Time is a precious commodity when it comes to golf. We need to set aside time for practice, play and training in addition to managing our jobs, our families and other priorities and interests. Training should be a compliment to our complete process of development for a better game. Let’s keep things simple when it comes to golf training by focusing on those things that can make a solid difference in the shortest period of time. 

Performing too little is the same as performing too much.

In either case, this is not a productive approach. Overtraining is a common problem among elite athletes and it isn’t any different for golf. Your body needs an opportunity for repair, remodeling and growth so give it proper rest to see the best results. The opposite effect can also occur which is performing too little. If you follow one of the principles of progressive resistance then you should always use resistance that is greater than what your body is accustomed to. 

Power is driven from the core.

The abdominal muscles should never be trained in isolation because they are never an isolated movement in golf. Core training serves as the foundation for strength, power, speed and all elements of movement. When performing rotational movements, make sure you set your body in the proper position first. Begin by establishing good posture. Specifically, this means placing your feet about shoulder width apart with chest up, shoulders back and down and navel pulled in. This creates a solid position which actively engages the core so you can achieve optimal training results. When performing rotational movements like wood chops and medicine ball tosses, always check to make sure your movements are core driven. 

Muscle integration is superior to isolation.

Functional training for golf is a system that focuses on training the body the way it will be used when you compete or play. This makes it the most efficient and effective form of training today. Functional training improves athletic ability, enhances performance, and reduces injuries while developing golf specific movement patterns.  The goal becomes not only the development of more efficient patterns of movement, but endurance patterns as well so the motion has a better chance of being repeated swing after swing.  

Balance is an essential element.

Balance comes in many forms when you think about golf training. Each golfer should strive for improved balance by assessing strength and flexibility discrepancies looking for opportunities of self improvement. Look at your body as individual segments comparing your top half to your bottom. How strong is your upper body compared to your lower body? How does the strength of your mid section compare to the strength of your lower back? Next, take a look at your flexibility. How is the rotation of your shoulder joints on your left arm compared to your right? Is your left side less flexible than your right? Is your lower body tighter than your upper body? Each of these assessments are considerations in seeking a higher functioning, more balanced body for golf. Weaknesses create opportunities for injuries to creep in as well as ways for the body to perform less optimally.

Popularity: 84% [?]

I learned many years ago that the quickest way to success in any endeavor is to emulate those who have already been successful before you. This advice has been passed on through mentors throughout the years and I have read the same advice in books on the principles of success.

It is pretty easy in golf to find a role model to emulate. Take a look at Tiger Woods swing and play it several times through. Each time you will likely see something different to focus. While we all have different body types, and therefore different swings, there are still some key ingredients to a beautiful golf swing.

Here are a few things I picked up:

1. Notice how smooth his hips turn. His lower body is very stable while his hips have a nice smooth rotation-back and through.

2. Once his hips stop turning in the backswing, notice how much further his shoulders continue to turn.

3. Look at those hips ‘fire’ on the downswing. Wow!

Now, what did you notice most?

Popularity: 85% [?]

It’s never too late to begin using the concepts of good nutrition. Most competitive golfers have already learned a few of the basics like eating a small meal or snack every few hours, trying to combine proteins and carbohydrates at each meal and drinking lots of water. However, few competitive golfers have the information they need to take their nutrition to the next level.

A golf conditioning program should always be accompanied by a solid golf nutrition plan. What and when you eat can often have a significant effect on how you play.

So, which foods produce champions and which foods can hinder play? Let me introduce you to a familiar concept in advanced golf nutrition called “the glycemic index”. The glycemic index refers to the relative degree to which your blood sugar increases after the consumption of food. The majority of carbohydrates are categorized by the rate at which they release sugar into your blood stream. The foods are then measured and categorized as a high (quick) release, mid release (medium) or low (slow) release.

Take a guess as to which category of foods are best for golf and especially during a competitive round. If you guessed slow release carbohydrates, you’re right! Mentally your brain needs to stay conditioned to tell your body what to do, not to mention calculating distances, producing consistent levels of swing strength and maintaining focus. There is enough pressure and stress as part of the normal and natural process of competitive play. By using slow release foods prior to and throughout your round you have the best opportunity to optimize your performance by keeping a steady supply of energy and maintaining mental focus.

Inconsistent energy levels can produce inconsistent play. At the elite level of golf, nothing is left to chance. Here’s a look at some slow and quick release foods that can have an impact on how you play.

                          Low (Slow) release                     High (Quick) release
                          Oatmeal                                         Cream of Wheat
                          Apples, Oranges, Pears             Watermelon, Pineapple
                          Multi grain bread                          Bagel, white
                          Cashew nuts                                Raisins
                          Apple juice                                    Cranberry juice cocktail
                          All bran cereal                              Grapenuts cereal
                          Yogurt                                             Fruit bars
                          Raw carrots                                   Potatoes

Popularity: 66% [?]

Juniors should not be using old out- dated body building routines for golf fitness. The face of fitness is changing and we need to keep pace with what’s important and effective for your age, development and goals. Here’s a few tips that will keep you leagues ahead of the competition.

1. All physical training should begin with a detailed assessment of your movement patterns. Developing an understanding of how your body is built, physical strengths and weaknesses and postural considerations are key to developing a solid golf program.

2. Body weight exercises should be mastered prior to using additional weight.

3. Training is a process. Young golfers and those who train them should place emphasis on all stages of development including biological and psychological. Golfers are all developing at individual rates and should accept and enjoy the process without forcing a specific weight lifting agenda.

4. Focus on the larger trunk muscles as a priority for postural development. Build a strong base of support and you’ll see great results for a lifetime.

5. Always make time for proper rest and recovery. The body needs to go through rest, recovery and regeneration in order to grow and develop properly.

6. Alternate exercises for different parts of the body. Change exercises frequently to avoid accumulated fatigue on any specific area. You can alternate a lunge (lower body) with a push (upper body) with a balance exercise (whole body).

7. Technique and form are never compromised. Your performance will suffer if you choose an exercise load which can not be managed properly. Part of weight lifting is learning how to load and unload your body. Proper distribution in the kinetic chain is what helps deliver raw power.

There are huge temptations in the junior golf market to begin lifting heavy weights to secure immediate placement at the top of the leader board. Try and resist the urge to “jump” into a program that gives you an immediate boost in performance, but jeopardizes your long term progress and increases your injury rate. Follow the steps above and you’ll see the positive impact on your game and your overall health and fitness.

Popularity: 18% [?]

The astounding increase in competitive junior golfers around the world has led to more questions regarding appropriate training for the younger age groups. There is definitely a lack of training information, in general, for this group and the information that is out there is quite dated. Here are some important factors and guiding principles in working with this impressionable age group.

What is the best number of exercises?

For this age group, it is important to be selective about the exercises you chose to make sure they have a specific purpose for your junior golfer. It is likely your junior already has a very full schedule with school, homework, family time, friends and golf practice and play. Limit the number of exercises and sessions to make sure the most important principles of consistency, progressive growth, and building a foundation for the future is at the top of your list. I would recommend adhering to 2 workouts each week with 8 to 10 exercises each session. Determine the essential exercises that should be done and then focus on the quality of the workout. Always make sure your junior is having fun! The desired outcome for these workouts is not only to improve a golfer’s physical performance, but create lasting impressions of what exercise, peace of mind and a good work ethic can do for one’s self image and confidence.

How many sets and reps should I start with?

The most important answer to this question is to do only as many sets and reps as a junior golfer can continue to keep good form. In other words, if the suggested number of repetitions is 10 and the golfer loses form and risks injury after 6 repetitions, then this is where they need to stop until they are able to better handle the loads and requirements. Having said that, a range of 10 to 15 reps for bodyweight exercises is a good place to start to force the body to adapt and make changes.

What type of resistance should I start with?

First, let’s look at our available options which include working with just our own bodyweight, dumbbells, barbells, medicine balls, fitness bands, machines or fitness balls. Each of these provides external resistance and has its own set of advantages and disadvantages. For the youngest golfers, it is really important to focus on mastering movement patterns in all planes of motion as well as becoming the master of their own bodies. We refer to these types of movements as setting the foundation for all athletic movement in the future and can be progressed as their age and training advances. So, junior golfers in this age group should focus mostly, if not exclusively with bodyweight routines with the addition of medicine balls and fitness bands as they progress.

Popularity: 11% [?]

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Popularity: 6% [?]

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Popularity: 7% [?]

Many of the top touring professionals know that winning on the tour today takes much more than a great game of golf. It means understanding every aspect of their physical and mental being and what factors influence their performance. Gain a competitive edge in your next round by integrating these three key elements into your current fitness program.

Specific to golf – Get rid of the traditional gym machines which focus on isolating specific muscle groups and require no stabilization work by additional muscle groups. >Integrate some old and new fitness tools which allow you to move your body in a more functional setting. These include cable machines, fitness balls, medicine balls, balance disks, traditional dumbbells and don’t forget about the power of using your own bodyweight.

Increase Core Stability – More efficient movement creates more efficient power. Golfers maintain an athletic posture over long periods of time and require both trunk and core stabilization and endurance. By increasing your strength and endurance in the core region of your body, you provide both a solid base of support for rotation in addition to the proper transfer of power throughout the body.

Vary your Planes of Motion during Exercise - A golf fitness program will have varying planes of motion as part of your weekly strength routine. Planes of movement include front to back motions, left to right and rotational exercises. Some good examples include multi-directional lunges and medicine ball wood chops.

Popularity: 15% [?]