THE QATSPY® Golfer’s Inside-the-Leather Sports Page
By: Charles W. Boatright
The photographs above were taken in July 2019 when I’m 62 years old.
The CASPER Medicine Ball Exercise to Improve the Golfer’s Game and Health
Pilates Medicine Ball Exercises for Golfers to improve the Golfer’s game by developing Flexibility/Strength by using MB-Pilates for improve distance and control. Golfers can set up their own home gym to improve their golf swing mechanics. A stronger and healthier golfer there is no doubt they are a better golfer.
There is a paradigm shift taking place in Health and Fitness. No longer do you have to buy expensive exercise equipment, expensive gym memberships, or strenuous strength program to improve your Health and Fitness and maintain an active lifestyle. I don’t have any weights over 35-pounds.
I did an interview with Coach Bobby Hall, a head coach and AD at Madison Central H.S., who stated during the interview that a stronger athlete is a better athlete. This goes for people regardless of their age, eight to 98. A person’s fitness with a sport is important to them to help them avoid injuries and is a major medical benefit, not to mention making one healthier throughout one’s lifetime.
When it comes to a sport, I’m partial to golf, because golf is a great means to maintain and retain a person’s mental and physical health, especially if you walk the golf course. A golfer who walks 18-holes can consume 1,130 calories over a three-and-a-half hour period. Not to mention they are walking over 9-miles. Along with golf, I also follow my CASPER Fitness Program not only for golf but for to maintain my strength and flexibility.
CASPER stands for- Cardiovascular/Aerobics, Strength, and Pilates Exercise Regimen that contains 12 exercise elements, where I perform 3 sets of 10 reps. But what’s nice about the CASPER Fitness Program is that you can adjusted, based on your fitness level, just starting a fitness routine, or rehabbing. A person can vary the weight, range of motion, and sets and reps and still follow the CASPER Fitness Program..
The other benefit of a routine fitness program, 4 or 5 times per week, is the anti-aging component that a fitness program has. I’ve been exercising since I was 12 years old, and I’m now 62 years old and still walk the golf course. This is important also, as what benefits the heart and body benefits the mind also. The key to being active as we age is to be active. Like Sir Isaac Newton’s first law of motion is called inertia states- A body in motion tends to stay in motion.
The MBP Component in the CASPER Fitness Program
The two elements to make 12-elements are Pilates/Yoga warmups and finishing bicycle exercise for 5-miles.
I took simple Pilates and turbocharged them with a Medicine Ball by doing the following:
- The Woodchopper
- Stocking the Shelves
- Russian Twist
- MB Leg Lifts
Believe me, the Stocking the Shelves, in the featured photograph, with a 20-pound Medicine Ball and doing 3 sets with 10 reps each side is all you want out of just one regimen.
Pilates are great, not only to gain flexibility, but, more importantly, to improve balance that is a key element in a golfer’s golf swing mechanics.
There is one Yoga component that I include during my warm-up period and that is Warrior Pose III. This is great to develop balance. You might have to start off by stabilizing yourself, like steadying yourself with an exercise bike handle or door knob at first.
I have included my Pilates Medicine Ball CASPER Fitness Program in my YouTube Video, above. I also include how I lost 52 pounds and over 8.5-inches in 9-months in my waistline by using the KOSHER 925-MET Diet, which is an easy program to use to lose.
How to Develop a Better Golf Game with the Q-GAP TECH
Just after you use a light Medicine Ball (3-to-5 lbs.), 1 set of 10 reps performing Stocking the Shelves, execute the Bunt-Type Golf Swing Drill. This will simulate conditions that you will face on the golf course and allow you to train your subconscious mind, where 90 percent of the golfer’s ability is located.
More times than not, when we practice our golf swing, we are training exclusively our conscious mind and not training where 90 percent of our golf game is, the subconscious mind. If you ever wonder why you can’t take your golf game from practice to performance on the golf course, this is the reason. For more information please read my article on The Q-GAP Course Proof Golf Swing Coaching TECH, below:
The Exercise Equipment that I use in my CASPER Gym:
- 80 lb punching bag
- 14 oz. boxing gloves
- Dumbbells (35, 25, 15, 10, and 8 lb)
- Medicine Balls (20, 10, 8 lb)
- Kickball (stretching and back roller)
- A backboard (bench presses & Leg lifts)
- Stool
- Yoga mat
- AB Roller
- Schwinn station Programmable bike & Mountain bike (Not Shown)
- Two hand bars (overhead & Toe) for pull ups and anchor point
- Elastic Exercise tubes (100, 50, 35, 15 lb resistance)
- Built-in Bench
NOTE: The Schwinn Programmable bicycle has over 20 terrains to chose from from moderate to Rookie Mountain challenges. I usually exercise on what I call my Ozark Challenge for 20-minutes. My complete exercise routine is 1 hour and 30-minutes that I do 4 times per week.
Now if you are setting up a HOME GYM to reduce the fatigue factor use old warehouse brick wallpaper and exercise with your favorite play list of songs like Spotify. I call it my sound of music workout. You can even use songs as your duration for each element instead of watching a clock. This is less stressful on the mind.
Now if your song list includes a song by Grant Funk Railroad, I’M YOUR CAPTAIN, which is 10.01 minutes in length, most songs are between 3.5 to 4.5 minutes in length. I prefer not to watch a clock to mind numbing.