Training For Golf- A Golf Fitness Program Must Include...

I am going to be discussing Golf Fitness and developing an athletic golf game

, physique and lifestyle. So just how do we structure an effective golf workout, and what are the program principles that must be adhered to to maximize the productivity and results for your physique and golf game?

Correct program design is a complex thing, and consumers must be wary of expecting a one size fits all solution when it comes to workouts for golf. This applies whether you are focussing on fat loss or less back pain, increase flexibility or more distance of the tee, what must be followed is a structure that suits you, your abilities, your goals, nervous system experience (training experience), current metabolic levels, ligament length, any weaknesses, and so on.

This does not mean however that every golf program you follow must be custom made to you, it is simply meaning that be mindful of what the program entails, and be sure it suits some of the above criteria. If constructed correctly, a great workout for golf can;

Increase drive distance

Improve iron accuracy

Enable swing changes to be a lot easier due to mind muscle connections and reduce imbalances by developing strength in the right areas

Improve body and mind endurance on the course as well as giving you a fantastic looking physique that is worthy of any athletes admiration.

A good athletic golf workout program should include some of the following key principles, if not all of them.

Stability and mobility enhancement in the key areas.

From head to toe in the golf swing we need require these two factors, but where they occur is crucial to a better golf swing. For example stability in the knees and legs, but mobility in the hips.

Mimicking patterns of the kinetic chain of the golf swing.

This really means, when we understand the vital muscles needed for the golf swing and in what order they fire from address through to finish position, we can develop accordingly. Legs, glutes, transverse abdominal etc can be and precise movements can be integrated.

Allows you to train in multi directions.

Traditional stretching is done in one plane of motion - a correct workout for golf teaches the muscles and joints how to reach, lunge, squat, bend, twist or swing to their fullest range of motion.

Does not focus on how much you lift for strength gains.

Quite simply, we work for development and strength will come. This is without injuries and wear and tear on joints. Done by working muscles not movements and focussing on the nervous system adaptation to training rather than the muscle-skeletal system. It has multi plane movements throughout. Continual training in one plane of motion for too many exercises limits agility and flexibility as well as increasing injuries due to over repetition on one plane exercises, and the golf swing itself. Therefore we introduce variances within the workout for golf that yields results for the same muscle groups.

Reduces bi - lateral deficit.

We all have a dominant strong side of the body, and this greatly affects our ability to maintain correct swing paths and adhere to the kinetic chain mentioned earlier. The body must be in sync to perform and look its best, when we develop our weaker side CORRECTLY (not lifting more or doing more on the weaker side) we limit the dominance.

Includes explosive/dynamic movements.

The golf swing is dynamic, thus for a workout for golf we must train in the same manner, no pausing repetitions, no slow counting. These are detrimental to muscle and nervous system development, attempt to perform moves with intensity force yet under control A key principle of training.

It does not need to include cardio to improve endurance.

This is a long fought out battle. The long cardio sessions came about due to health clubs in the 1980's needing members to use their machines. For time efficiency, metabolic improvement and endurance on the golf course a great workout for golf program will be a hybrid of exercises that create agility, strength, development and to create oxygen debt.

It should take you out of your comfort zone. No matter where you are starting at, if it does not feel like work, it is not working out. To develop a great physique and a great golf game, we must enhance the capability of the nervous system to better deal with work load of an athletic golf workout to improve your performance.

Allows for progression and digressions.

A training program must be pliable, understanding where you are internally and how your body is and can respond to a golf workout is vital. You must be able to "feel" how an exercise feels, with this and understanding the principles you can challenge yourself accordingly.

Works the smaller muscles such as in the posterior chain.

An often neglected area of the body within golf fitness programs is only working the muscles we see, the posterior chain (gluteus maximus, erector spinae muscle group, trapezius, posterior deltoids, and so on..) These are needed for balanced development and supporting larger muscles when training as well as maintaining a good spine angle during the golf swing and limiting injuries.

Needs to be realistic for your schedule.

A workout for golf must be adaptable for your lifestyle and time limitations. Fitness is one of the most important things you can do for your golf swing and to have an athletic physique to be proud of, most importantly for your health. SO MAKE TIME FOR IT. If you have not got your health, you can be left with very little else. However, a hybrid type program as mentioned earlier is the best time efficient way to get to your goals on and off the golf course.

Hopefully you get the idea that if you really want to develop a great consistent golf swing, and a lean, strong athletic physique a program must consist of key principles and more than your regular Squat, Deadlifts and Bench press and jogging sessions if you want it to equate it to lower scores, longer drives and to be injury free. See some of my videos for examples of exercises www.youtube.com/athleticgolftraining join the gang and find us Facebook/athleticgolftraining and subscribe to my blog at www.athleticgolftraining.com to learn more.

by: Alex Fortey

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