Filed under: Golf Training
The snow is beginning to melt and the possibility of “hitting balls” and hitting the links seems promising. It may be a few weeks or even months before the golf season is in “full swing”, but for those of you that are chomping at the bit for the greens and clubs, here’s a taste of an exercise program that may hold you over until play begins.
Preparing for sport is a concept that is well understood and followed by most competitors. The benefits include protection against injury, improved motor learning, and depending on the type of preparation used, improved sport performance as a result of increased strength and endurance.
Until recently, physical preparation for golf was non-existent. Thanks to top performers such as Tiger Woods and David Duvall, training for golf has become a popular method for improved performance. Coupled with the consistently positive results of research on exercise and aging, exercise and sport performance and exercise and health, exercise, golf fitness, and golf are now seen as complimentary activities for most, and required activities for many.
Most generally, golfers that are looking to improve their performance on the links are in need of a more powerful swing, a more consistent swing, prevention of or relief from injuries, and improved endurance throughout 18 holes and practice. Incorporating specific physical activities into your life throughout the year can help do just that. Stronger muscles can generate greater force throughout the swing while at the same time protecting the muscles, ligaments and joints from injury. Fatigue is delayed as a result of cardiovascular exercise, allowing for not only more energy during a round, but more opportunities to play and practice throughout the season. Range of motion can be improved through both of these activities as well as the incorporation of a few stretching exercises.
And now is the time. If you want to experience how the benefits of exercise and activity translate directly to your golf game this season, follow this simple routine.
Exercise Routine
Be sure you know proper exercise techniques before beginning exercise in order to derive the maximum benefits & prevent injury. |
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| Day 1 | Exercise | Week 1-2 | Week 3-4 |
Bike or Treadmill |
5-10 min. |
5-10 min. |
|
| Rear Delt Raise |
2×8* |
2×10* |
|
Internal Rotation |
2×8* |
2×10* |
|
| Warming up is essential. In addition to cardiovascular activity that helps increase core temperature, rotator cuff exercises aim is to improve strength and prepare these muscles for activity. |
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| Day 1 | Exercise | Week 1-2 | Week 3-4 |
| Bench Press | 2×8* | 2×10* | |
| Abdominal Crunch | 2×15* | 2×20* | |
| Squat | 2×8* | 2×10* | |
| Back Extension | 2×8* | 2×10* | |
| Strength training activities will help you generate force and increase club head speed. Furthermore, stronger muscles are less likely to suffer injury and premature fatigue. |
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| Day 1 | Exercise | Week 1-2 | Week 3-4 |
| 20 min. | 30 min. | ||
| 60-70% HR Max | 60-70% HR Max | ||
| Weight management, endurance and delay offatigue can be improved by incorporating cardiovascular activity into your routine. |
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| * 2×8, 2×10, 2×15 indicate 2 sets of 8, 10 and 15 repetitions. |
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