind of awkward, yeah, everything's tight they're going to have aches and pains a lot.
• 21:57
  Speaker 2: So you know that's not necessarily the time to be putting heavy bars on their back or having them deadlift a lot.
• 22:02
  Speaker 2: It's more the time to work on the speed of movement.
• 22:04
  Speaker 2: It's more the time to work on the technical aspect of things.
• 22:07
  Speaker 2: Right Skill acquisition, yeah, and so once they start hitting that kind of and boys are a little later than girls once they start hitting that, like 15, 16 year old, and some kids obviously develop faster you can start loading them up.
• 22:18
  Speaker 2: Testosterone is kind of flowing through these kids and all of a sudden, muscles start developing and they can start putting up some crazy weights.
• 22:26
  Speaker 2: Now, as golfers yeah, we don't always.
• 22:29
  Speaker 2: I mean, it depends on the athlete, the individual, what they are capable of.
• 22:32
  Speaker 2: Getting back to that, I'm not afraid to try to get someone bigger and stronger, for sure, we try to do that with everybody, but there's some bodies that are going to respond much better to that and that was the ones that we might pursue it a little bit more with.
• 22:43
  Speaker 1: Right, prioritize that more with certain body types and visuals and prioritize maybe mobility and other body types.
• 22:49
  Speaker 1: That makes total sense with the.
• 22:52
  Speaker 1: With adolescents, right, young kids growing, growing a lot, adding skill acquisition.
• 22:58
  Speaker 1: I hear a lot.
• 23:00
  Speaker 1: They're like I feel so tight, my hamstrings are tight, my back feels tight and from what we found in the research, right, it's the muscles.
• 23:07
  Speaker 1: Tissues grow slower than the bones and the bones are growing faster than the muscles can keep up with.
• 23:14
  Speaker 1: So I'm like man stretching, static stretching maybe we'll dynamically warm up, get things prepared to tolerate intense fitness activity, for sure, to lower the risk of injury.
• 23:22
  Speaker 1: But I'm like gaining more range of motion.
• 23:25
  Speaker 1: Soft tissue isn't going to fix that tightness problem.
• 23:28
  Speaker 1: You get it just, you're just growing a ton right now.
• 23:30
  Speaker 1: This is the same.
• 23:31
  Speaker 1: You hear that a lot of years ago.
• 23:33
  Speaker 2: Yeah, and it's funny you said that.
• 23:34
  Speaker 2: I mean I just tell the parents to be patient.
• 23:36
  Speaker 2: Yeah, you know this is just a process they're going through.
• 23:38
  Speaker 2: Not every kid has this, but some kids do have some of these pain.
• 23:41
  Speaker 2: So, you know, this is the time where you might want to consider taking them out of the sport for a little bit, especially if, let's say, like Osgoode, slaughter disease or something you know, and some odd battle a lot.
• 23:50
  Speaker 2: Severs stuff that's kind of growing related.
• 23:52
  Speaker 2: You know, because when you use that, when you run, when you sprint, when you're jumping, when you're doing all these things, it's it's firing it up.
• 23:59
  Speaker 1: you know, it's just making the kid Maybe miserable right extent and yeah and we develop compensation patterns because they're trying to avoid the pain to begin.
• 24:06
  Speaker 1: So it might be a net negative of like motor control, right, exactly, exactly.
• 24:10
  Speaker 1: So I think so.
• 24:11
  Speaker 1: Yeah, I battled Osgood slaughter disease growing up and severed disease and if you're all unfamiliar, osgood slaughter disease is on the front of the kneecap and the tibial tubercle.
• 24:21
  Speaker 1: The tibia, the quad patellar tendon, is stronger than the bone insertion to itself and so there's like an evulsion, fracture, a separation of the bone tissue, of the Vulnerable growth plates, and that can lead to like a bump on the front of the tibia and it just really hurts.
• 24:37
  Speaker 1: Right, severed Disease is the same concept of.
• 24:40
  Speaker 1: It's like an apoposite.
• 24:40
  Speaker 1: They call it apopositis Right the Achilles tendon as it pulls on the calcaneus.
• 24:45
  Speaker 1: The tissue is stronger than the growth plate connection and it separates in a voltage, in fact an evolution moment of the growth plate of the Calcaneus.
• 24:55
  Speaker 1: So it's really painful to touch and it hurts a lot.
• 24:57
  Speaker 1: With running run the base of the heel on the Achilles insertion site.
• 25:00
  Speaker 1: But anyway, for youth athletes that's a super common thing.
• 25:03
  Speaker 1: Media level pain for Meadal, epic, the epicondyle of the elbow, apophositis, little leegers elbow and then, same thing, a little bigger shoulder.
• 25:12
  Speaker 1: We're in the insertion point for the greater tubercle, the humerus.
• 25:14
  Speaker 1: But anyway, those are just a voltage in moments for y'all who are familiar, but I'm sure you see that a lot.
• 25:19
  Speaker 1: I would imagine tennis players more than golfers.
• 25:22
  Speaker 1: Yeah where they're like getting after with agility and power, and Acceleration.
• 25:26
  Speaker 2: Yeah, I mean it, you know it is, and that's a lot of us kind of talking the parents off the ledge, a little bit like it's this again this is it's okay, like it's not a well, we'll check it out.
• 25:35
  Speaker 2: Obviously, we usually send them to a north petic yeah, we're physical therapists just to get a good idea of what it is, so the parents can have a better understanding of it.
• 25:41
  Speaker 2: But, right, it's painful and it hurts, and you know, and when you're trying to train through that, obviously we're just gonna avoid it.
• 25:47
  Speaker 2: Right, there's no like let's get stronger to make it better.
• 25:50
  Speaker 1: Yeah, that makes sense.
• 25:51
  Speaker 1: So you're just gonna back down the volume, modify the effort a little bit just to maintain and moderate symptoms, because it makes total sense, like if they're gonna play through that and it's not like in a.
• 26:02
  Speaker 1: There's a compensation Patterns that could be developed, avoiding pain because athletes are the best compensators.
• 26:08
  Speaker 1: Right, that is, get the job done, whatever it takes not knowing that there may be developing Issues and moving patterns that are not the best, and then it takes a little more effort to unlearn those Compensation patterns important patterns than it is to like just start with a clean slate.
• 26:23
  Speaker 1: At least what I found right.
• 26:25
  Speaker 1: Do you see a lot of golfers in you work with that are like there's some moving things we need to unlearn before we add more things?
• 26:33
  Speaker 2: Yes, you know, usually I would say the first couple sessions, we take them through basic movements.
• 26:40
  Speaker 2: You know we're looking at hinge, we're looking at split squat variations, single leg balance.
• 26:44
  Speaker 2: You know just generally how they control their movie, their movement under load.
• 26:49
  Speaker 2: Maybe a little bit of load, definitely, body weight and gravity, yeah, and if that's kind of what you're talking about, yes, we will make obviously changes to make sure that when they do load these areas, it's the muscles are handling the load more than the joints, if that makes sense.
• 27:02
  Speaker 2: Yeah, but so many guys like and you see this I mean when I screen people so many guys can't do a full squat and in most cases not every case, but in a lot of cases the ankles are limited in dorsiflexion right.
• 27:14
  Speaker 2: So that's a great example of looking up down the chain.
• 27:17
  Speaker 2: First, if you got a knee injury or hip problem, you know, and especially if they're an athlete like tennis, you know how are they moving at the ankle joint.
• 27:24
  Speaker 2: If that ankle joint is super locked up and stiff, it's got to be addressed at some point that some, some of it's improvable, some of it Maybe not there's a lower ceiling for some people.
• 27:32
  Speaker 2: There's a lower ceiling.
• 27:32
  Speaker 2: There's some joints that don't always respond as well and I think you know, being a trainer, having an understanding of that, and Especially, there's a lot of our clients that come in.
• 27:41
  Speaker 2: They're very educated.
• 27:42
  Speaker 2: They've, you know, seen a lot on Instagram or they've done their own research.
• 27:46
  Speaker 2: Yeah, sometimes they'll think everything's fixable.
• 27:49
  Speaker 2: You know, everything can be fixed.
• 27:51
  Speaker 2: We can, we can, you know, make that ankle joint move to 20 degrees, no problem.
• 27:55
  Speaker 2: Yeah, from zero.
• 27:56
  Speaker 2: And you and I know, in the world of like, a couple degrees can make a big difference, true, you know, especially with hands-on therapy.
• 28:02
  Speaker 2: So you know, keeping things realistic and I think, like I said, as a trainer or coach, relaying that to the client, saying like this, is what we can expect this is realistic to some degree.
• 28:13
  Speaker 2: Obviously the heart, you know, with mobility we always give people if, let's say, if someone comes in their golf and they have a lot of restrictions and mobility, thoracic spines really stiff, hips are a little stiff we give them programs to do every day because mobility is something that you can't just do like a general strength training program for like twice a week, right times a week.
• 28:30
  Speaker 2: That's something you have to stay on top more consistent, right?
• 28:32
  Speaker 2: Yeah, especially if you're a golfer and you're doing this for a living, you're trying to get better.
• 28:36
  Speaker 2: And the other thing is, when you do Over time, it and it you will increase if you do it consistently.
• 28:41
  Speaker 2: If you've ever done yoga for a long time, you know that things start to get a little bit easier.
• 28:44
  Speaker 2: Yeah, you kind of have to.
• 28:46
  Speaker 2: You have to be so regimented and disciplined with it.
• 28:50
  Speaker 2: So it, you know, as you get better and I you kind of like, okay, I'm getting a little bit better, but there are some of those areas of the body that just you know aren't gonna respond quite as well.
• 28:58
  Speaker 1: So, you know, just identifying that, making modifications within the programming based off of that, yeah, With the season coming up, I would imagine you guys probably have a lot of influx of more of the, the snowbirds coming down, and then the, the golf and tennis athletes that enjoy the Nice temperate weather in the winter time here compared to like up north.
• 29:20
  Speaker 1: Do you go pretty busy then, like coming up in the season?
• 29:24
  Speaker 2: Yeah, we're gonna be.
• 29:24
  Speaker 2: I'm anticipating we're gonna be very busy and that's a good thing.
• 29:29
  Speaker 2: It's always makes it more of a fun environment.
• 29:31
  Speaker 2: Yeah, with a lot more robust.
• 29:32
  Speaker 2: Yeah, and you guys are expanding your spot.
• 29:34
  Speaker 2: Yeah, we're doubling the size.
• 29:35
  Speaker 2: We're gonna be about 5,000 square feet in Probably gonna officially kind of open in like three weeks.
• 29:41
  Speaker 2: That's what I'm hoping for.
• 29:42
  Speaker 2: That's awesome.
• 29:43
  Speaker 2: So thank you.
• 29:44
  Speaker 1: That's really cool.
• 29:44
  Speaker 1: And how many trainers, how many, what staff?
• 29:46
  Speaker 2: you guys all Right.
• 29:48
  Speaker 2: Right now We've got four, we're probably gonna be around five and we're hoping to maybe get a little bit more.
• 29:52
  Speaker 2: We're kind of working into the, the new space, reading how things look and and you know where we're gonna put equipment, what equipment we're gonna get.
• 29:59
  Speaker 2: So yeah, that's cool.
• 30:01
  Speaker 1: What kind of criteria do you look for to bring someone on your team?
• 30:06
  Speaker 2: You know, obviously it's nice having a background in fitness certifications and education through school and everything like that.
• 30:11
  Speaker 2: That's not always the case when you, when you're looking for someone to bring them on it, unfortunately.
• 30:15
  Speaker 2: However, I would also argue that's not always the most important thing.
• 30:20
  Speaker 2: You know, making sure, mike Boyle, you say like you can't teach nice, yeah, culture, culture, willingness to learn.
• 30:27
  Speaker 2: You know, when I throw five books at them in the first couple months, I want to see if they're gonna actually read them.
• 30:32
  Speaker 2: You know, to get better and improve.
• 30:33
  Speaker 2: So, yeah, just that kind of ability to meet people at their level.
• 30:38
  Speaker 2: I always say personality plasticity.
• 30:39
  Speaker 2: You're gonna have to deal with a lot of personalities, that's your way to put it.
• 30:42
  Speaker 2: You're gonna have to find ways to connect with these people because you know they're the reason we have a job.
• 30:48
  Speaker 2: They're coming in here every day because they like coming.
• 30:50
  Speaker 2: Number one, they like coming and number two, they feel like they're getting something out of it right.
• 30:55
  Speaker 2: So we have to be that, that person that kind of welcomes them in and makes them feel comfortable from.
• 31:02
  Speaker 1: From your perspective?
• 31:02
  Speaker 1: Going from that, I would imagine you guys all go through a lot of the same protocols and training and an onboarding process and stuff to make sure that you guys are all speaking the same lingo.
• 31:10
  Speaker 1: What is like the, the Workout look like for you guys?
• 31:15
  Speaker 1: I did the assessment.
• 31:16
  Speaker 1: They're going well.
• 31:17
  Speaker 1: What does that usually look like day to day?
• 31:18
  Speaker 1: People come in for the workouts.
• 31:20
  Speaker 1: I mean like what?
• 31:21
  Speaker 2: the structure of their workouts, how was it to start?
• 31:22
  Speaker 2: So, you know, we I have a lot of templates that I've kind of designed over the years.
• 31:27
  Speaker 2: There are a few that I typically start people out on, depending on where they're at.
• 31:32
  Speaker 2: If someone comes in now it are you speaking in terms of like the trainers and getting to know.
• 31:38
  Speaker 2: Those exercises are more like the clientele Clientele okay, so let's say, someone who's never worked out before they come in.
• 31:43
  Speaker 2: They've never been at a gym.
• 31:45
  Speaker 2: Typically that program is gonna be a little bit more floor-based to start out.
• 31:49
  Speaker 2: We're gonna do a little more activation techniques learning how to turn on their glutes a little bit, using some Cuing to get them to learn how to use their abdominals a little bit, contract in the right areas.
• 31:58
  Speaker 2: Yeah, I would say the first.
• 32:00
  Speaker 2: What we typically do is the first three exercises.
• 32:02
  Speaker 2: We would circuit through.
• 32:04
  Speaker 2: They're just core specific, usually like a, let's say, a hip activation type exercise, an abdominal activation type exercise and like a posture exercise, and we would circuit through those two or three times just to give them a feel of what they should be doing.
• 32:17
  Speaker 2: And then we finished the second half of that session with a five exercise circuit and this is gonna look like a bilateral knee dominant exercise paired with a horizontal row.
• 32:28
  Speaker 2: That would be like a TRX row paired with a single leg bounce or a single leg kind of hip dominant pattern Stuff that you've I'm sure you've read about and probably your listeners know a little bit about how to program maybe a core exercise in there.
• 32:44
  Speaker 2: But basically it's a full body workout that they're taking themselves through and they're trying to take themselves through grabbing, and the key is you can do all those exercises without adding any weight just yet.
• 32:52
  Speaker 2: So we might use other implements or tools to assist with some of the exercises rather than making them harder right away.
• 33:00
  Speaker 2: And that would be for someone who's never worked out before, someone who's come in and they got a really good background.
• 33:05
  Speaker 2: But we might jump into our typical programming and we have a lot of different ones, but our typical one might be you come in, you go through a good, let's say, corrective exercise routine.
• 33:14
  Speaker 2: This is usually specific to what they're trying to accomplish.
• 33:17
  Speaker 1: Like any limitations they have with range of mobility activation.
• 33:20
  Speaker 2: Correct.
• 33:20
  Speaker 2: So they're going through maybe some thoracic spine mobilization type exercises themselves on the floor.
• 33:26
  Speaker 2: They're slowly building themselves up from the floor.
• 33:28
  Speaker 2: Then they get up to some more of a dynamic warmup.
• 33:30
  Speaker 2: This might be more of like a split, what we call split squat matrix, where they're squatting in different planes of motion.
• 33:36
  Speaker 2: They're doing some shoulder activations.
• 33:39
  Speaker 2: That's usually the first 15 minutes or so.
• 33:40
  Speaker 2: Then we get them a little bit more dynamic, maybe doing some skipping, shuffling.
• 33:44
  Speaker 2: We call hip twisters, little hops, small ply metrotypes, stuff to get the heart rate up, get everything kind of ready to go.
• 33:52
  Speaker 2: It's a blood flow, yeah, yeah.
• 33:53
  Speaker 2: And then we get into the power exercises and usually we alternate between an upper body power and a lower body power and then we'll put in as the third exercise, sometimes like a core exercise, just to give them a little break between those two exercises.
• 34:06
  Speaker 1: Upper body power.
• 34:06
  Speaker 1: Lower body power.
• 34:07
  Speaker 1: What are some examples that you guys use a lot?
• 34:09
  Speaker 2: So if it's a someone who's trained a lot and even basic, we would.
• 34:12
  Speaker 2: An upper body power might be a medicine ball type throw, a slam, a throw, a rotational throw, a lot of variations you can do with that and basically it's just teaching them how to use the ground, how to create a little speed and how to go close to 100% on something.
• 34:27
  Speaker 2: A lot of people and I see this with juniors strangely enough that when you get them to throw or do a power exercise, they're throwing at like 60% capacity.
• 34:34
  Speaker 2: They're not actually throwing where they need to be throwing to have a carryover to their sport, and that's true with any kind of power exercise.
• 34:40
  Speaker 2: So teaching them that it's okay, you can go all out with this and generally speaking, those exercises are very safe to do that.
• 34:48
  Speaker 2: When I'm coaching it I will say start at 50%, go to 60, then 70.
• 34:52
  Speaker 2: Get a feel for what you're trying to do before you just go all out.
• 34:55
  Speaker 2: So that would be an example of upper body.
• 34:57
  Speaker 2: Lower body is gonna be more of like teaching them how to land from jumping to start out, I might have them jump up onto a box Like a depth jump.
• 35:05
  Speaker 2: Well, I wouldn't necessarily start from the depth jump, but I might have them reach up under their toes with their arms over their head and then quickly pull themselves down into a squat, so you're kind of replicating the deceleration forces without actually jumping.
• 35:17
  Speaker 2: We do a process that we might do small little hops where they focus on landing and sticking the landing, and then we'll progress to like a box jump, so you're jumping up onto something, so there's a lot less force going through your body on the landing, and then only after that we feel comfortable they got the technique down.
• 35:31
  Speaker 2: Then we'll progress them to maybe, like you said, some depth jumps where they're actually stepping off a box and landing, sticking the landing, rebound jumps off of there, hurdle jumps.
• 35:41
  Speaker 2: That would be kind of in the lower body.
• 35:43
  Speaker 2: We use a Pilates Reformer for a lot of stuff and you can do.
• 35:47
  Speaker 2: They have a jump board on there where you can actually jump without gravity affecting you.
• 35:51
  Speaker 2: This is very safe for just about everybody.
• 35:53
  Speaker 2: Springs are the resistance, so something explosive for the lower body.
• 35:57
  Speaker 2: So we feel that.
• 35:58
  Speaker 1: I know, with a lot of the research for ACL injury, knee injuries, ankle injuries a lot of the main mechanism is landing the landing component and non-contact injuries with the land Derrick Rose, great example, unfortunately.
• 36:11
  Speaker 1: But so that's awesome.
• 36:13
  Speaker 1: You're just focusing on the landing component.
• 36:15
  Speaker 2: So there's a tennis players will do this test.
• 36:17
  Speaker 2: We'll do like a.
• 36:18
  Speaker 2: It's not a triple jump test, but it'll be kind of like a hop hop, stick on one leg and you'll see like, okay, what are the kinematics of the ankle, knee and hip doing on a landing, on a soft landing, and that's usually really a good tell to where they might be limited in motion or actually have too much motion and not be able to control it.
• 36:35
  Speaker 2: Yeah, huck, mobile, unstable, yeah, and a lot of cases with the girls that we see, women are, generally speaking, a little bit more mobile than men on a whole and sometimes in that area of too much mobility, the hips got too much internal rotation and then their glutes can't, they don't necessarily have the strength to kind of handle the landing and keep the knee straight To maintain it, yeah.
• 36:54
  Speaker 2: So we'll do that test and that's really good for tennis players because it gives me again a good idea of like, okay, this is, we need to strengthen these areas.
• 37:01
  Speaker 2: Yeah, it's awesome.
• 37:03
  Speaker 1: Okay, so you got lower body power, upper body power.
• 37:06
  Speaker 2: And we go on to.
• 37:07
  Speaker 2: So the last half hour of the workout is typically strength oriented.
• 37:10
  Speaker 2: So this is where we'll get into.
• 37:12
  Speaker 2: We have a day one program and day two program that we alternate between both our total body.
• 37:15
  Speaker 2: But for instance, they might be starting out on like their first strength exercise could be like a horizontal press.
• 37:21
  Speaker 2: This could be like a dumbbell chest press If they're just starting out, a pushup, an inclined pushup.
• 37:27
  Speaker 2: If they're a little bit more experienced, this could be an barbell bench press.
• 37:31
  Speaker 2: It just depends on the individual and we might, then we usually pair that with like a lower body exercise, so that could be a hip dominant, like a single leg hip dominant exercise.
• 37:39
  Speaker 2: That could be like a single leg RDL, which is body weight, two dumbbell RDL holding two dumbbells working through there and then usually we'll put we'll circuit through those two or three sets and then we'll put a mobility exercise at the end.
• 37:53
  Speaker 2: So the mobility exercise is designed to kind of get rid of some of the stiffness that sometimes comes along if you, when you start getting very strong and lifting.
• 38:01
  Speaker 2: So and that's the other thing I'll add with golfers, you know, you may you want to think about how you're programming squats, the deadlifts if you are putting them in there at the bench press, because generally speaking and Dr Sturma Gil talks a lot about this those exercise inherently create stiffness to be done well, like you have to tighten things up to be able to lift a lot of weight, and that stiffness, if you do that all the time, can carry over Obviously.
• 38:27
  Speaker 2: You might not, you might lose the ability to have your spine create the type of three-plane motion that you needed to create throughout the range of motion so you can move properly in the golf swing.
• 38:36
  Speaker 2: So we keep that in mind and that's kind of why we make sure mobility is still there.
• 38:41
  Speaker 2: You know we're not just harping on all the strength stuff all the time.
• 38:45
  Speaker 2: And then the last circuit is typically a three exercise circuit which might do more accessory exercises.
• 38:50
  Speaker 2: We might do a rotation exercise that's generally designed to work through the hips, not the spine as much.
• 38:56
  Speaker 2: We'll put in a pulling exercise like a horizontal row or maybe a vertical pull pull up, something like that.
• 39:02
  Speaker 2: But that's the gist of kind of our program and then we branch out from that again, depending on how season the person.
• 39:09
  Speaker 1: Where they're at and what they want.
• 39:10
  Speaker 1: Do you find yourself bringing some player athletes through like conditioning high heart rate?
• 39:16
  Speaker 1: Yeah.
• 39:20
  Speaker 2: So we take athletes.
• 39:20
  Speaker 2: The tennis players say it, but I'll take the tennis players to the beep test.
• 39:23
  Speaker 1: This is the worst.
• 39:23
  Speaker 1: Yeah, no one likes it.
• 39:25
  Speaker 2: Everyone's done it, but it's kind of like a rudimentary way to get an idea where they are cardiovascular.
• 39:29
  Speaker 2: There's apps that can kind of give you a ballpark VO2 max on where they're at.
• 39:33
  Speaker 2: Tennis players, it should be a minimum of 50.
• 39:35
  Speaker 2: Yeah, I'm very lucky if I get anyone close to that to start out, but it's a good measure of kind of their endurance overall and that's where we'll start them and then from the cardio training I will give them.
• 39:47
  Speaker 2: I have separate programming PDFs that I will give them to say, okay, I want you to do this on your time, or you can come in our gym and use our equipment.
• 39:53
  Speaker 2: I can give you cardio programming here, but it's not.
• 39:55
  Speaker 2: They're getting somewhat of a cardio workout, but I kind of expect that to happen either on the tennis court with the coach.
• 40:01
  Speaker 1: I was gonna say I would imagine like their conditioning, their metabolic conditioning, is gonna happen like on court.
• 40:07
  Speaker 2: I think it's good.
• 40:07
  Speaker 2: Yeah, I mean at least one or two days a week should be spent with their coach on the court where they're actually focused on conditioning.
• 40:15
  Speaker 2: They're not necessarily hitting a lot of balls per se, but they're doing a lot of running type drills with their appropriate rest periods.
• 40:22
  Speaker 2: You wanna kind of make it more.
• 40:24
  Speaker 2: I mean, the average tennis point lasts less than 10 seconds.
• 40:26
  Speaker 2: There's not a lot of court coverage back and forth in those 10 seconds.
• 40:30
  Speaker 2: Five, six feet each direction.
• 40:32
  Speaker 2: It can happen pretty quick With little rest breaks between right about.
• 40:37
  Speaker 1: So they're gonna get their conditioning, agility work and stuff like that with their coach on the court and then they would focus on, with you guys, the power, the strength, the movement of control, mobility requirements necessary through that program.
• 40:49
  Speaker 2: Correct.
• 40:50
  Speaker 2: Yeah, so we'll do a little bit of agility with them and that is part of our tennis program when it's different than some of the golf training per se.
• 40:56
  Speaker 2: We will do some footwork stuff, some ankle work specifically, but yeah, that's.
• 41:02
  Speaker 2: I tell people that the parents, when they say we need to get them better, when they say we need to get them better, change the direction.
• 41:08
  Speaker 2: They need to get lower to the ground, hit their shots.
• 41:11
  Speaker 2: So that's gonna come when they get stronger, when they can put more force into the ground, they can decelerate better, which means they're gonna be able to accelerate better, move better and have the stability to handle that.
• 41:21
  Speaker 2: And have the stability to handle that.
• 41:23
  Speaker 2: Yeah, and of course, getting back to other stuff, there's other factors that come and play.
• 41:26
  Speaker 2: Ankle range of motion is a big one, yeah, range of motion.
• 41:29
  Speaker 2: So yeah, of course, again, keeping things reasonable with what to expect.
• 41:33
  Speaker 1: What would you say is unique about golf athletes and their training requirements versus other athletes?
• 41:40
  Speaker 2: I think kind of what I touched upon earlier is a good example of it.
• 41:43
  Speaker 2: It's like we don't avoid we don't necessarily I would say like rule out back squatting or deadlifting.
• 41:49
  Speaker 2: You might see some of these exercises that are more common with football, the cross hockey, a lot of hard lower body type lifts.
• 41:58
  Speaker 2: We will do some for some of our golfers.
• 42:02
  Speaker 2: Athletes, especially if some are already have high degrees of mobility and we need them to create a little bit more stability.
• 42:07
  Speaker 2: But generally speaking, they create these exercises create a lot of stiffness.
• 42:10
  Speaker 2: So they also there's a back squat, for instance, puts a lot of compression on the force, Puts a lot of rotation on the compression on the spine, a lot of rotation on the spine, a lot of shear on the spine.
• 42:19
  Speaker 2: So you know that by itself, when you've got a guy hitting 200 balls sometimes a day, rotating one direction, then you're gonna have him squat for like four sets of five heavy.
• 42:30
  Speaker 2: I don't know if that's the right recipe, especially when you know the strength aspect of things is not necessarily a huge requirement to play great golf.
• 42:38
  Speaker 2: Now, that being said, there's a massive confidence aspect that comes with getting stronger in the gym, I think, and being able to know that you can out hit the guys you play with, because that does translate into power.
• 42:50
  Speaker 2: That does, especially if you don't have good strength to be done with.
• 42:53
  Speaker 2: So you know, I would say that that's probably a big part of it, and always including some mobility and making sure the athletes doing the ability exercises pretty continuously.
• 43:02
  Speaker 1: It's interesting you mentioned that.
• 43:03
  Speaker 1: The last thing I was gonna bring up was the mental health component and the confidence that you were just describing.
• 43:07
  Speaker 1: I would imagine then, like getting stronger, feeling more confident about yourself physique wise, you could handle things well, going into a situation like, oh, I got that, or I'm stronger than I have been stronger than a lot of these.
• 43:20
  Speaker 1: I know I can hit it further than them.
• 43:21
  Speaker 1: I would imagine the mental component is huge for golf.
• 43:25
  Speaker 1: I've always felt that, like the golf is the most challenging mental sport of all of them, because it's just you and it's just that one shot right now.
• 43:33
  Speaker 1: Right, if you muff this, so you're in the hole there's no instinctual movement to it Right and that too right, exactly, and then we get a second shot Reactive movement.
• 43:42
  Speaker 1: Right, there's no reactivity, it's just like and the ball's sitting there and it's just not even moving.
• 43:46
  Speaker 1: But anyway, I've always felt that Do you find that a lot with you guys and your facility and working with the athletes, that you work with the mental health component or finding yourself to be an aide in that, to help with confidence and being a good headspace?
• 44:01
  Speaker 2: I mean, I like to think we are.
• 44:03
  Speaker 2: Obviously we handle mostly the physical aspect and a lot of these guys have their own mental coaches on the side.
• 44:09
  Speaker 2: But if you really think about it, so many of these guys are so skilled it's like what makes one guy make it and the other guy not.
• 44:15
  Speaker 2: What I've seen.
• 44:16
  Speaker 2: Obviously a good headspace is required.
• 44:18
  Speaker 2: You need to have that, you need to be confident in yourself.
• 44:20
  Speaker 2: But the guys that plan and prepare, like actually write down what they're doing that day, every day, like what kind of practice they're gonna have when they're gonna do it, when they're gonna play golf, who they're gonna play golf with, that stuff, that I don't see a lot, but I do see what the guys that seem to do very well.
• 44:38
  Speaker 1: So laying out a plan day to day schedule and literally writing it down on paper.
• 44:44
  Speaker 2: Literally writing down, having a notebook on what they did and keeping notes.
• 44:46
  Speaker 2: I mean, I had this.
• 44:47
  Speaker 2: I actually reposted a video that one of my guys who's now on the PGA Tour posted last year, or I just found some stuff that he had sent me and I made it into a post, but basically it was just like these are the notes of the day, this is what I'm doing, and I'm like you know what more guys need to see this, because I don't think a lot of people are doing this.
• 45:04
  Speaker 2: They're not writing down what they ate, necessarily, or how they felt after their practice session or what weights they did in the gym that day.
• 45:11
  Speaker 2: You know what I mean?
• 45:12
  Speaker 2: Like just having.
• 45:13
  Speaker 2: I think it's good, just in life in general, to have meaning to your day, like, okay, I need to, I wanna have a plan.
• 45:20
  Speaker 2: I wanna know what I'm doing today, because I know I'm gonna be better what I'm trying to do, if I do do that.
• 45:25
  Speaker 1: So if somebody's reaching out to you like, hey, I wanna improve my physique, my fitness, drop body fat percentage, I wanna feel stronger, better cardiovascular fitness, all that stuff, feel better about myself in general, you would recommend to them a part of this too.
• 45:39
  Speaker 1: I would encourage you to write stuff down, have a plan.
• 45:43
  Speaker 1: What's your vision for them too?
• 45:46
  Speaker 2: Yeah, you just said it.
• 45:46
  Speaker 2: I mean, if you could do a simple one year vision and you can, obviously health would be a part of that.
• 45:51
  Speaker 2: What are your three goals?
• 45:53
  Speaker 2: I think three goals is a good number to pick.
• 45:56
  Speaker 2: Donald Miller talks about this.
• 45:58
  Speaker 2: I don't know if you know Donald Miller, but he talks about the brain can handle about three things and that's maybe even pushing it a little bit.
• 46:04
  Speaker 2: But if it's from a health standpoint, write them down and like talk and then every day write down what your plan is to help do that and try to have that kind of vision.
• 46:13
  Speaker 2: And one year I'm gonna be 10 pounds heavier, 10 pounds lighter, I'm gonna I'm going to break 70,.
• 46:21
  Speaker 2: Have those things in mind, because that's what reminds you every day that those are the objectives and that's what you really wanna do, and sometimes you need to be reminded of what you really wanna do.
• 46:29
  Speaker 1: I think what I've heard with that too is I've been playing my own life right.
• 46:32
  Speaker 1: My own, my own, still my own goals Actually writing.
• 46:34
  Speaker 1: There's like a 72% chance likelihood of actually achieving what you want If you actually write them down with somewhat of a plan of vision and then accountability on top of that.
• 46:43
  Speaker 1: Someone's like, hey, did you do that today?
• 46:45
  Speaker 1: Well, I was going to.
• 46:47
  Speaker 1: I just said, like dude, like did you want this or not?
• 46:50
  Speaker 1: You know, I'm here, I'm in your corner right and actually writing it down.
• 46:53
  Speaker 1: And accountability component, and it's totally true, I mean for my own life, I feel like I've, I've definitely felt that.
• 46:58
  Speaker 1: Do you all?
• 46:59
  Speaker 1: Do you feel like you're an accountability coach, also with some of your clients?
• 47:03
  Speaker 2: Yeah, you know I will ask and I honestly if we're talking candidly here I need to be better at that.
• 47:08
  Speaker 2: I need to be on top of them in terms of, like, making sure they're prepared for their day and having these things written out.
• 47:13
  Speaker 2: Some guys do it naturally, like I said, other guys I don't know if they're doing it, but what I'm learning over the years and what I've seen, and it's like, yes, the guys who write these things down, especially, like you said, the accountability aspect.
• 47:23
  Speaker 2: If you're in a community with other people that are trying or have similar goals, making sure they know what those goals are, so they're you can kind of hold each other, say, accountable, but at least you know what are you doing today to get to this vision, right, that sort of thing, cause you know that you will have better results that way it's.
• 47:38
  Speaker 2: I mean you definitely will.
• 47:39
  Speaker 2: And the other part is that you learn a lot from the actual process and the journey, because not everyone's going to make it Not everyone's, I mean very few percentage of people make it but if the lessons they learn from trying to make it carry over into their regular life and they get so good at it that they create these habits that, once they're once golf is over, they got a whole new life to consider.
• 47:57
  Speaker 2: It's like, okay, what am I going to do?
• 47:58
  Speaker 2: Right, you know, having those skills in place, I think, is going to be very important.
• 48:03
  Speaker 1: Yeah, that's cool.
• 48:03
  Speaker 1: I mean, I have a thousand other questions I would ask, but I'm going to leave it here for right now because we don't want to overload people with too many.
• 48:09
  Speaker 1: I went by fast.
• 48:10
  Speaker 1: I know it's crazy, right, but tell them more like where can they find you?
• 48:14
  Speaker 1: Where can they reach out to you?
• 48:15
  Speaker 1: If they have questions, they're willing to reach out.
• 48:17
  Speaker 2: Instagram Kenny Mac underscore LP.
• 48:19
  Speaker 2: That's my Instagram name.
• 48:22
  Speaker 2: They can go to the website lifetimeperformancepbgcom.
• 48:26
  Speaker 2: Lifetime performance pbgcom.
• 48:29
  Speaker 2: Yeah, all one word I would say.
• 48:32
  Speaker 2: Probably social media is the best place.
• 48:34
  Speaker 2: I'm on Instagram a fair amount, but I'm not really on too many other platforms.
• 48:37
  Speaker 2: Facebook we're on a little bit, but social media Cool.
• 48:41
  Speaker 1: Well, if you're all interested golf, tennis, active weekend warriors give Ken a shout on Instagram, shoot him a DM, give him a phone call, check out his website, learn more, see if you're all good fit and if you're battling any issues or pain or anything like that, you feel like you want to build a train harder but you feel like you're limited right now, you can always give us a call to and we can chat more about where you're at, what you're looking for.
• 49:00
  Speaker 1: How many people would I help?
• 49:00
  Speaker 1: But we'll get you on again, sue Mad.
• 49:02
  Speaker 1: Thanks for coming on.
• 49:03
  Speaker 1: That was great, kyle.
• 49:03
  Speaker 1: Thank you man.
• 49:04
  Speaker 1: Hey, hold up.
• 49:05
  Speaker 1: As you know, we're a small local practice and we don't run any ads or something on this podcast, but it would mean the world if you could share, write a post or word of mouth recommendation for somebody just like you that's athletic and active, that wants to live their dynamic lifestyle and pay some good karma and pay it forward to somebody else just like you and, who knows, you could change their world and a 10 second review could be that avenue.