It has been a while since I have put up a strength and conditioning post. What I have discovered this year is that summertime is friggin busy to say the least. Particularly since this summer I am putting a very large focus on my golf game and really trying to get as good as I possibly can. Obviously this involves many rounds of golf, and driving range visits which simply take up time. Golf, along with out of town visits from friends and family, weekend trips to wine country, and sunny weather, have limited my gym time and altered the type and frequency of my exercise routine.
Thus, I have come to the realization that the summer is not going to be my time to increase strength and power, it will be a time for reduced exercise amount and maintenance of gains made during more heavy winter training. This is a bit unfortunate given the fact that I live in Vancouver, Canada, and the winter is very dark and rainy. Why is this an issue you may ask. Well, it relates to Vitamin D. This review article points to Vitamin D status and it’s possible implications for Athletic performance. The noted study cites evidence for the role of Vitamin D status in muscle development, particularly the production of fast twitch fibers (which is where power and strength come from), as well as it’s role in injury prevention and recovery. So, it looks like the winter may not be the ideal time to try and make large improvements at the gym; but, you gotta deal with what you have. Looks like Vitamin D supplementation will be important this winter.
That being said, here is a typical workout week for me over the course of the last few months:
An Example Summer Workout Week
1.) 1-2 days in the gym: Mainly strength and power with minimal “metcons/circuit type stuff”
Example: Day 1: – 3 sets of 5 reps back squats (heavy)
– 3 sets of 5 reps standing press or incline bench (heavy)
Day 2: – 3 sets of 3 reps deadlift (heavy)
– 3 sets of 3 reps weighted pull ups
* Any circuits added would be higher rep super-sets of some sort*
Bonus Day 3: – 3-5 sets of 1 rep power clean or power snatch
*Bonus day is obviously time permitting based on other commitments*
2.) 1-2 days at the park or beach: High intensity sprint intervals and other useful movements
Example Day 1 & 2: – Bear crawl, crab walk, handstands, and a large amount of other mobility warm up exercises
– 5 sets of 50 – 200 meter all out sprints
– Lots of med ball throws (side, overhead, forward) and ball slams
– 3 sets of 2-3 different plyometric exercises
– Push-ups & chin-ups/muscle ups (if rings available at beach)
So far with the above schedule I have not seen a decrease in my strength or power output, and I actually look a bit leaner than I had just prior to summer. All in all, exercise is very important to me and my health and I fit it in where I can. However, I have discovered that if I miss a week or so of gym workouts due to a busy schedule, it is nothing to worry about, and I will likely experience very little if any strength or power decreases.
Hope your summer workouts are fantastic and remember you can still be strong while getting your vitamin D outside!
The Barefoot Golfer