103: How to train properly for more power and endurance with Mike Subach

This week, our guest is once again, Mike Subach. Just last week I received an email from a golf coach in Ohio with a great question (you can see a portion of the email below).  He had listened to a previous episode of the podcast on training for endurance on the golf course with special guest Jeremy Crowe.

I realize this can be a very difficult topic to navigate.  So I called up one of the guys that I know is at the top of the food chain when it comes to conditioning, especially for golf, Mike Subach.  You may have heard Mike on a recent episode or seen him  in several videos for us here at 18STRONG.

In todays interview, I asked Mike how we can break some of this complex stuff down, so a 5th grader can understand it.  He was definitely up for the task.

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Below is the email I received from Chris at Ohio Dominican University . . . email mike subach


Mike Subach’s Background

  • Has managed a facility in Fairfield County since 2004
  • Conducts team training (high school level)
  • Provides nutrition seminars to athletic departments.
  • Now primarily work one on one with serious Golfers, racquet sport athletes, endurance athletes (specifically cyclists), collegiate athletes, pro horseback riders. Basically athletes in sports with unique demands.
  • Speaker for NSCA
  • Certified Exercise Physiologist
    • ACSM EP-C: Allows him to conduct/interpret VO2 testing
  • Titleist Performance Institute Certified
    • Fitness level 2 cert
    • Power coach level 2 cert
  • Certified Strength and Conditioning Specialist
  • FMS level 2
  • Olympic Lifting Coach
  • USAW
  • Certified Speed and Agility Coach
  • Certified Conditioning Coach (Bioforce CCC)
  • Certs through Postural Restoration Institute
    • Restorative breathing
    • Myokinematic chain
    • Pelvis restoration
  • Functional Range Conditioning movement specialist
  • FRCms

Highlights from this Episode

  • We discuss how the body responds to different types of stresses, both in a workout as well as with certain stresses on the golf course.
  • We do our best to break down why it’s so important for us to have a strong aerobic system/endurance level, and how that actually helps up become more effective with anaerobic activities (shorts bursts).
  • Mike breaks down what happens in the body when we only train for power and what the cost is of over training in this fashion.
  • We discuss why our CNS (Central Nervous System) is such an important factor in our training schedules and how it impacts our abilities to be effective in practice and subsequent training sessions.
  •  Mike explains the 3 effects of overtraining:
    • Alarm response
    • Resistance-Plateau
    • Fatigue
  • We look at some of the main factors that we should pay attention to when designing our own training sessions or if designing programs for your team
  • Mike gives some guidelines and definitions of what he calls “developmental days” and “recovery days.” There are certain days when working on skills is not effective, and other things like low aerobics would be more effective.
  • Lastly we touch on the topics of fascia, foam rollers, and what is the best way to really make changes in the patterns that we are trying to effect in the body.

Where to Find Mike Subach:

Facebook: Mike Subach

Instagram: @MikeSubach

YouTube: 18STRONG-TV

Other Links Mentioned

Jeremy Crowe Episode #43: Training for more endurance on the golf course

Mikes Videos:

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