Getting fit for golf.

Golf season just arrived in South Dakota. I played my first two nine hole rounds the past couple of days. I hit 5 out of 7 fairways and 6 out of nine greens both days. I think that some of this is due to a fitness program that I tinkered with in the offseason. I'm wondering why more people aren't undertaking a conditioning program? Breakdown the amount of shots made in a round under maximum power (drives, fairway approach). Feel shots around the green where maintaining correct postures and limiting amounts of force. And putting where muscular control is paramount. I would be very interested in hearing what others are doing, sucess stories or why you wouldn't undertake a program.

I have to agree 100%, I use to be a scatch player, now at age 49 I have slid back to 5 hdycap, and I can tell you it is, without doubt, due to my physical condition and flexibility. I know I should work out, I just never do. I use to walk and carry my own bag, now I get mad if the course is using the 90 degree rule with electric carts, because I can't park my cart five feet from the ball, and have to walk from the path to the ball...lol

hi iktomi,
couldnt agree with you more!
never gave much thought to golf fitness before but i have realised the it is all part of your overall improvement of the game. mine is not a strict regime just a good 10 mins stretching before a session at the range or playing a round and just a 10 min stretching routine 3 times a week at home sure it has added distance to my game and there are no aches and pains after a round!

Let me thank you for your replies. I see so many people looking for that one perfect "tip" or drill that will cure a problem. In no way am I suggesting that being more fit will fix their golf swing. Practice fixes golf swings. Lots and lots of practice fixes golf swings. If your going to take the time to practice being more fit may help. What I do know is there are plenty of people who are hitting dozens, maybe hundreds of balls at a range without being physically ready for that amount of activity.

Fitness is not only important for the physical demands of golf but it also assists with mental application and decision making processes.

Overall, fitness increases endurance, enhancing one's ability to compete at a high level for longer periods of time.

You look good, you feel good!

Hey there....new to the forum.....how old are you? What is your workout regiment?

I am trying to get my wind back and my golf swing as well!!!!!!

Holla

Preacherrr,

I'm going to be 42 in June. I am a personal trainer so I try new things just about every day. Without going into boring detail I try to do exercises that stimulate fast twitch muscle fiber. For a beginner I would build a strength base. Pick 6-12 exercises, different muscle groups, some push some pull. Try 10-15 repetitions per exercise. Start with one set, build up to 3 sets. Remember the body adapts fairly quickly so update your exercises, change your repetitions every 8-12 weeks. As far as cardio I do the treadmill, but my strength training provides both aerobic and anaerobic conditioning. I like to walk the course so I make my aerobic training somewhat like my actual playing time. I might do 3.5 miles per hour as a base. Every 45 seconds to one minute I will up the speed to 4 miles per hour. And I vary the elevation to simulate hills.

If you have any other questions please feel free to ask.

Hi IKTOMI.

Being one of a small group of golf junkies who play golf all year round ,which is not always easy in our northern ENGLAND winters amd working 4 twelve hour night shifts per week. I find myself either sleeping or playing this wonderful game ( no time for anything else ). so, i bought myself a YOGA CD. i find the stretching exercises keep me supple.

BORE me.....hahahahaha. Let's exchange phone numbers...I may get you to be my cyber strength and conditioning coach!!!! as well as diet....my number is 334 796 0210.

Holla back.....

The discussion is great. Let's try to keep the topic going.

For me, I exercise at least 4 days per week - and try to get 5 or 6 days in. Each workout is about an hour and I focus all exercises toward golf-specific fitness. For example, I focus on balance to help my swing. The beauty of doing it this way - and when it's done correctly - the balance improvements help me outside of golf, too.

Jumping on the soapbox for a minute, I think Yoga is a great activity - but it's not the end all, be all some profess it to be. For example, I started working with a lady about 3 weeks ago. She is 49 and has been consistently practicing yoga for about 15 years. She rarely (probably never) lifted a single weight. Her torso and shoulders were extremely flexible. She could stand up straight, extend her arms overhead and cross her arms behind her head. Her arms crossed below her elbows. It hurt me must watching.

Because she was so flexible and never lifted weights, she had an extremely difficult time generating any torque in her swing. As a result, her swing was slow and she couldn't hit the ball very far - from 150 yards, she would hit 4-wood.

The point I'm trying to make is that you should have a well-rounded program. One that focuses on strength, flexibility, power, balance and more. And not get so focused on one thing being the best approach.

Balance (pun intended) is the key.

Your golf game and your body will thank you.

My 2 cents worth...

Brian

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Need a golf-specific fitness workout or have a golf-fitness question, I can help. Just ask.

dr,

Very good points you make. I have never considered working on my balance in the gym.

Time management (work and family committments) is an issue for me so I only go to the gym 3 times per week.

My program is not targeted towards golf. It's more so for appearance and work (strength and endurance).

I'm generally do super sets with some cardio before or after it. My program changes every 5 - 6 weeks.

I'm currently giving my upper body a rest. The next 3 weeks I'll be working legs.

I'll talk to the instructor about a balance targeted program which can be done at home.

Nicole

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VP

I know the good Dr. is right. I've worked with lots of flexible persons. I ask them to do a squat and or lunge. Almost always I see weakness in the legs/glutes or weakness in the hip flexors. In my opinion (humble as it is) I think static flexiblility is vastly overrated. In golf or any other sport muscle must operate in changing position under load. I am not anti-static stretching but I believe dynamic stretching and a good warm-up gets muscles ready for a sport.

As far as balance, one of my favorite trainers looks at it this way. Think of a pyramid. On its base a pyramid is very strong, this is stability. Stand it on top, this is balance. Before you have balance you better work at stability. I got a chance to talk with Dr. Wayne Westcott at a fitness conference. He has written many articles and has a book about golf fitness. I asked him about a study he did about strength training and golf. He said for most golfers a general strength training program was more than enough for conditioning. He didn't do any "golf specific" exercises. If you google Wayne Westcott and golf you will see the results of the study.

The end result is this, golf is a sport. You move forward, side to side and lots of rotation. You bend, squat, pull and push. Train your muscles to do this. You won't be sorry.

If anyone has any questions please feel free to ask.

First of all, I want to apologize about my avatar. I was messing around and completely forgot that I left it on - until I came back here. Kind of cheesy!

Nicole (and anyone else, really), you can improve balance rather easily and it can be built into your program - that way it doesn't add time to your program. For example, you could use balance disks, boards or a BOSU trainer for all standing exercises or you can stand on one leg while using resistance tubing.

You can also use a stability ball for many exercises, this really challenges your core and requires you to concentrate on maintaining proper balance.

Another thing you can do, and one that I like to do, is perform swings using some type of balance apparatus. There is a picture of Ernie Els using balance disks one or two issues ago in Golf Digest. In the gym, I have my clients use resistance tubing or a cable and weight stack to work on rotational strength. The addition of the disks is great.

Another note, changing your program frequently is a great idea. It keeps your mind and body fresh - you won't get burned out doing the same old thing.

Keep up the great comments and questions.

Brian

__________________
Need a golf-specific fitness workout or have a golf-fitness question, I can help. Just ask.

OK.....let me see a pic of you AND go ahead and blow me away some more talking about diet.....I am so not eating right............trying to get my butt back in the gym cause that golf engine has been crunk up again...I was chipping in the back yard last night to a bbq grill box that was emptied after I assembled a grill for my wife. She wanted steaks for Mother's day... My touch is coming back!!!!

Your touch is coming back...maybe I should buy a new grill and start practicing, too!

Do you want to see pics of me? That would be funny! I just installed a new scanner and can post some old pics I recently came across while in grad school. I can't believe I did that to my hair.

But enough of that, what do you want to know about nutrition?

Ask away.

Brian