On the November 10th episode of the Stick and Hack Show, Thomas Malchow became the first-ever repeat guest. Thomas is co-owner and co-founder of Trainfuly.com, the future of golf fitness. Join Mike and Adam as they learn the importance of posture in golf and how they can stay athletic enough to play golf well into their senior years, which isn’t too far off. 

Trainfuly is also a member partner, so if you’re in the Stick and Hack fam, you can get 10% off all fitness programs. Not a member? Become a member here. (Members can log in to get all their perks.)

The following excerpt has been edited for space. Check out the full interview here.

S/H: Since we talked last time, we’ve had a pandemic and people were stuck in their homes and it seems like this situation was really built for you because you have this platform that is built on fitness at home with the things that you have. Do you feel that this year, as you launched Trainfuly.com, was incredible timing for you to teach indoor, at-home exercise regimens?

Thomas: Yeah, I think there was obviously an opportunity there. We had a lot of people, especially in April and May, who weren’t doing much other than staring at their phone and looking on social media. So it was certainly an opportunity to get the message out there that there are things that you can do at home to really improve or work on your swing. Obviously, a pandemic is not something you want to hope for, but it was something that we tried to take advantage of.

S/H: Let me ask you, just for listeners that are new to the program or new to you, what is Trainfuly.com? What is the future of golf fitness and what do you guys do? 

Thomas: Our focus is on optimizing posture and giving the foundation for optimum efficiency in your swing. Posture is the foundation of your movement. So if you have good posture, you’ll have good movement, then you’ll have the essentials for a high-performance golf swing. A lot of people, when they think of golf fitness, they’re thinking about Bryson DeChambeau or Tiger Woods lifting weights, but our approach is more movement-based. You were talking previously about playing into your 70s and 80s, and that’s really what we’re striving to do. It’s not just improving the athleticism required for golf, but also improving people’s longevity.

S/H: You talked about efficiency, but what does that really mean? What does efficiency in your swing mean?

Thomas: An efficient swing means that you’re not compensating. So we’ll draw this all the way back to posture. Now that a lot of us are working at home or spending even more time in this forward-head posture with rounded shoulders, we get a hunch in our upper back, and this is bad posture. If you have bad posture, you’re going to have imbalances in your muscular system, your nervous system and your skeletal system. And those imbalances are going to create altered mechanics in your movement. And if you have altered mechanics in your movement, then you’re going to be inefficient. 

When I’m talking about the efficiency of movement, it really comes back to improving your posture. If you naturally have good posture — you stand up straight, without effort — then that means that your muscles have good length, tension relationships. Your joints are all centered, and your reflexes are how they’re supposed to be. When that’s the case, you’re your fastest. You have your most mobility. You’re your most coordinated and strongest. So efficiency comes back to being athletic. If you’re efficient, you have your highest athleticism. 

S/H: For amateurs, is a lot of what you teach and train more preventative in nature for their body so they can play a long time, or are you truly helping golfers hit the ball farther with more clubhead speed and move their bodies the way that they’re supposed to move in the golf swing

Thomas: That’s the real reason why we started Trainfuly. We are literally bringing the training secrets of Olympic and professional athletes to the masses. When I walk into a gym, I see people doing these crazy workouts, trying to lift these crazy amounts of weights or doing these circuits and trying to see how quick they can get through the circuit. In reality, that’s not how professional athletes train. 

Professional athletes are trying to build a foundation of perfect movement patterns. And these perfect movement patterns are efficient, just like we just talked about. So if they’re efficient, they’re fast and they’re accurate. And if they’re efficient, they also don’t cause any wear and tear on your joints or at least less wear and tear, so you’re going to have more longevity. So it all comes into the same conversation about if you want to play long and you want to play your best. You have to take care of your posture. If you have good posture, you’ll be fast, you’ll be coordinated and your joints will be centered, they’ll be congruent and you won’t have any wear and tear.

S/H: For those that want to take the Trainfuly program, what can they expect? Do they need to have a gym membership? Is this something that somebody can take, learn, study and continue on so they can play golf or whatever sport they play for a long, long time?

Thomas: You need a foam roller and a couple of bands. Not much equipment at all and it’s all available from Amazon. It’s done at home; it takes 20 minutes a day, three days a week and it’s focused on working on improving the three most common compensation patterns that occur not just in the general public, but in humans everywhere. 

There’s upper body dysfunction, lumbopelvic hip complex dysfunction and lower extremity dysfunction. Each one of these dysfunctions has its own corresponding set of compensation patterns in the muscles, joints and reflexes. It sounds very complicated, and there’s a lot of rocket science that goes into it, but it’s really simple stuff that you can do. Just hit play on the device and follow me. I show you which muscles to release, to lengthen, to shorten. It’s really simple. Anybody can do it.

Listen to the complete podcast to see which talk show hosts would be in or out of the guys’ golf foursome and to find out who was the oldest golfer to ever shoot their age. (Key takeaway: “Nobody is a lost cause for fitness.” — Thomas Malchow)