By Dana Francis Fitness Model/"Antiaging Nutritionist"/Pharmacist
From the "Ultimate Guide to Weight Training for Golf" by Robert Price
danafrancisrx@yahoo.com
From the "Ultimate Guide to Weight Training for Golf" by Robert Price
danafrancisrx@yahoo.com
There are three key aspects in making a better pro or amateur golfer: endurance, power, and flexibility (increasing one's range of motion).
This program was designed to perfect each of these areas, but also to address the needs according to the season we face. A true competitive golf player ( amateur or pro) does not prepare for a tournament just prior to a game, but practices all year long the same way a college student studies for an exam all year long. It is not good to 'cram' at the last minute. This principle applies here as well.
Studies have proven that weight training and cardio routines are necessary adjuvants to making the golfer the best he/she can be. Not only it is important to employ weight training and cardio to supplement 'golf practice' but it is just as important to cycle the workouts so the body does not become stale and lazy to the routine. That being said, we begin with the off-season routine (which cycles muscular endurance with explosive power), move on to pre-season (which builds more power so endurance is not a consideration during the in-season phase), and finally move into the in-season phase where maintenance is key.
The final component of the program will be to address to each golfer's specifics handicap, whether it be increasing club-head speed, grounding balance, eliminating fatigue, or adding distance with each golf swing.
The ultimate goal will be to challenge the golfer in a simulated environment that is marginally tougher in the gym than on the golf course so he/she is well-prepared for in-season and could find competitive golf to be fun and relaxing. We have tons of great examples in the past and in this times, for example the great golfer "still" on the record books is JACK NICKLAUS. The "golden bear" on his prime time he used to do a lot of exercises to maintain his great shape all year long. He played tennis, football, basketball in the off season and when the season start he loves to play with his kids on his backyard, which is a great exercise too. Tiger Woods the phenomenal great athlete of this last decade, developed and unique routine that match his boby, his eating habits and his great golf practice.
Studies have proven that weight training and cardio routines are necessary adjuvants to making the golfer the best he/she can be. Not only it is important to employ weight training and cardio to supplement 'golf practice' but it is just as important to cycle the workouts so the body does not become stale and lazy to the routine. That being said, we begin with the off-season routine (which cycles muscular endurance with explosive power), move on to pre-season (which builds more power so endurance is not a consideration during the in-season phase), and finally move into the in-season phase where maintenance is key.
The final component of the program will be to address to each golfer's specifics handicap, whether it be increasing club-head speed, grounding balance, eliminating fatigue, or adding distance with each golf swing.
The ultimate goal will be to challenge the golfer in a simulated environment that is marginally tougher in the gym than on the golf course so he/she is well-prepared for in-season and could find competitive golf to be fun and relaxing. We have tons of great examples in the past and in this times, for example the great golfer "still" on the record books is JACK NICKLAUS. The "golden bear" on his prime time he used to do a lot of exercises to maintain his great shape all year long. He played tennis, football, basketball in the off season and when the season start he loves to play with his kids on his backyard, which is a great exercise too. Tiger Woods the phenomenal great athlete of this last decade, developed and unique routine that match his boby, his eating habits and his great golf practice.
Now............... LETS START with one of my favorites parts of this program (ENDURANCE TRAINING)
Weeks 1-4, 9-12:
Days 1,3: Military Presses: (beginners on the Smith Press, advanced use Straight Bar) start
with 15 Reps, move up to 25 reps, then increase weight very slowly (2 sets)
Upright Rows: alternate straight with cambered bar, and cables for variety (again, 2
sets, working up to 25 reps, then increase weight as tolerated)
Weeks 1-4, 9-12:
Days 1,3: Military Presses: (beginners on the Smith Press, advanced use Straight Bar) start
with 15 Reps, move up to 25 reps, then increase weight very slowly (2 sets)
Upright Rows: alternate straight with cambered bar, and cables for variety (again, 2
sets, working up to 25 reps, then increase weight as tolerated)
Lateral Raises: (alternate machine with standing free weights), 2 sets, 15-20 reps
Bent-Forward Lat Raises: (alternate standing with seated on a Swiss
Ball) 2 sets 15-20 reps
Bent-Forward Lat Raises: (alternate standing with seated on a Swiss
Ball) 2 sets 15-20 reps
Squats: Smith Press or Free Bar, 2 sets, 15-20 reps, work up to 25
reps, remember we are working endurance here
reps, remember we are working endurance here
Walking Lunges: (beginners no weight, 20 reps, advanced start getting used to
carrying the bar on your back- no dumbbells, you will be surprised how much your
balance will improve with the bar, 2 sets
carrying the bar on your back- no dumbbells, you will be surprised how much your
balance will improve with the bar, 2 sets
Triceps Dips: (beginners, use the machine, move up to the bench, legs in 90
degree angle, intermediates on heels, advanced, legs up on another bench)
degree angle, intermediates on heels, advanced, legs up on another bench)
Abdominal leg lifts: (beginners, bent legs in 45 degree angle, intermediates on the
bench, straight leg, advanced holding on the the trainer's ankles and the trainer
will "throw" your legs down while you bring them up), work up to 25 reps, 3 sets
bench, straight leg, advanced holding on the the trainer's ankles and the trainer
will "throw" your legs down while you bring them up), work up to 25 reps, 3 sets
Oblique Machine: 15 reps each side, if no machine, then lie on your back with legs
up against the wall, body at a 90 degree angle with the wall, reach for the opposite
shoe 15 times, then 15 times in the middle (side, middle, side), 2 sets
up against the wall, body at a 90 degree angle with the wall, reach for the opposite
shoe 15 times, then 15 times in the middle (side, middle, side), 2 sets
Crunches on a Swiss Ball: 3 sets, 15-20 reps
*Perform Dips until Failure!*
**Very important to NEVER use heavy weights when training the midsection or lower back, this all part of your waistline and the goal here is to improve flexibility, NOT add bulk!****
Days 2,4: Seated Cable Rows: Form is key here, get a good stretch down, and as you bring
the bar in to the area (as if you were wearing a weight belt), arch the back slightly)
*Perform Dips until Failure!*
**Very important to NEVER use heavy weights when training the midsection or lower back, this all part of your waistline and the goal here is to improve flexibility, NOT add bulk!****
Days 2,4: Seated Cable Rows: Form is key here, get a good stretch down, and as you bring
the bar in to the area (as if you were wearing a weight belt), arch the back slightly)
You should feel it slightly in your hamstrings too, don't let the machine control
you. 2 sets, 20-25 reps
you. 2 sets, 20-25 reps
Lat Pull-downs to the Front, wide grip: Again, stabilize yourself seated at the
machine, you should be leaning backward the whole time while executing the
movement- no swinging (only on the golf-course!) 2 sets, 20-25 reps
machine, you should be leaning backward the whole time while executing the
movement- no swinging (only on the golf-course!) 2 sets, 20-25 reps
Modified Biceps Curls: Using dumbbells, execute a biceps curl to the opposite
chest wall: For instance: when you curl the dumbbell up, the knuckles of the
closed fist should be in a vertical line to the chest wall in the finished position
2 sets, 20-25 reps
closed fist should be in a vertical line to the chest wall in the finished position
2 sets, 20-25 reps
Behind the Back Wrist Curls: 2 sets, 20-30 reps
Hyperextensions for the Lower back: 3 sets, 15 reps
Day 5: Abdominal Bicycles: Beginners keep one leg on the floor, alternate crunches to
the opposite leg, Advanced alternate legs work up to 15 reps each side
Abdominal Side Bends with dumbbells: Again, keep the weight light- the idea is
to increase range of motion, not add bulk- 2 sets, 20 reps- remember to breathe!
Intercostal pullovers on machine: 2 sets, 20 reps, light weight
Hyperextensions for the Lower back: 3 sets, 15 reps
Day 5: Abdominal Bicycles: Beginners keep one leg on the floor, alternate crunches to
the opposite leg, Advanced alternate legs work up to 15 reps each side
Abdominal Side Bends with dumbbells: Again, keep the weight light- the idea is
to increase range of motion, not add bulk- 2 sets, 20 reps- remember to breathe!
Intercostal pullovers on machine: 2 sets, 20 reps, light weight
In Weeks 3-4 we will work on (Endurance Training) with NO MERCY!!!! until next time. danafrancisrx@yahoo.com
.JPG)
