Physical training

[DubRepublic]

I'm just curious as to how many people on here are putting time in at the gym to do some physical training. (lifting twofours in and out of the trunk doesn't count nor does carrying a staff bag to the cart)

And... Is your physical training specific to golf or more general fitness? The reason I'm asking is that before I went back to school I was weight training every day and went from 195lbs down to 145lbs then back up to hovering between 160-165lb and 8% body fat. None of my training was specific to golf. Although I was in the greatest shape of my life, it hindered my game. I had built up a lot of muscle but lost all the flexibility in my upper body.

Since school started in the fall I've had no time to train anymore. I've put on 10lbs, lost all my defintion and can't do nearly the cardio I used to.

Now I've got the time on my hands again and I'm back to training. I want to get myself back into the shape I was in but want to do a more sport specific training. My new routine involves more cardio trim down the BFI, sprints for heart health and metabolism and doing half my usual weight at higher reps and faster speeds. Finally I'm concentrating on increasing the range of muscular motion during the exerciese.

Does anyone here have some help to share?

[GolfLogic]

A program I have been using which is great is Strolf. Check out their web site for more information.
www.strolf.com

[larmet]

I'm just curious as to how many people on here are putting time in at the gym to do some physical training. (lifting twofours in and out of the trunk doesn't count nor does carrying a staff bag to the cart)

And... Is your physical training specific to golf or more general fitness? The reason I'm asking is that before I went back to school I was weight training every day and went from 195lbs down to 145lbs then back up to hovering between 160-165lb and 8% body fat. None of my training was specific to golf. Although I was in the greatest shape of my life, it hindered my game. I had built up a lot of muscle but lost all the flexibility in my upper body.

Since school started in the fall I've had no time to train anymore. I've put on 10lbs, lost all my defintion and can't do nearly the cardio I used to.

Now I've got the time on my hands again and I'm back to training. I want to get myself back into the shape I was in but want to do a more sport specific training. My new routine involves more cardio trim down the BFI, sprints for heart health and metabolism and doing half my usual weight at higher reps and faster speeds. Finally I'm concentrating on increasing the range of muscular motion during the exerciese.

Does anyone here have some help to share?

I'd suggest focusing on stretching routines and core strengthening.

Get a stability ball and work with that. Try and perform a golf swing while on top of it. Yes, on top of it.

[Farmboy]

I climb the stairs at night to go to bed................does that count?:D

[DubRepublic]

I'd suggest focusing on stretching routines and core strengthening.

Get a stability ball and work with that. Try and perform a golf swing while on top of it. Yes, on top of it.I do all my shoulder work on a stability platform and do my chest work on a ball. I do rotational movements on the cables to mimic the swing.

I climb the stairs at night to go to bed................does that count?:D No because you are out of breath and pass out. he he

[Samick]

I have been doing excercises as well. I do bicep curls, flies, lats and back with 20lb dumbells, you dont want weights that are too heavy. I also made the same mistake you did a couple years ago with heavy weights and a protein supplement. I lost bodyfat but stayed the same weight because of "ripped muscle". But, when it came time to hit balls...I was too friggin tight to make a swing. I was done!

So now, lighter weights (15-20lbs) with a few more reps (I lift them a little quicker as well. Golf is a "fast twitch muscle" sport if you will) Along with the weights I do 20-30 minutes of eliptycal trainer cardio, and 100 crunches a night. (The abs are there, just need more definition, heading to Cuba in 3 months):D I vary my workout schedule from 2 days workout, one off.....to sometimes working out for 3 days and off two. One very important thing to remember is to stretch! You must stretch to maintain flexiblility.

I think cardio and core strengthening are the most important with stretches.

Right now I'm a.........ahem......slim 5'8" 148 pounder.

[hogannut]

I work out 3 days a week for 2 hours per session. I do 45 minutes stretching, 45 minutes strengthening (low weight and core strengthening) and 30 minutes on the bike. It is totally worth it when you play 36 holes, carry your bag and your not totally tired. I have been doing it for the last 10 years and my back problems have disappeared.

[Thimble]

IMHO, yoga can be tremendous for golf, especially when it comes to strengthening your tendons/ligaments to avoid injury. It also increases core strength, overall flexibility and balance.

Plus, yoga chicks are hot!

I also do strength training twice a week. I'm no longer going for big increases in strength, preferring to maintain my current level instead.

[Faemow]

IMHO, yoga can be tremendous for golf, especially when it comes to strengthening your tendons/ligaments to avoid injury. It also increases core strength, overall flexibility and balance.

Plus, yoga chicks are hot!

I also do strength training twice a week. I'm no longer going for big increases in strength, preferring to maintain my current level instead.

Actually i think you're right, I got into a discussion yesterday with my secretary, said her husband might join a Yoga for golf. TW does it, that's why he's like a rubber band.

[DubRepublic]

I used to do Yoga religiously and Pilates too. Pilates really helped with small muscle strength and definition. Yoga stretched it all out and made me lean and flexible.

I'll have to look up the yoga schedule at my gym again.

[felsteinb]

I have been going to the gym now for about a year but did not tailor my work out to golf. I would like to start working out spastically for golf however I don't know of a lot of weight training, core stability, and stretching exercises that focus of the correct mussels for golf.. I am wondering if anyone knows of any good books or websites I could pick up to get a golf workout routine started.

[hogannut]

I no longer lift weights. I do resistence exercises with rubber bands and push ups, shoulder dips and chin ups. I use a rowing machine for 15 minutes and a bike for 30 minutes. I also do core strengthening with the big rubber ball and a 45 minute streching routine. i do this 3 times a week and swear by it. I'm 41 years old and do not notice any slow down in my golf swing. I still produce 115 m.ph. club speed and am using "X" flex shafts. I am positive I would not be able to do this without exercising. I also don't get as tired when I play.

[Vokey Design]

I have been going to the gym now for about a year but did not tailor my work out to golf. I would like to start working out spastically for golf however I don't know of a lot of weight training, core stability, and stretching exercises that focus of the correct mussels for golf.. I am wondering if anyone knows of any good books or websites I could pick up to get a golf workout routine started.

Set up one session with a PT at your gym... this is what they do. They can give you a Golf specific training schedule based on your specific needs.

[tigerclub2]

Not sure if this forum is old but here are my two cents worth. 5 years ago, I was very serious about my game. Got my index down to +2.7. I did alot of strength training combined with yoga. I found I could put on bulk but stayed flexible becuase of the yoga. The yoga I believe gave me the best results for golf. The strength training gave me the best result for delicate shots and pressure shots. I did alot forearm training by the way. I did gain about 10 yards but more importantly had a tighter coiled and in-control swing. My swing has always been pretty loose. However, I must admit I am pretty flexible anyway.

Just started back with Golf and strength training. Hopefully will have the same results.

Jeff

[felsteinb]

Jeff what types of strength training were you doing, light weights and more reps or heavyer weights with less reps? I am thinking about doing core, resistant and med ball training along with stretching. I don't really wont to bulk up just lose some weight and tone up.

Not sure if this forum is old but here are my two cents worth. 5 years ago, I was very serious about my game. Got my index down to +2.7. I did alot of strength training combined with yoga. I found I could put on bulk but stayed flexible becuase of the yoga. The yoga I believe gave me the best results for golf. The strength training gave me the best result for delicate shots and pressure shots. I did alot forearm training by the way. I did gain about 10 yards but more importantly had a tighter coiled and in-control swing. My swing has always been pretty loose. However, I must admit I am pretty flexible anyway.

Just started back with Golf and strength training. Hopefully will have the same results.

Jeff

[tigerclub2]

I do various training. The best thing to do is switch routines every 6 to 8 weeks. I also borrowed some ideas from bodybuilders. Let me explain. I switch between toning and strength training. I stick to core body strength. I usually work on flexiblity to warm up. I run or ride for 15 minutes to bring my heartrate up. I try to keep my heart rate up the entire workout. After cardio I do as many pull-ups as I can. Back strenght is key to golf. Now the work-out.
1) I do two sets of opposite muscles in a row.
a. Chest (if strength time heaby enough to do 8, if toning heavy enough to do 10) immediately next I do bi's the same way. Rest for 30 to 40 seconds or enough time to get water. Then I do another set.
b. Chest same as above but different exerise. If I am building I do incline or decline bench. If toning then flys. If toning for bi-ceps, I do one handed seated curls.
c. Back and Tri-ceps - same as above
d. Back and Tri-ceps - same as above.
e. Cool-down usually flexiblity for 10 minutes
2) This day two
a. Shoulder and lower back
b. Shoulder and lower back
c. Forearms and stomach (I would definately work this in - back for swing forearms for control and short game.
3) This is off day - I usually do yoga at night. I help me sleep and I don't sleep very much so I need this
4) I never do legs for heavy strength training. Most of the time I work legs into day one or two with one full set of front and back muscles. I do this because yoga and cardio work my legs. I have found hamstring flexiblity is very key. I am not doing this now but working legs outside of weights focusing on fast muscle twitch. I mean jumping and a type of back and forth bouncing like ice skating. You guys up there know something of ice skating.

My goal is to work 4 to 5 times a week.

If I am working strength I will work for 12 to 16 weeks with heavy. Every four weeks one full week will be on maxing out.

The final key to weight loss, toning or strength training. The last couple of reps must be a struggle. DO not do the reps fast but in deliberate, full range with a squeze of the muscle in the flexed position. The end of the work-out you should be fully pumped and breathing heavy.

Hope this helps

Just sent a reply but did not hit reply to you message. Hope this helps

Jeff

[Cybergolfer]

A program I have been using which is great is Strolf. Check out their web site for more information.
www.strolf.com (http://www.strolf.com)

What's the cost?

[justgiver]

I wouldn't recommend Strolf. I tried it a few years back to deal with some back issues & golf but it did not help. Over-priced and under serviced based on my experience.