Getting fit for golf.

I'm glad people have responded to this thread and the interest in fitness is great. As I have mentioned before I am a personal trainer at a local hospital. I use stability balls, balance boards, bosu, and many other balance/stability equipment in my daily routines. I think before anyone takes on the challenge of this type of equipment you need to have a general conditioning phase. Try some bodyweight exercises. Push ups, pull ups, sit ups, dips, back hyperextensions, squats and lunges are all great for most beginning programs. All of these exercises can be done in different planes, and made more difficult as you progress.

If anyone has any questions please feel free to ask.

I agree that a general conditioning phase is appropriate for most golfers when starting a golf fitness program. I specialize in conditioning golfers and put most of them through a general conditioning phase before moving to the golf specific movements. Just make sure you are doing a pull, squat and push movement in every workout and you will be fine.

I'm a big fan of the body weight squat (no external resistance) and using many variations of this very basic movement to get the desired training effects. Something as simple as closing your eyes while doing body weight squats can improve your balance and general body awareness more than you can imagine.

The possibilities are only limited by your creativity.

Hey. I've been in Aikido (a Japanese Martial-Arts) for about 1 years and going. In Aikido you have to be good at balance so you can fall and roll without getting hurt. We do excercises to improve our balance. I will only post 2. Try exercise 1 for about 1 or minutes 3 or 4 times a week and excercise 2 for about 5 minutes everyday.

Excercise 1:

Week #1: Stand on one foot with your body and leg parallel to the ground with one hand on the gorund to help your balance. Do both legs. Have your knee bent alittle.

Week #2: Same as week 1 but raise your your leg higher. Try not to fall down.

Week #3: Same as week 1 but try to take off your hand of the floor.

Week #4: Same as week 2 but without the hand.

Excersice 2:

Be in a squatted position like a sumo with your legs apart by 3 feet. Do NOT touch
the groung with your hands.

I hope this helps you guys. BTW I'm 13 y.o.

__________________
5-8-07:Shot a 56 (out of 63 )at the District tournment.
6-22-07: Played 18 holes for the first time. Scored a 118.
6-29-07: Scored a 108!!!
10-19-07: Scored a 102!!!
11-??-07: Scored a 98!!!

My pro set:
Driver: Nike SasQuatch Sumo2 9.5* stiff shaft
Woods: Hippo 3 wood 15*
Irons: Nike ignite Irons 3 hybrid 4-PW(extended 1.5 in.)
Wedges: TaylorMade 56* RAC Black TP
Putters: White Hot XG 2-Ball putter by Odyssey

I'm going to beat Tiger Woods and become Cougar Forest .

Last year I noticed that I got less accurate as the round progressed. I was weak so I put more effort than otherwise. More effort meant I got fatigued and then weaker so I put in even more effort. In the end, I couldn't control the added effort so that's how I got less accurate.

I decided to become stronger so I could put in the same effort from start to finish so I could be as accurate from start to finish.

A simple plan. Get stronger where it matters.

Forearms, biceps, triceps, shoulders, dorsals and abdomen.

I used a 15 lbs dumbbell to begin with and when that began to feel light, I got a 20 lbs dumbbell. It doesn't look like a big jump but in fact it is. Next is a 30 or 40 lbs dumbbell.

I do anywhere from 5 to 20 repetitions for each exercise for each arm, depending on the type. I usually do only one set, up to a max of about 20 reps. For example, I do 5 to 10 for bicep flex (curl) while I do 15 to 20 for behind the head tricep flex. I do all that every two days or so to recuperate properly.

I do hand twirls with two golf balls. Some people use chinese medecine balls. That's about it for weight training.

I live about 10 km from the course. I use my bicycle to get there so that's 20 km each day I go. It's good for a whole lot of cardio and leg strength.

I eat fruits, lotsa bunch of fruits. I take vitamins and stuff. I quit smoking this year.


I do all of the above for one reason: Golf.


Martin Levac

http://www.criticalbench.com/exercis...-exercises.htm

http://www.changingshape.com/exercis...fexercises.asp

As we all know, I'm not a fan of moving heavy things through a full range of motion. I prefer to do range of motion exercises weight-free, and lift really heavy weights when I strength train (Static Contraction Training).

But if it works for you, go for it!

For the past couple of weeks I've given my upper body a bit of a rest. The next 4 to 6 weeks I'll be working legs and core.

I have noticed that I'm able to follow through and turn easier - I have more flexability. I'm not as pumped if you know what I mean.

there are lots of sports where being muscle bound is a distinct disadvantage

GoNavy,My friend who is 42ys also is struggling with his game.He used to be an assistant pro,he is now playing off 3.He was told about the new technology,not in equipment but in surgery.V.J.Singh,Hale Irwin will give you a clue to what it is.They both used to wear glasses.Its said that a lot of tour players now days have eye surgery,giving them 20+20 vison.Maybe you could explore this avenue.Tom Watson once said,"my game went off when i started squinting looking at the pin".

Name one sport. Define "muscle bound".

There is no sport where being weaker is a distinct advantage.

We benefit more from being stronger than from anything else. It's also easier to become stronger than anything else. So all in all, it's better to aim for greater strength.

[quote=Martin Levac]Name one sport. Define "muscle bound".

There is no sport where being weaker is a distinct advantage.

We benefit more from being stronger than from anything else. It's also easier to become stronger than anything else. So all in all, it's better to aim for greater strength.[/quote
mus·cle·bound also mus·cle-bound (msl-bound)
adj. 1. Having inelastic, overdeveloped muscles, usually as the result of excessive exercise.
2. a. Hindered by or as if by overdeveloped muscles.
b. Characterized by inflexibility; rigid.



who said anything abouth strength!
there are lots of sports where it is better to be supple

__________________
cheers slats
"Golf can best be defined as an endless series of tragedies obscured by the occasional miracle"

[quote=slater170]You did, just there:

"there are lots of sports where being muscle bound is a distinct disadvantage"

From my experience and from the specific quality of muscles, muscle bound or overdeveloped muscles means strength and lots of it. So, you're the one who wrote something about strength.

Please name one sport where it is a distinct disadvantage to be muscle bound and now please name one sport where it is better to be supple.

[quote=Martin Levac]Hindered by or as if by overdeveloped muscles.rigid.inflexibility
tell me how a top motorcycle racer would perform by being any of the above?

[quote=slater170]You wrote that "there are lots of sports where being muscle bound is a distinct disadvantage". How is it a distinct disadvantage to be muscle bound for a top motorcyclist racer? You first since you're the one that brought this up.

Guys,

This is becoming hard work for me to maintain a healthy system.............................


Can I please ask you guys to refrain from printing un-healthy banter on the site, although I appreciate it has not being printed in full, please try to respect each others opinions.


Thanks

Ian.