I was losing distance and getting up in age (60 recently) so I joined a local gym for 3 months. I wanted to simulate my swing with a resistance device as closely as possible. I started using a machine there with weights that slide up and down on two steel bars, with ropes that lead through two or three pulleys to a hand grip. There was an adjustment so that the dispensing point of the rope could be placed anywhere from overhead to near the floor, so I could put it high and stand like I'm swinging and pull down with the hands at about 9 O'clock, left arm horizontal (I'm right handed). I stand like I'm hitting a short iron with the rope coming down at the angle the shaft would be. Then I move my hands up and down about a foot or so. I started with about 15 kg (33 Lbs.) and quickly worked up to 20 kg, which was the maximum on the machine, but not enough weight. So I had to start concentrating on each arm separately, although I still held the grip with both hands, in swing position. I built a golf grip I could attach to the machine instead of the ones available at the gym. This put my hands in a more realistic position. In a second exercise position, I move the rope dispensing point to waist level to put myself in the impact zone, with the rope coming to my hands horizontally. This position stresses some additional muscles and for me is a weaker position with less weight. These two positions seem to stress all the muscles used in the downswing, and in the proportions used in the swing.

I knew I was getting stronger but I didn't hit any balls until later, as it was too cold outside. And my swingmate was broken so I couldn't test clubhead speed. But I kept working at the gym. I also decided to build a resistance device for home use so I could add more weight and have more convenience. I attached a pulley to a ceiling beam and ran a rope over it. At first I used water filled containers for weights but now I use real barbell weights. I'm up to 31 kilos in the 9 o'clock position, using both arms to maximum force. I try to do about 5 or 6 reps to exhaustion when I'm serious (except for warm up), and go slow in the negative direction (weights going down). The other position, in the impact zone, was a little more difficult to create at home, but I managed it. I'm up to 20 kilos on this exercise, and notice the muscles around my middle getting heavy stress.

I was anxious to find out what this difference in strength would do for my distance. It's still no good to play here, so I went to a pro I know and used his Swingmate. My head speed, last fall before working out, swinging my *** off, was maxed at 98mph with a 2 inch extended driver. Now it is 104 mph with the same driver and maxed out swing that would be difficult to control on the course, but it gives the proper comparisons. So the increase is 6 mph in less than 3 months. That's about 6%. It takes me back to my speed of 10 or 15 years ago. I know my strength has gone up more than 6% though. That's the way it works. As you get stronger, your swing acceleration is higher but the duration of the downswing is shorter, allowing less time to utilize the increased acceleration. This means strength must increase more than distance. I asked an engineer what the relationship might be, and he said that strength is probably proportional to clubhead speed squared, so I think I would have to double my strength to get a 40% increase in head speed. That means Tiger Woods is about twice as strong as me. Also there is the relation between head speed and flight distance. Various sources suggest it is one to one, but I doubt it. It seems to me that head speed has to go up faster than distance, due to wind friction, but I don't know.

I'll keep working out and see what happens. It's good exercise and I can do other exercises on this homemade unit too. Can't wait to play from the summer tees when they move back. I was worried that my age would mean shorter and shorter hits but it looks like that isn't true, at least for now.