Tracking Your Goals
The following list summarizes the types of goals you should be
thinking of when developing your Golf Performance Program.
Record your goals on paper, and review this list from time to time.
Adjust your workouts when you have finished a program or when
your goals have changed.
Improve flexibility. Injuries to the key muscle groups used in the
golf swing can be significantly lowered by improving flexibility.
Proper stretching prepares the body for the stress of the game and
improves overall range of motion.
Add general strength. Strength training increases overall flexibility
in those muscles supporting the joints involved in the full swing.
Strengthen the rotator cuff. Strengthening the shoulder girdle
increases stability at the top of the backswing position.
Strengthen the abdominals. Powerful abdominals improve posture
at the address and help to prevent lower-back pain associated with
the golf swing.
Strengthen muscles of the upper legs. Strengthening the upper legs
provides improved balance during the swing.
Strengthen muscles of the hips. Strengthening the hips adds power
and club-head speed.
Strengthen muscles of the lower legs. Strong calf muscles add
push-off power in the downswing.
Strengthen muscles of the trunk. A strong lower back is critical to making an effective turning motion in the golf swing. Strengthen muscles of the forearms, wrists, and hands. Strengthening the forearms, wrists, and hands adds to better club control. Strengthen muscles of the upper arms. Strong biceps and triceps muscles are vital for golf performance. Triceps are important for distance off the tee. Increase cardiovascular capacity. Increased aerobic capacity enhances endurance, which helps to maintain your consistency in playing over 18 holes. Fitness Analyzer. The Fitness Analyzer is designed to help you determine your fitness level. The following four tests measure flexibility, upper-body strength, trunk strength, and lower-body strength. Each activity will be scored as follows: Level I = 1 point, Level II = 2 points, and Level III = 3 points. Total the points upon completion and match your score to the fitness ranking chart on page 12. Warm up and stretch before attempting these tests.
Sit upright on the ground or floor with the legs extended in front and the feet slightly apart. Place a yardstick between the feet with the 15-inch mark at the heels. Place one hand atop the other and lean forward from the waist as far as possible. Do not bounce or jerk. The number on the ruler that is at the top of the middle finger indicates your flexibility. Match the number of inches you reach to the chart given here to assess your current status.
To calculate your overall fitness ranking, add up your scores (or levels) from the four tests and compare the total to the chart below. For example, Tom, a 54-year-old male, reached 12 inches in test #1, completed 30 push-ups in test #2, held a 45-degree torso angle for 15 seconds in test #3, and kept a 90-degree lower-body angle for 74 seconds in test #4. Tom therefore scored 2,3,2, and 2 for a total score of 9, which means that he should begin the program at Level II. 47 total points scored = Level I Cardiovascular duration: 1020 minutes Free weight range: 05 pounds Plate loading range: 1050 pounds Number of repetitions: 810 811 total points scored = Level II Cardiovascular duration: 2030 minutes Free weight range: 58 pounds
Plate loading range: 2060 pounds Number of repetitions: 1012 12 or more total points scored = Level III Cardiovascular duration: 3045 minutes Free weight range: 815 pounds Plate loading range: 30 + pounds Number of repetitions: 1215 Building a Program. This is a year-round training regimen. It is essential that you continue to practice and play while the body grows accustomed to the workout. Recover for a minimum of two hours before heading to the driving range. Please remember to be careful and not push too hard in the beginning. It works better in the long run that you ease into the programthe one situation you want to avoid is being too sore to play or practice following a workout! The exercises are supposed to help your golf, not hinder your time on the course. Once you have determined your fitness level using the Fitness Analyzer, start incorporating flexibility, strength, and endurance exercises a minimum of four days each week. Flexibility exercises should be done pre and postworkout and after warm-up and cooldown periods. The poststretch can be done with a partner or using the proprioceptive neuromuscular facilitation (PNF) method (see chapter 6). Strength exercises should be done using a 2-2-4 format or 2-2 format as noted. A 2-2-4 format involves two counts initiating the exercise to the maximum position, two counts holding the maximum position while flexed, and four counts emphasizing negative resistance returning to the start position. A 2-2 format is for the exercises that have a constant movement: two counts on the initiation and two counts for the return to the start position. Each exercise should be done in succession with no rest between. Once the first muscle group is completed, stretch the next muscle group before moving on. Move fluidly through each exercise. Try listening to music with a tempo at about 124130 beats per minutethis should help you with the correct timing for the exercises. (To order music that works well for this purpose, call 1- 800-315-2329.) Do cardiovascular training for endurance using an interval format for a sustained period of time (see pages 14 and 15 for a recommended duration). This approach emphasizes both aerobic and anaerobic training, which are equally important in golf. You need to be able to recover quickly from walking up steep hills on the course, for example, and the best way to improve your recovery is through aerobic and anaerobic training. Work at a minimum of 65 percent of your maximum heart rate (220 bpm minus your age = maximum). You can reach close to your maximum during anaerobic training, but don’t hold this level of exertion longer than approximately 90 seconds. Sample Programs After determining the results from your performing the Fitness Analyzer, follow the appropriate level of program as indicated on pages 14 and 15. Both the strength and power program and the endurance program contain flexibility exercises that will help to maximize your gains. Here is a checklist of equipment you’ll need:
1. Step bench with risers
2. Ankle weights in pairs, including 10 and 20 pounds
3. Hand weights in pairs, including 3, 5, 8, 10, 12, 15 pounds
4. Abdominal roller
5. Floor mat
6. Music (optional)
Strengthen muscles of the trunk. A strong lower back is critical to making an effective turning motion in the golf swing. Strengthen muscles of the forearms, wrists, and hands. Strengthening the forearms, wrists, and hands adds to better club control. Strengthen muscles of the upper arms. Strong biceps and triceps muscles are vital for golf performance. Triceps are important for distance off the tee. Increase cardiovascular capacity. Increased aerobic capacity enhances endurance, which helps to maintain your consistency in playing over 18 holes. Fitness Analyzer. The Fitness Analyzer is designed to help you determine your fitness level. The following four tests measure flexibility, upper-body strength, trunk strength, and lower-body strength. Each activity will be scored as follows: Level I = 1 point, Level II = 2 points, and Level III = 3 points. Total the points upon completion and match your score to the fitness ranking chart on page 12. Warm up and stretch before attempting these tests.
Sit upright on the ground or floor with the legs extended in front and the feet slightly apart. Place a yardstick between the feet with the 15-inch mark at the heels. Place one hand atop the other and lean forward from the waist as far as possible. Do not bounce or jerk. The number on the ruler that is at the top of the middle finger indicates your flexibility. Match the number of inches you reach to the chart given here to assess your current status.
To calculate your overall fitness ranking, add up your scores (or levels) from the four tests and compare the total to the chart below. For example, Tom, a 54-year-old male, reached 12 inches in test #1, completed 30 push-ups in test #2, held a 45-degree torso angle for 15 seconds in test #3, and kept a 90-degree lower-body angle for 74 seconds in test #4. Tom therefore scored 2,3,2, and 2 for a total score of 9, which means that he should begin the program at Level II. 47 total points scored = Level I Cardiovascular duration: 1020 minutes Free weight range: 05 pounds Plate loading range: 1050 pounds Number of repetitions: 810 811 total points scored = Level II Cardiovascular duration: 2030 minutes Free weight range: 58 pounds
Plate loading range: 2060 pounds Number of repetitions: 1012 12 or more total points scored = Level III Cardiovascular duration: 3045 minutes Free weight range: 815 pounds Plate loading range: 30 + pounds Number of repetitions: 1215 Building a Program. This is a year-round training regimen. It is essential that you continue to practice and play while the body grows accustomed to the workout. Recover for a minimum of two hours before heading to the driving range. Please remember to be careful and not push too hard in the beginning. It works better in the long run that you ease into the programthe one situation you want to avoid is being too sore to play or practice following a workout! The exercises are supposed to help your golf, not hinder your time on the course. Once you have determined your fitness level using the Fitness Analyzer, start incorporating flexibility, strength, and endurance exercises a minimum of four days each week. Flexibility exercises should be done pre and postworkout and after warm-up and cooldown periods. The poststretch can be done with a partner or using the proprioceptive neuromuscular facilitation (PNF) method (see chapter 6). Strength exercises should be done using a 2-2-4 format or 2-2 format as noted. A 2-2-4 format involves two counts initiating the exercise to the maximum position, two counts holding the maximum position while flexed, and four counts emphasizing negative resistance returning to the start position. A 2-2 format is for the exercises that have a constant movement: two counts on the initiation and two counts for the return to the start position. Each exercise should be done in succession with no rest between. Once the first muscle group is completed, stretch the next muscle group before moving on. Move fluidly through each exercise. Try listening to music with a tempo at about 124130 beats per minutethis should help you with the correct timing for the exercises. (To order music that works well for this purpose, call 1- 800-315-2329.) Do cardiovascular training for endurance using an interval format for a sustained period of time (see pages 14 and 15 for a recommended duration). This approach emphasizes both aerobic and anaerobic training, which are equally important in golf. You need to be able to recover quickly from walking up steep hills on the course, for example, and the best way to improve your recovery is through aerobic and anaerobic training. Work at a minimum of 65 percent of your maximum heart rate (220 bpm minus your age = maximum). You can reach close to your maximum during anaerobic training, but don’t hold this level of exertion longer than approximately 90 seconds. Sample Programs After determining the results from your performing the Fitness Analyzer, follow the appropriate level of program as indicated on pages 14 and 15. Both the strength and power program and the endurance program contain flexibility exercises that will help to maximize your gains. Here is a checklist of equipment you’ll need:
1. Step bench with risers
2. Ankle weights in pairs, including 10 and 20 pounds
3. Hand weights in pairs, including 3, 5, 8, 10, 12, 15 pounds
4. Abdominal roller
5. Floor mat
6. Music (optional)
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