PODCAST EPISODES

18SP 024: Max Prokopy | Fixing the Hardware and Software of Your Swing

What does it take to make your workouts and golf game 18STRONG? Join us as Max Prokopy of the University of Virginia SPEED Clinic shares his expertise in the world of biomechanics and gives us in inside look at 3D analysis of the golf swing. Max does not just analyze the swing to measure data points on a graph.  He then takes that information to devise ways to improve the sequencing and forces that a golfer creates to make the body more efficient and less restricted.  The result? A golf swing that is less restricted by compensations and a sequence of motion that is much more instinctive than forced by conscious thought. Max’s Background Has always been passionate about athletics and science B.S in Biochemistry from Florida State Masters in Exercise Physiology from UVA Currently working on his PhD in Nutrition Former director of Strength and Conditioning at Amherst College and Clarkson University Worked with the Anaheim Ducks and LA Kings as a guest Strength and Conditioning coach Topics Discussed in Today’s Episode What does the term “Biomechanics” actually mean and how does it relate  to you the golfer The athletic sequence is important, but Max explains why we also need to know what the golfer is thinking about during his swing/round to make real changes What does it look like when a golfer comes in for 3D analysis? There are 2 main things that a golfer needs to concentrate on: Efficiently delivering momentum through the golf ball to the target Concentrating on the right things in the round Fixing your hardware and software so your brain can act instinctively Why all professionals have a team of professionals that they work with and why this is imperative The importance of the thoracic spine and how a restrictive thoracic region can cause injuries all over the place. The thoracic spines’ role in visual targeting. Max eloquently explains the difference between kinematics and kinetics using beer and bowling balls! Max gives some resources where you can go to find some exercises and drills for cleaning up some of your limitations. 3 things all good golf swings have: separating the hips and torso in

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18SP 023: T.E. Frances | The Science of Designing Your Own Workout Program

What does it take to make your workouts and golf game 18STRONG? Join us as T.E Frances shares his expertise in the world of Strength and Conditioning and gives us in inside look at designing a great workout program. T.E. Frances (while that is not really his name) is a real life “scientist” in the world of strength training.  He has worked with athletes of the highest caliber in just about every sport, including many high profile players that you would know if we were to share their names. In this episode, T.E. is going to give you a “masters class” on the basics of designing a workout program and why it is so important to know what it is you are training for before just jumping in. *To understand the “Heisenberg” reference, you’ll just have to listen to the episode below!  Highlights from this Episode: (note: some of the details that we promise in the episode are being compiled, we’ll post those up as soon as we get them) There is no such thing as a “better golf workout” You HAVE to know your goal before designing a program or you WILL be disappointed with your results Your current and previous training level are a strong factor in what is a realistic expectation in your workout. Training protocols are different depending on the goal: Fat loss Bulk (hypertrophy) Strength Power Speed Program Design 101 T.E. goes into very detailed, yet simple to understand explanations of what you need for your different goals. (More details to come . . .) Recommended Books Get Buffed! Ian King’s Guide to Getting Bigger, Stronger, and Leaner– by Ian King Poliquin Principles – by Charles Poliquin Last Piece of Advice None! Where to Find T.E. Unknown If you have questions for T.E., post them in the comments below, or send a tweet to @18STRONG_ with the hashtag #TEFrances (or just click on the hashtag to tweet!)

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18SP 022: Chris Lutes | Junior Golf Superhero

Chris Lutes has been described by his golf performance peers as a “Junior Golf Superhero.”  In this episode, he shares some of his secret powers regarding training kids to love, play, and enjoy the game of golf. Chris’ philosophy is to teach them to move and have fun first, and let them build their own love for the game as they discover their natural athletic abilities. Chris Lutes’ Background Grew up playing golf in British Columbia Father was a golfer, started tagging along Golf was a puzzle to him Gave his first lesson at the age of 15 Competed on the junior circuit Decided that teaching was the path he wanted to pursue Worked at a small seasonal club for a period of time, then moved to Vancouver Met Matt Palsenburg, director of the Tour Performance Lab Began working with Jason Glass and Matt at the Tour Performance Lab in 2012 Created the LABsters program working with kids from age 4-14 Highlights from this episode: Chris describes the structure of their LABsters program and how they break it down for the different age groups How to explain to the parents that youth “golf” training doesn’t necessarily have to be all golf activities As the kids get a little older, its appropriate to start bringing in lessons to teach the rules of the game and start removing some of the non-golf related objects Chris gives some great ideas for games you can play with your kids, or have them play while riding along with you during your round When do we start to specialize with our kids and what’s the right way to do it? Chris stresses the importance of utilizing multiple sports in training the young athlete as well as giving them ample time off from a sport What’s the right amount to push our children when they DO know that they want golf to become their main focus College Scholarships: The most important piece is that there is a discussion with the player and all others involved in the process to figure out the direction and actions that needs to be taken It’s extremely important as a parent to make

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18SP 021: Shawn Stevenson | Sleep is the Secret Sauce

Shawn Stevenson is a fitness & nutrition expert, a best selling author, host of a #1 rated Health and Fitness podcast (The Model Health Show), and a world renowned speaker. He literally “wrote the book on sleep!” And in this episode, Shawn takes us on a deep dive into the topic of sleep and how it just may be the secret that you need to take your life and your game to the highest level. a Rafflecopter giveaway Shawn’s Background Diagnosed with degenerative disc disease at age 20, told he had the spine of an 80 y.o. Was an athlete, but was sidelined with this pain Started studying physiology/anatomy and nutrition Started living a healthier lifestyle regarding exercise and eating Lost 30lbs in 6 weeks and his pain was eliminated Shawn wrote the book “Sleep Smarter” in 2014, which has been a best selling book since it’s release Highlights from this episode: The “Nacebo Effect”: When you believe something negative is going to happen, it is more likely to come true (the opposite of the Placebo Effect) Your body requires the raw materials to heal itself Shawn has discovered 2 main causes of weight gain with his clients Stress Lack of sleep, or better yet, lack of quality of sleep Shawn saw the correlation between how he was sleeping and how he was healing Your body is healing itself when sleeping It’s breaking itself down when you are working out and going about your daily lives Why does a golfer care about Sleep Quality? Brain health and memory (muscle memory) Stages of Sleep Stages 1 and 2 are REM Sleep Stages 3 and 4 are non REM Any technique or short term memory is converted into long term during REM sleep (stages 1 & 2) Stages 3 & 4 are the anabolic state when the body produces HGH, which is the youth hormone 3 & 4 is where the major recovery and rebuilding occur! Strategies for better sleep 1. Do some form of exercise in the morning when waking increases the amount of time in Stages 3 and 4 sleep This also helps to set their cortisol and melatonin rhythms

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18SP 020: Golf Fitness Misconceptions and Takeaway Lessons from 2014

Today’s episode (the 20th episode!) of the 18STRONG Podcast is a little different than the past 19.  In this one it JUST ME! It’s been an incredible journey so far, and I am truly honored to have had such great guests on up to this point. In the past 19 interviews and simply working in the fitness/medical world over the last 12+ years, I have come to the conclusion that there are many misconceptions floating around golf fitness that the general public is not aware of. Or maybe they just don’t care to take the time to learn about these topics in regards to improving their health, performance, and lifestyles. So I decided that as a way to recap all that we’ve had in 2014 and to kick off 2015, this episode would be dedicated to some of the biggest misconceptions and lessons that I have learned over the years and through my most recent interviews. The Misconceptions and Takeaway Lessons In this episode I cover these 5 main topics: Flexibility Fat Loss tactics Getting in “golf shape” The Mental Game Recovery All of these are topics that are, or need to be, discussed with every golfer’s fitness plan.  In my experience, however, I’ve seen many mistakes being made when individuals attempt engaging in these areas. Thanks to some of the clarity that our previous guests have brought to the show, I wanted to try to clear some of these things up.  So to get all of the details from this episode, be sure to listen by either clicking on the play button in the audio player above, or by downloading episode #020 in iTunes. Here is a bit of a detailed outline and some appropriate links from the show: Flexibility Mobility vs Stability Dynamic stretching vs Static Stretching When should you stretch and How? Corrective exercises: Each stretch should have a purpose.  Don’t just stretch to be stretching. Ankle mobility test (dorsiflexion)- In a half kneeling position, place your foot 5 inches away from the wall (toes facing wall) and try to press your knee forward to reach the wall without lifting your heel from the ground. Movement First:

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18SP 019: Adam Stevenson |Offseason Practice for the Game and the Body

Adam Stevenson is a golf pro with a vision.  “Save your golf game and save your life!”  This is the subtitle of his book, and basically the backbone of his teaching. Adam is not just working on his golfer’s swing, he has begun a quest of learning as much about the body and it’s function in order to not only make his clients play better, but to live better. Adam realizes that if the body is not in tune and working at it’s best, then the golf game has a lot of potential for improvement.  By working on both, the client wins in more ways than one. Adam Stevenson’s Background Originally from Canada, but has been living in Denmark for 18years Has been teaching golf for 10 years Recently has been focusing a lot on learning more about the body and how it’s movements and abilities relate to the golfer and their swing The off season over in Denmark is a 6 month long “season” Golf instructor with PGA of Denmark Plane Truth certified instructor Background in Stack and Tilt K-Vest #D certified instructor TPI Level 3 certified Fitness and Medical Highlights from this Episode  “Golfers are athletes” Making the golfer aware that there is more to their golfswing than ball position and club technology can be a difficult task Adam makes a point to educate the golfer not just on the swing, but what their body is capable of and not capable of regarding the motion of the swing By doing this he is able to help the golfer with the root of their issues rather than just provide band aid fixes The biggest issues Adam finds regarding the body: Poor Posture Limited upper spine mobility Limited front hip internal rotation Some limitations require physical correction with exercise, but there are ways to adjust their posture/swing to adjust them while they work on the limitation Biggest limitations that ARE NOT physical limitations:Poor grip improper ball position Adam’s Book: “The Golfer’s Handbook: Save Your Golf Game and Your Life” Adam’s mission is to give awareness to the golfers in Denmark about the importance of working on not only the swing but

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18SP 018: Brian Bradley | Breathing Life into Your Game | Egoscue

Not breathing is a problem, of course, but did you know that the WAY you breathe can basically effect every aspect of your health and performance?  Even worse, you’re probably doing it wrong. In this episode, Brian Bradley, the Vice President of Egoscue University, give us a “master class” on how most of us neglect how important our breathing and postuer are not just to our golf game, but literally in every facet of our life. In my opinion, this is a MUST listen episode of the 18STRONG Podcast.  The information in this episode could literally transform you life and your game. Enjoy. You Can Subscribe to the 18STRONG Podcast on iTunes by clicking the button below: Brian’s Background Has been with Egoscue for 24 years Met Pete Egoscue when he was working with Jack Nickalus Jack was backing the expansion of Egoscue from their California location and branching into Florida Has worked with Nicklaus, Player, Palmer, Trevino, Tony Robbins, etc Brian was a physical therapist, started working at the FLorida location then moved to California He is now the Vice President of Egoscue University. Posture Pain and Performance ins the backbone of their company Highlights from this Episode Pete Egoscue’s background: Injured in Vietnam Searched for 3 years to figure out what was causing hi pain and was told it was “in his head” He decided to learn the anatomy on his own and figure out what was causing his pain from an “outsider’s” standpoint, he was not a medical practitioner, he had a computer science degree He began seeing patterns in pain and posture, then began collaborating with other very well known individuals in the medical world to help create what Egoscue is now. You breathe over 20,000 times per day, unlike any other activity The United States is very much BEHIND other areas of the world in regards to their philosophies and execution of strength and conditioning/rehabilitation protocols and practices. 2 experts they have worked very closely with are Dr. Pavel Kolaj and Dr. Carl Levitt Their #1 goal was to change the paradigm of how the human body is looked at so dysfunctions are looked at

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18SP 017: Michael Manavian | Hormones, Bodybuilding, and Golf Instruction

Michael Manavian is not your typical Teaching Pro.  He is also a nutrition consultant and former world class bodybuilder.  He has found a way to utilize his experience in all of these arenas in one of the most state of the art golf facilities in the US. As a partner at Greenwich Diagnostics Sports Lab, Michael works with world class golfers not only on their swing, but on nutrition down to the cellular level, literally. In this episode we discuss the role of hormones on your health and golf game, as well as a few quick dietary fixes to get you on the right track.  We also go into Michael’s history as a bodybuilder and how that has helped shape the way he approaches not only the physical aspect of his golfers, but the mental side, too. You Can Subscribe to the 18STRONG Podcast on iTunes by clicking the button below:   Michael’s Background From Watertown Massachusetts Graduated from Methodist University  Started teaching golf lessons Then took a year off to play professional golf At 128lbs. he decided he needed to start working on the body and got into Body building and started working with Steve Michalik (Mr. USA/Mr. Universe) Did over 20 bodybuilding shows, then got into training and supplement development Got back into teaching golf a few years ago Met Ali Gilbert and Dr. Steven Murphy, who are now his partners in Greenwich Diagnostics Sports Lab Opened up 2 more locations at the Clay Institute and Rebar Fitness What Does Greenwich Diagnostics Sports Lab do? Hormone Testing Nutrition consultations Fitness testing and training Primarily work with Golfers Highlights from this Episode Worked with Rob Labritz in 2010 who went on to be the low pro at the PGA Championship Michael REQUIRES all client to submit a 3 day food log Most people aren’t eating enough protein (1gram per 1lb. of body weight) are eating too many carbs (1gram per .75lbs of body weight) not enough good fats (1 gram per .5lbs of body weight) Michael views weight training as mental toughness training I don’t think you can OVERTRAIN, I think you can UNDER-RECUPERATE Your training and recovery need to be

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18SP 016: Mitch Sadowsky | Developing Power and Speed in the Golf Swing

Mitch Sadowsky is an expert on explosive power and how to transfer that power to the golf swing.  From his background of both playing and coaching very high level volleyball and working with some of the best golfers on the planet, Mitch knows a thing or two about training effectively at all levels. In this episode, Mitch shares with us some of the tried and true fundamentals of his fitness programs and how you can take some of the things he is doing with his clients and implement them into your training and practice. Mitch’s Background Director of Golf Fitness at Lake Nona Country Club Lead Camp Coach for Gold Medal Squared Volleyball Played golf growing up Played Volleyball at Ball State Universtiy Played professional volleyball for several years Coached college volleyball Started working with Ian Poulter then eventually got the position at Lake Nona Started Working with Graeme McDowell in 2013 Working with Lisa “Longball” Vlooswyk (Long Drive Champion) Highlights from this Episode Mitch describes some of the differences in working with a long drive champion (Lisa “Longball”) and working with the tour players like GMac and Poulter There is a lot of team work between all of the professionals working with the tour pro; physio, fitness pro, swing coach How utilizing sprints can be very effective when working with the touring professional Mitch spent some time with the guys at The Athlete Factory in Calgary working on speed and power training for athletes (not just golfers) We discuss Olympic lifting for kids, the average golfer and the pros Basic lifts can be very effective for golfers, this doesn’t have to mean heavy weights Using these types of exercises help the body coordinate movement, power, and speed, all of which carry over to the golf swing Your muscle firing pattern need to be coordinated properly in order to maintain consistency in your ball striking Mitch gives his definition of “18STRONG” What are the best strength coaches in the world doing What’s Mitch Excited about these Days Working on some power and stability projects with experts in other sports and athletes and how they tie into golf. Last Piece of Advice

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18SP 015: Dan McLaughlin | TheDanPlan

Have you ever thought about just quitting your job and trying to be a pro golfer? Dan McLaughlin did just that at age 30. Crazy, right? Well, even more crazy is that, Dan had never even swung a club. And so began “TheDanPlan.” In this episode, Dan McLaughlin from “TheDanPlan” takes you through his journey towards 10,000 hours of deliberate practice, the theory made popular in Malcolm Gladwell’s book “Outliers.” His ultimate goal by the end of this journey is to get a start on the PGA Tour and make the cut. Dan McLaughlin’s Background  Was a commercial photographer who quit his job to test the 10,000 hours of practice theory. The Dan Plan began in 2010. Never played golf before, had never even fully swung a club! Highlights from this Episode Dan began his quest with only a putter. His “plan” was to Didn’t swing a driver until 18months into the process Played his first full round in January 2012 Dan explains his passion and reasons for taking on this challenge. Dan lays out his routines and practice schedule. Dan’s handicap index has been as low as a 2.7, currently is a 3.1 He has 5700 hours of practice completed, 4300 to go. Dan is funding this whole project on his own dime. Dan tells the story of his highest and lowest points on the course since beginning his journey. Dan’s ultimate goal is to play in a PGA Tour event and make the cut. Dan has the opportunity to head to California in March to work with Tiger’s coach from when he was a kid, Rudy Doran. Dan’s Team Worked with a swing coach, but currently not working with anyone Has a fitness professional that he works with on a regular basis, but does most workouts independently. His “most important” coaches right now are his mental game coaches, the ladies at Vision54. Dan’s Advice Be your practice self when you’re in the middle of a competition. Believe in yourself and love what you do. Where You Can Find Dan: The Dan Plan Website: thedanplan.com Facebook: www.facebook.com/TheDanPlanGolf Twitter: @thedanplan Donate to The Dan Plan: http://thedanplan.com/donations-2/ *Please remember that Dan is funding this

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