John Irvine: Golf Gains 101 (Strength, Speed, and Longevity)

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EPISODE CHAPTERS
04:19 - 06:40: Discussion on the misconception that heavy lifting ruins a golf swing, explaining the difference between flexibility and mobility.
07:01 - 09:17: Analysis of what "golf-specific" training actually is and why foundational movement patterns are more important than mimicking a swing in the gym.
11:07 - 12:48: Recommended structures for full-body training splits and their benefits for golfers compared to isolated body-part workouts.
18:41 - 20:55: Detailed breakdown of in-season versus off-season training, including advice on maintaining heavy weight while decreasing volume.
24:28 - 27:03: Explanation of contrast training (pairing heavy lifts with explosive movements) to improve overall power.
28:16 - 30:26: The indirect role of cardio in golf performance, focusing on its impact on recovery and long-term longevity.
42:07 - 45:52: Discussion on recommended supplements for golfers, such as protein and creatine, along with the importance of sleep support

ABOUT THIS EPSIODE:
John Irvine is the founder of Golf Gains Fitness, a leading golf fitness coaching company that helps golfers build stronger, more athletic bodies to increase distance, prevent injuries, and perform at a higher level on the course. A TPI-certified golf fitness coach, John specializes in combining strength training, mobility, nutrition, and performance coaching into practical programs designed specifically for golfers.

Through his online coaching, content, and Functional Golf Training™ methodology, he has helped thousands of golfers improve their fitness and translate those gains into lower scores and more enjoyment on the course. In this episode, you will learn:

Outdated myths holding golfers back
Why your exercises should not look "golfy"
The benefits of contrast training to generate speed
The difference for in season vs. offseason training
How the Golf Gains app can help you simplify training
And a lot more tips.

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