Detailed Golf Workout Program

[bsmit115]

Anyone got one?

Hey guys! I've been working out for about 7 months now in order to get stronger. Although I've seen positive gains in strength, I haven't increased my yardages by much. Everyone I talk to tells me that I need to focus less on the bench and squat and really concentrate on core strength and resistance training. Anyone have any workouts or exercises I can add to my current workout program to help me get more distance?

[Steve_FLA]

I am sure you will get 100 different responses to this post. Everyone has their own ideas/solutions when it comes to strength training so here is mine...

 

I really believe it's just basic common sense. Strengthen your entire body by weight training. Do not just focus on golf muscles. Train chest, shoulders, arms, back, legs, abdominal, etc. Stretch, stretch, stretch...you do not want to loose any flexibility. Cardio (running/jogging) is important IMO. Running not only helps you burn calories it will actually help your muscles recover faster from weight training (it stimulates your blood vessels, thus removing lactic acid from the muscles which build up while you weight train). Running also strengthens muscles in your legs and core that are hard to isolate in weight training. For weight training you can do either free-weights or machines. Free weights will work your muscles more efficiently than a machine. I prefer using both, free weight bench press, followed by machine cable rows, etc.

 

I suggest not worrying about how much you lift. Focus on high rep's (8-12 for upper body, 10-15 for lower body). The higher reps will tend to work all the secondary muscles after the major muscle becomes fatigued. Again I don't believe in a golf workout program...I think it's just common sense. Try strengthening your entire body, stretch and make sure you are doing exercises correctly and you will be fine. IMO the perfect body type for a golfer is lean (think Tiger).

 

-Steve

[againstthegrain]

Check out titleist perfomance institute(free registration) and goldfitnessproducts.net for books, DVD's, articles, and equipment.

 

Steve I've got to disagree with your thoughts about running helping the recovery process. If what you say were true there would be no need for steroids.....

 

 

 

 

 

http://www.titleistperformanceinstitute.com/default.asp

[Steve_FLA]

Check out titleist perfomance institute(free registration) and goldfitnessproducts.net for books, DVD's, articles, and equipment.

 

Steve I've got to disagree with your thoughts about running helping the recovery process. If what you say were true there would be no need for steroids.....

 

 

 

 

 

http://www.titleistperformanceinstitute.com/default.asp

 

 

 

Increasing blood flow to the muscles does in fact help the muscles recover faster. No one is saying your muscles will get larger, however they will recover faster. The blood removes waste products (lactic acid for one) from your muscles so they can start the recover process. The more blood you have flowing into your muscles, the faster it can remove the waste. How much faster depends on your muscle tone, genetics, cardio workout, diet and a million other factors. I suggest reaserching it. One place is Arnold Schwarzegger's book on body building. Another source is Runner's World. Your comment about not needing steriods if you run is pretty silly. I hope you were kidding :) .

[bsmit115]

Thanks for the advice Steve. My basic workout program has given me favorable results and I think your advice makes alot of sense. I tend to get caught up in how much weight I can lift rather than how many reps I can do with a manageable weight. I do some cardio but apparently not hardly enough. I didn't even think about running to remove the some of theharful acids from your muscles. Thanks for the advice and if you think of anything else, please PM me. :)

[italian71]

Find a Trainer that specializes in Golf training exercises. The TPI site can help you find one. It has made all the difference in the world for me

[Haplo]

I think a good amount of cardio to build endurance is good, that way you won't get tired so easily. I guess it applies more if you carry.

[torrejuan]

I like what Steve FLA says about weight training with high reps, but I have learned that even more reps-like 20-25- helps even more for golfers. The weight would be 30% of what a heavy eight rep set would be. I learned that from the guys at TPI when they did their shows on TGC.

This off-season, I am doing a week of heavy lifting, then a week of "golf" lifting. I feel that I am hitting it further, although that is not my goal. My goal is to be able to make as good of a swing at the end of my rounds as I do in the beginning. I walk most of the time also.

One added thing, I have been working out so much this winter, the level of cabin fever has been reduced considerably. But we'll see how I do in February!