The 18STRONG Podcast: Golf | Golf Fitness | Mental Game | Nutrition

Dr. Bhrett McCabe is the first mental game sports psychologist to join us on The 18STRONG Podcast. His experiences as a champion collegiate athlete give him a very unique look at the game of golf and the importance of creating the proper mental outlook when stepping on the course. Bhrett’s maintains a very humble approach when working with his athletes, who have achieved the highest of awards in their respective sports. You Can Subscribe to the 18STRONG Podcast on iTunes by clicking the button below: Bhrett’s Background * Performance and Sports Psychologist * Works with athletes of all types, including professional golfers * Pitched for LSU in the 1990’s * 2 NCAA National Championships * Was on 3 Collegiate World Series Teams * Bhrett entered the Sports Psychology world after overcoming an injury back in his pitching days * Worked with a coach on visualizing and relaxing, which changed his mental approach and allowed him to have a great end to his career. * He is no the sports psychologist at Alabama * Began playing golf at a young age and played a lot during his collegiate baseball years. Highlights * The 3 positions in sports that are most similar mentally are the golfer, baseball pitcher, and field goal kicker. * You determine your own destiny in these positions * It’s about knowing your feelings, creating a strategy, executing it, and then managing your results. What is it that you do as a Sports Psych? * Bhrett clarifies that not all “mental coaches/sports psychologists” are actually certified psychologists recognized by their state boards. * A true psychologist is someone that is certified, reports to an ethics board, and has demonstrated competency in a therapeutic area * Bhrett explains to his players that he is there to help remove the distractions and internal dialogue that is hampering them, as well as help to prepare and identify ways to perform. * Each athlete is an individual that deserves a unique plan. Tips for the NON-professional golfer * Listen to your internal dialogue “I need to . . .”  vs  “I want to  . . .” * Understand that golf is  game of mistakes.  You are gonna make them.  Don’t set your expectations too high. * Bhrett explains the concept of “Playing the Bell Curve” * Relief is a bad emotion to have because it means you are avoiding something that you fear. Which means your fear is guiding your decision making as you play. * Try hitting good shots instead of avoiding the bad shots. * Expectations only add pressure.  You have to trust that you have trained and prepared your best, then you have to be willing to except what happens from there. The Fish bowl Mentality * The human mind is like a gold fish. * It will only grow to the boundaries that it has placed upon itself. * If you believe you are not going to be anything or achieve anything, then you won’t. What does Dr. McCabe struggle with in his fitness? * Investing the time in himself to do it. * He does not enjoy the process of getting in shape, which leads to him avoiding it. * He’s not a big fan of pushing himself to the limits mentally when it comes to fitness. Should athletes be pushed to their limits? * Yes, but under the observation of a trained professional. * You can only know how far you can push yourself if you have tested your limits. Who would you say is an athlete that exhibits the “18STRONG” model? * Tiger, back in his prime * Steve Stricker

By his laid back style and humble personality, you wouldn’t guess that this guy works with one of the greatest and most talked about players on the tour right now, Jordan Spieth. But Damon Goddard is one of the most respected fitness practitioners in the game. His work with golfers of all ages is recognized by the best coaches and players around. In this episode, Damon explains some of the most important steps you should take when getting into a fitness program for golf and gives us a few stories of experiences he’s had with Jordan and what a remarkably focused young man he is. You Can Subscribe to the 18STRONG Podcast on iTunes by clicking the button below: Damon’s Background * Soccer player at Leigh University * TPI Level 3 * Advisory board member for Southern Methodist University * Works with PGA, LPGA, junior golfers, collegiate golfers, recreational golfers, etc. * Post rehab and performance expert * AMPD Golf Fitness (Assess, Move, Perform) * Sports Medicine, Sports Performance, Chiropractic (Treat and Train model) * Blew out his knee at age 16 (ACL, MCL, meniscus tear) * Was introduced to therapy and rehab, which led to his current career choice. * Decided to get into the strengthening profession rather than physical therapy * Saw a need to bridge the gap between being released from therapy after an injury to the point where an athlete can compete at the highest level * Started his 1st personal training company at age 23 * Started working with more athletes and eventually more golfers started showing up * Saw a need for conditioning and injury prevention in golf   Highlights * Started working with Cameron McCormick (swing coach) 4 years ago. * Cameron suggested to Damon that he see this new kid named Jordan Spieth who was going to be the next Tiger! * Initially, Jordan was a tall skinny kid, so they decided they needed to get some weight on him in order to handle the speed and movements that he had in his swing. * They worked slowly, with the end result in mind to develop him properly and get him prepared for the rigors of the tour, travel, and physical stresses on the body. * His 1st year on tour he went injury free. * Story about Jordan Spieth‘s ability to adapt on the course and overcome adversity. * Jordan has a unique ability to be confident in any situation on the course. * Damon caddied for Jordan at the Shell Houston when his regular Caddy was sick (bogey-free round). * Jordan’s physical testing levels were as high as they had ever sen just before he went to The Master’s (which he came in 2nd place!) The Performance Paradigm * Look at Mobility and Stability first * Then look at increasing strength and Power * Strength gains occur quicker when the focus is placed first on movement and stability, then strength and power. * There needs to be some patience at the beginning. Last Piece of Advice * Assess * Get a Blueprint of where you are going * Find out what you need and have someone help you develop a plan * You need to have feedback to know how you are doing and if you’re going in the right direction Where can you find Damon? * Unleashyourswing.com * ampdgolffitness.com * @ampdgolffitness *

Dr. Mark Smith is one of the most educated and knowledgeable fitness professionals I have had the opportunity to meet and pick his brain. As you’ll hear in this episode, he has been a part of some very interesting and popular research topics, providing first hand evidence and information that will have a huge impact on how you train. Trust me, you may want to take some notes in this episode! You Can Subscribe to the 18STRONG Podcast on iTunes by clicking the button below: Mark’s Background * Attended Loughborough University of Technology in England * Masters in Exercises and Sports Science at Colorado State University * Doctorate in Physiology * Expert on High Intensity Interval Training * Works out of Mission Hills Country Club in Rancho Mirage, CA * Advisory Board member and Instructor for the Titleist Performance Institute * Tennis and Rugby player growing up * His Doctoral focus was on heart disease and arteriosclerosis * Was involved in the research at beginning of the Paleo Diet movement with Dr. Loren Cordain * Began working on High Intensity Interval Training research * Started working with Greg Rose and Dave Phillips, joined the board for TPI (Titleist Performance Institute) Highlights * Mark works with many individuals that are not professional golfers * Golfers are starting to train more like athletes, which has had a big impact on their distance What are some of the big nutrition mistakes that golfers are making? * Not realizing that nutrition is important in their ability to play longer and with less injury * Not switching to more of a Paleo style diet * Not paying attention to blood sugar levels when competing * Need a long term plan (lifestyle habits) vs just focusing on day to day nutrition or game day nutrition * Not following the 80/20 rule * Get off the GMO’s What is Paleo? * Refers to what humans ate in “pre-agricultural times” * Lean protein * lots of veggies (potatoes and legumes are not veggies) * Beans/legumes are out (acidic, possible inflammatory response) * Grains are out * Dairy is out * Avoiding limiting grains, legumes, dairy, and processed food * Can eat lean protein, veggies, fruits, nuts * Dr. Mark’s website: docsmith.org * Dr. Cordain’s website: thepaleodiet.com High Intensity Interval Training * Dr. Mark’s research paper on Interval Training: Sprint Interval Training * HIIT (High Intensity Interval Training): training at a high level of intensity for a short duration with short rest periods or less intense periods in between (with shorter duration rests, your body is not able to recover enough to get back to maximal effort) * SHIIT (Supermaximal/Sprint Interval Training): the sprints are at maximal intensity followed by up to 4 min recovery period. With the longer rest period, the body is able to recover better and is able to get to super max levels for the next sprints * Golf is more like hammer throwing than a marathon runner * Wants his clients doing more maximal effort sprints than endurance exercise * Need at least a 4min recovery period (with a 1 minute sprint) to be able to get your intensity level up again for the next sprint * Good for all populations to build strength and conditioning (Mark uses his 84y.o.

David is one of the most experienced trainers in the field of golf that you will come across. Not only is he one of the most genuine guys I’ve had the pleasure of chatting with, but he continues to work with some of the best in the game, winning championships left and right. In this episode, we talk about some of David’s philosophies on golf fitness and how the average golfer’s workout compare’s to what he has his pro players doing in the gym. You Can Subscribe to the 18STRONG Podcast on iTunes by clicking the button below: David’s Background * Appearances on the Golf channel, Morning Drive, Golf Central, Golf Academy * Published in Golf Digest, Golf Magazine, Golf Weekly * Director of Fitness and performance at PGA of America * Designed the fitness facility at the PGA Center for Golf Learning and Performance * Currently the director and owner of the Florida Institute of Performance at PGA National Resort * Current clients include: Stacy Lewis, Scott Langley, Brooks Koepka, Michelle Wei, Peter Uhlien, Paula Creamer, Web.com players, etc * Worked with the Cleveland Cavaliers, Cleveland Browns, the NFL Combine, MLB players, etc. Highlights and Topics: * Hughes Norton (golf agent) represented Greg Norman introduced David to the local teaching pros * Started seeing Peter Uhlien at age 13 * Golf is where baseball was 10 yrs ago. In regards to strength training. * People are now starting to see how the body can improve the game, not just the equipment * David is not a big fan of so many people being certified as “golf fitness experts,” especially since a lot of the players out there are on their own to find someone to help them.  Believes that it makes it can make it more difficult for the golfer to find someone that is really qualified. * You should find a trainer that knows what your specific needs are, so they aren’t just “training you like a football player” * Evaluation and plan is the most important factor when looking at a workout program * Best way to increase your speed of swinging a club is to swing a club * People don’t work enough on the abs, glutes, scapular stability * If these aren’t working, your back etc takes the brunt * THE BIGGEST MISTAKE PEOPLE MAKE is not having a plan What’s the Difference between the training program of your average golfer and the pro golfers you work with? * The Volume and the Amount lifted.  The pro’s simply have more time to dedicate to their program. * Much of the program, both pro’s and not are focused on Corrective exercises * Amateurs don’t work on speed enough compared to slow controlled movements * Most amateurs don’t understand that you can get some of your work done with little things on the course (small little stretches and exercises) What does you players’ average workout week look like during the season? * 1st 2 days they come back from a tourney is lighter then heavier the next several days * Does  lot of single leg motions. Generally more pull exercises than push on legs * Travel weeks are downloading weeks * Less work when they are on the road. More band work Tournament week workouts: * MTW are heavier days * Start with correctives * 7 exercises: abdominals and low back * 5 main lift exercises (deadlifts, lateral bounds, leg curls, rows, pulldowns, followed up by corrective motions) * Full body everyday * Wed all SPEED motions with correctives * TH F speed motions and some HS/pulling motions * Sat/Sun some sort of activation and movement exercises

Jason is one of the first guys that really made an impact on me as a golf fitness professional. From my first experience of his presentation style and  personality at the TPI Leel 2 Fitness Professional course when I met him, I have been a huge fan. Not only is Jay extremely entertaining, but he constantly has his finger on the pulse of the newest and most effective strength and conditioning research for the golfer. You Can Subscribe to the 18STRONG Podcast on iTunes by clicking the button below: Jason’s Background * Top golf strength and conditioning specialist. * Owns/operates Tour Performance Lab and Kinetica Golf Performance * Based in Vancouver BC * Specializes in rotary athletes, biomechanics, physical assessments, and functional strength training * Consultant for top players on the PGA, LPGA, Web.com, European Tour and professional snowboarders * Head Strength and Conditioning Coach for Canadian National Team * Head of the Titleist Performance Institute (TPI) Fitness Advisory Board * Host of the Coach Glass Podcast Topics discussed/Highlights * Loves to help people accomplish their dreams and be all they can be. * Father, husband * Played power sports growing up: hockey, lacrosse, soccer, football * Started out working in the tennis world when training, then branched to golf * TPI level 1 changed his life in regards to screening and learning more about golf performance * Setting an intention and going after it is how Jason got to where he is with TPI * Stand up Comedy * “Fit doesn’t equal performance” * Each golfer has different needs (story of the guy with horse power that needed meat on his bones vs the tempo guy that needed injury prevention) * Figure out their needs and decide what course of action to take? * Don’t screw yourself by letting the things you can control get out of hand * Biggest mistakes: Golfer’s Biggest Mistakes When it Comes to Fintess * not warming up effectively (takes 4 holes to get warmed up) * Not staying hydrated and fueled (drinking on the course, toxic foods What Does Jason Struggle with in His Own Fitness Program * Low back pain: Definitely notices it if he hasn’t been training and doing his corrective exercises. * Beer: don’t feel guilty though What is Jason’s Golf game like these days? * Chipping and pitching are terrible. * Irons are pretty good * Good putting What does your schedule look like with the tour players? * Jay meets with them every 6-8 weeks.  He is more of a consultant, not necessary for him to travel with the guys often * The soft tissue guys are more important on the road as they can work on specific issues and get the guys feeling better and moving right. What do the workouts look like the week of a tournament? * Tuesday: Arrive on site, full body functional workout * Wednesday: Practice day/pro am day, metabolic workout, very intense 30-45 min * Thursday:  1st round early morning work with physio/mobility soft tissue, dynamic warmup, maybe a 20 min feel good workout after the round (kinoga, kinetic yoga) * Friday: Same as Thursday (same for Sat and Sunday if they make cut) * Missed cut, punish days, full workout * Monday off Jay’s Advice * Your trainer shouldn’t hold your hand * Don’t become reliant on your fitness coach (you’re giving up your will power) * Becoming a speaker and presenter has allowed him to impact thousands more people than if he was just working as a trainer * To get more power and distance,

This is the very first episode of The 18STRONG Podcast! In this episode, I simply wanted to give you an idea of why this site and podcast were created as well as introduce myself.  It’s my goal to create a site and podcast that not only give you information for your golf fitness program, and how you can improve your game through fitness and mental focus, but I also want to give you the opportunity to meet some of the greatest professionals and coaches working in the game. Hopefully you and I can both learn a lot along the way! You Can Subscribe to the 18STRONG Podcast on iTunes by clicking the button below: