Bruce,

My program changes every 6 - 8 weeks. My last two programs have been commando - super sets. So I too have been lifting heavy weights - muscles scream (no pain no gain).

I don't do any cardio before a round of golf. I just do the weight component but this gets the blood flowing. I don't warm down afterwards. I shower and then drive to the course. I live in a rural area and it only takes me about 5 minutes to get to golf from the gym.

I don't know how fit you are - all I can say is that I don't experience any problems with fatigue at golf and I have more mobility especially when following through.

P.S Before I hit my next tee shot I rotate/turn my upper body twice to my right (I'm a r/h). This was suggested to me by the lady who fixes my back (bowen therapy).

Cheers

Nicole