Transcripts - Episode 6: The 60-Day Golf Fitness Base Plan

Intro:

The Birdie Board podcast is brought to you by the Birdie Board app — the easiest way to track matches, scores, and handicaps with friends.

Now, here’s your host, Corey, with another episode of the Birdie Board podcast.

Corey:

Welcome to Episode Six of the Birdie Board podcast. On this episode, we’re going to talk about the 60-Day Golf Fitness Base Plan that I’ve put together.

So last week, we were talking about what we can start doing in the off-season for golf. I think for most of the country, if you’re in the United States or even around the world, a lot of us are getting near the end of our golf season. We’re starting to figure out what we’re going to do in the off-season.

For many of us, that might just mean taking a break from things. But I think all of us are looking to improve our game, and to some extent, that does mean we need to continue our training throughout the winter. So I’m going to talk about a 60-day golf fitness base plan that I put together later on in this episode.

But before I do, I just want to talk about how the podcast has been going. This week, we hit 50 downloads for the podcast, so we’re averaging 10 downloads an episode — which is awesome.

A big goal I had for this podcast is I just always wanted to be as authentic as possible. You guys are going to hear me slip up at times. It’s going to have weird pauses at times as I gather my thoughts. But I would rather have that than some polished podcast with perfect editing.

I want it to always be authentic. One of the things I do to try to keep it authentic is I always do these podcasts in one take. In my mind, it’s going to be what it’s going to be. I put together somewhat of a plan of what I want to talk about, and I just want it to be authentic.

I take a lot of inspiration from the Brant and Sherri Oddcast, which has the level of authenticity that I want in a podcast. I would definitely encourage you guys to listen to it. It’s not a sports podcast, but it’s one of my favorites. So I take a lot of inspiration from that — just the style of podcast, making sure that I stay authentic with it.

I did start this podcast because I want to grow more than just the Birdie Board app. I want to really create a Birdie Board community — a place for golfers. A place that we can all relate to.

I think a lot of channels are coming from the perspective of someone who is a two-handicap and has been playing since they were four years old or something like that. I’m just not one of those people. I just played growing up casually with my dad and my pop-pop. I really didn’t start getting serious about golf until I got into college, and I started playing with my roommates more.

I think I’ve improved a lot over the last few years, but I’m on this journey just like anyone else is. That’s where I kind of go with my own journey — how can I continue my improvement throughout the winter?

I live in the Northeast, so it’s October right now. The golf season is quickly coming to an end. It’s getting harder to golf now. The mornings are super cold, the leaves are everywhere. It’s beautiful to golf this time of year in the fall, but it’s tricky.

So with that, I am starting my workout plan. I talked about this last week, and just as I said last week, I’m going to commit to something — and that’s exactly what I did.

I kind of started by doing a workout class with my wife, and it absolutely destroyed me. I couldn’t move at all. So that was Saturday, and yesterday, Sunday, I was so sore.

And it probably makes sense. I barely worked out since my daughter was born almost a year ago. So that was kind of an eye-opener in a way — that I really need to commit to this. I can’t just say it like I did in the podcast.

So I did. One of the things about my background is I have a strong understanding of how to put together workout plans. Like I talked about last week, I learned a lot of my stuff through my dad, who learned it from Bill Gillespie.

So, taking my knowledge of how to build a workout plan, I kind of thought — okay, what sort of workout plan can I put together for golf?

There are a few things that I wanted, and I’m hoping it will be valuable to you too. I wanted a workout plan that wasn’t super long — 30 minutes to 45 minutes — because, as we talked about, consistency is key with working out.

And for me personally, I’m not going to be able to commit to an hour-long workout every single day. As much as I would like to, I don’t have the time to do that. And even if I found the time, I probably would only be able to keep up with it for a few weeks until something else stole my time.

So I found a sweet spot for me with consistency somewhere between 30 and 45 minutes — all included. That includes stretching, cooldown, running — whatever happens, I try to keep it within 45 minutes.

That was kind of the motivation for the structure of the plan. Then I started thinking about, okay, what does this plan need to do?

We know that professional golfers recently have put more emphasis on mobility. So that was a clear answer to me — I needed a workout that had good mobility in it.

Another key emphasis we see, especially if you study Tiger Woods’ training, is endurance. He used to go on one- to two-hour runs every single morning and then train for hours after that.

So I’m thinking, okay, in my own workout plan, I’m not going to be able to run for one or two hours every morning. But that doesn’t mean I can’t run most days.

So this plan I came up with has mobility and running in it. I put this plan together, and a timeline that I found that works pretty well is 60 days — roughly a two-month workout. It gets you working out every single day for at least 20 to 30 minutes or so.

I designed this plan to be able to be done by anyone. As I mentioned, I haven’t been working out much at all over the last year, so I needed a plan that I could start from ground zero.

This plan has mobility that starts for beginners. I actually found it from another YouTuber that does mobility exercise plans — he has a nice 30-day plan. I’m using that and doing it twice in this 60-day plan.

Then I put together a 5K plan that has worked for me in the past. It assumes that you can at least run a mile. It doesn’t matter the pace, but you should be able to at least run a mile at some pace.

It works you up to a 5K over the 60 days. Now, if that’s a little aggressive for you — not everyone can run a mile — you can scale it down. Maybe instead of running, you do half a run, half a walk.

I think you can still go through this plan even with that.

I’ve talked about this plan a ton so far, so I want to say — I’m going to put the actual Google Sheet in the show notes so that you guys can follow along yourselves and do this workout plan with me.

It’s always going to be available. I’m going to keep it as a public link, so whether you listen today (October 27th) or years down the road, you’ll still be able to do it.

It’s a nice — I call it a base plan. I really thought a lot about what I wanted to call this and settled on “base plan” because I want to emphasize that this is just a 60-day fitness plan to give you a good base for your golfing.

It comes at a good time of the year because winter is just starting. If you want to work out through all winter so that you can hit the ground running next golf season — you need to start now.

But you can’t just jump into it like some people can. If you’ve been working out, sure, you can jump into a stronger plan. But I think a lot of golfers have just been golfing — especially at the end of summer, trying to get their final rounds in, maybe playing every weekend.

They might not have been working out as much, so what this plan does is establish a nice base.

One of the things I’ve done with this workout is emphasize why mobility matters. It’s really about control during your golf swings — your hip movement, rotation, and reducing fatigue. You’ll feel looser, and that’s where mobility comes in.

I read an important distinction too — flexibility vs. mobility. Flexibility is how long your muscles can expand, while mobility is control during that expansion.

That’s what we’re looking for in a golf swing: good mobility where we’re stressing the muscles and being able to get a nice, fluid swing.

Why does endurance matter for golfers? It’s not about getting ripped or seeing how much we can lift. It’s to stay fresh and mentally sharp on hole 18.

Golf is long — three hours if you’re fast, but slow days can be four or five hours. It’s a mental challenge, and to overcome it, you need to remove roadblocks like fatigue.

You do that by consistently working out through the winter.

I liked structuring this in two 30-day cycles with mobility because I found a really good 30-day mobility plan that I’ve been going through and really like.

So you do that twice for 60 days, pair it with a 5K endurance workout on lighter days, and you have a great opening workout for the winter season.

I started this today. I’ve gone through similar plans before, but I started today and really liked it. It wasn’t totally easy, but it wasn’t overly taxing either — a great start to the golf season.

Like I said, I’ll put the link in the show notes so you can download the same sheet I’m using and follow along with the 60-day plan.

I don’t really want to call it a “challenge” — I don’t have enough consistent listeners yet — but if you want to call it the 60-Day Golf Fitness Base Plan Challenge, go for it.

All the notes and directions are in the Google Sheet.

A couple reminders:
You do one workout a day, about a half-hour. It’s really emphasizing consistency. It’s primarily mobility-focused but includes endurance through the 5K training. It’s beginner-friendly and requires little equipment — basically just a yoga mat, maybe yoga blocks, and running shoes.

It’s also fairly low-impact — not a ton of jumping. After 60 days, you’ll likely feel amazing: looser, more in control, and with a solid endurance base.

My plan is to follow up afterward with the next phase. For now, commit to this 60-day plan to build your base.

Most mobility days include a warm-up, but if you combine mobility with a run, make sure you do extra stretching — hamstrings, hips, etc. And it’s beneficial to stretch after each session.

Protein intake is huge too — look up how much you need for your body type and goals to get the most out of the plan.

Quick disclaimer: this workout is for general fitness and educational purposes only. Always consult your physician or qualified professional before starting any new exercise or fitness program.

That’s the plan. I hope to hear from some of you who are doing it — I’m committing to it, and I’ll give updates on future episodes.

Birdie Board Updates:

The app has 50 downloads — a great first milestone. The podcast also hit 50 downloads. The biggest surprise, though, is the short videos — over 30,000 views across all platforms, with 25,000+ on YouTube alone!

People are really receiving this content well, and it motivates me to keep going. I think it’s a sign of momentum — Birdie Board is taking off.

Thanks to everyone who’s listened, shared, or supported. Probably most listeners are friends and family, so thank you all for backing me as I build Birdie Board.

Closing:

Exciting announcement — next week, our first guest! PGA Professional Jeff Jones, a teaching pro for over 40 years. We’ll talk about his background, his approach, and pick his brain on all things golf coaching.

Make sure to subscribe so you don’t miss it — I’ll post that episode next Monday.

Thanks for listening — and until next time, keep on keeping on.