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06-25-2005 07:22 AM #1
Lift Weights to Play Your Best Golf
Lift Weights to Play Your Best Golf
Written By Mike Pedersen, Golf Fitness Expert
Golf has always been viewed as a game of leisure. But today's golfer is leaner, stronger, and fitter. Until the last few years, golfers didn't know how to go about incorporating exercise or, specifically, resistance training. They have had a vision of going into the local gym and being intimidated by the "muscle heads." It can also be overwhelming to decide what plan of action to take and if it will be worth the time and effort. I have listed some myths about strength training for golf and the truths about them as well.
"I will bulk up too much and that will hinder my golf swing."
Resistance training specific for golf will not result in muscle gain that will alter your swing mechanics. To increase muscle size, involves lifting increasingly heavier weights with lower repetitions, increasing your calorie intake dramatically, and spending a couple of hours per day lifting weights. A golf-specific conditioning program incorporates moderate weight, with medium (12-15) repetitions, and in a time frame of 30-45 minutes. This type of program is designed to improve your golf specific strength and endurance, not build muscle.
"I will lose flexibility if I lift weights."
In fact, the opposite is true! Weak muscles are also tight muscles. When you do resistance training, you are increasing blood flow, working through a functional range of motion specific to golf, and strengthening the tendons and ligaments in every joint of your body. In conjunction with a stretching program, strength training will improve flexibility, not hinder it.
"Weight training will cause me to lose feel."
By strengthening your muscles specific to golf, you will have better control of your body. A sport specific program trains your body specifically for your golf game. When you improve functional strength, you have more control and balance, which will improve your feel. Strength training involves body awareness, muscular control, and coordination. These are all key elements for enhanced golf.
So in summary, strength training can be done when you are in your early teens (with supervision), or into your late 80’s. I have personally worked with people in there 70’s and 80’s who increased their strength 100%. This was partly due to the initial level of fitness being so low. My point is, that it is never too late to start. Search out a fitness professional or conditioning specialist to design a golf specific program and you will play better than you ever imagined! Start now!
This article was provided by Mike Pedersen, founder of Golf-Trainer.com. For more information on exercises specific for golf – visit his site at http://www.golf-trainer.com
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11-10-2009 02:53 PM #2
I joined a gym last week. Lifting weights FTW!
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11-10-2009 03:51 PM #3"your calorie intake dramatically, and spending a couple of hours per day lifting weights
Actually it is calories and proteins intake.Not calories from fat foods such as fries etc. And a couple hours in the gym will cause overtraining unless steroids are involved. And after a while steroids will not work anymore and your recuperation system will be worse than before going on steroids. Take a look at a sample diet for muscle building: To add 10-20-30 lbs of muscle bodybuilding diet will contain over 4000 calories and 225 grams of protein per day. That is a lot of food.
Sample Bodybuilding Diet For Men
http://bodybuilding.about.com/od/nut...samplediet.htm
Meal 1 (7 AM)
1 cup of dry oats mixed with water
1 cup of egg beaters
Meal 2 (9 AM)
Meal replacement packet like Prolab's Lean Mass Complex (which has a 40/40/20 nutrient ratio) mixed with water or a protein powder (with around 40 grams of protein) mixed with 40 grams of carbs from cream of rice, grits, or oatmeal.
1 Tablespoon of Flaxseed Oil (Spectrum brand is best)
Meal 3 (12 Noon)
1 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
2 cups of green beans, broccoli or any other desired vegetable
6-8 ounces of chicken, turkey, or lean fish
Meal 4 (3 PM)
Same as Meal 2
Meal 5 (6 PM)
1 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
2 cups of green beans, broccoli or any other desired vegetable
6-8 ounces of chicken, turkey, or lean fish
Meal 6 (8 PM)
Same as Meal 2Live as if you were to die tomorrow. Learn as if you were to live forever.
Mahatma Gandhi
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11-10-2009 09:40 PM #4
- Join Date
- Feb 2005
- Location
- Forever stuck between single digit and trunk slammer!
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Only if you're looking to put on weight. I'm hitting the gym again to tone up and better my flexibility. I don't plan on eating that much food, as listed above.
But I'll be honest, early in the spring, after a winter of being in the gym, I've never hit the ball with such force. I could feel a dramatic improvement in how fast I could turn through the ball, due to my core strengthening.
Just started back after 3 months off, can't wait to see the results after a full winter of training.Last edited by Big Johnny69; 11-10-2009 at 09:56 PM.
"A life lived in fear of the new and the untried is not a life lived to its fullest." M.Pare 10/09/08
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11-12-2009 07:59 AM #5
The secret is to add functional strength. Try any of the Core Performance books (specifically, Core Performance for Golf) or take a look a their website (www.coreperformance.com).
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11-12-2009 09:14 PM #6
it's also good to have a motivation.
http://www.youtube.com/watch?v=hqY5woMdv4A
instead of saying Arnold, I say Tiger! Tiger! Tiger!
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11-13-2009 09:08 AM #7
- Join Date
- Feb 2004
- Posts
- 4,163
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11-14-2009 03:53 PM #8
This is also good information.
http://www.youtube.com/watch?v=BaDXN...C3A9C0BA78977D
Semper fi,
[URL="http://www.swingsyncgolf.ca"]www.swingsyncgolf.ca[/URL]
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11-18-2009 07:28 AM #9
I was doing squats with a personal trainer on Saturday, and it was the last set for the day. He pushed me to go for one more rep. I finished the rep but i held my breath too long and almost passed out. I left the gym with a sharp pain in the back of my skull which went away, but came back last night and didn't let me sleep. I researched what it might be online, it turns out i have a Primary Exertion Headache, possible bleeding of the brain or separation of lining of the brain. Fun stuff. I've called in sick to work and i'm going to see a doctor. Boooo!
Out 2-4 weeks.
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11-19-2009 01:58 AM #10
spent 8 hours in E.R. today. all tests negative. no more gym for a while. but doctor didn't say anything about golf.
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11-23-2009 08:49 PM #11
Your trainer should be watching your breathing.....
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11-24-2009 09:06 PM #12
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11-25-2009 06:43 AM #13
who diagnosed PEH. The internet? or did you actually hear that from a Doctor.
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11-25-2009 08:51 AM #14
- Join Date
- Feb 2005
- Location
- Forever stuck between single digit and trunk slammer!
- Posts
- 16,809
I am already starting to see the benefits again that I was having from earlier in the spring. Played yesterday and I could swing, what felt like effortlessly, with the driver and the ball was just rocketting down the fairway. Been really working on my core strength and yesterday was the first real sign of my hardwork. I could turn so strong through the ball. Almost drove a 315yd par 4, was a mere 15-20yds away. Can't wait to see how a full winter will help with my game.
"A life lived in fear of the new and the untried is not a life lived to its fullest." M.Pare 10/09/08
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11-25-2009 08:56 AM #15
it's my own diagnosis because it's the closest thing to what i'm experiencing. it's either PEH or i sprained a muscle in my spine. the doctors say they can't find anything wrong through ct scans and blood tests. however, if i start doing any form of exercise i feel like my brain is swollen and there is pressure build-up in it. It's as if there is too much blood in my head and it has nowhere to go. It's like a tire that is overinflated with air. If it hits a speed bump it will pop. That's how my head feels. It doesn't hurt anymore, but if i start doing exercise it will hurt. I can't do sit ups or run too fast. I just have to rest and hope this goes away in a few weeks.
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01-07-2010 11:10 AM #16
- Join Date
- Jun 2008
- Location
- Nepean
- Posts
- 950
Did anyone sign up to this site? I am wanting some exercises to work on when I am at the gym. I personally am looking to bulk up a bit, but at I want to make sure I am not going to ruin my summer hobby!
Any good exercises that people know to work on?
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01-07-2010 11:17 AM #17
I've been a member of coreperformance for about 4 years. I am currently on the hockey program. I can't say I hit the ball further (I'm a 30 handicap) but I am overall much more fit and don't have nearly as many injuries. I think they have a trial golf program you can try for a while.
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01-07-2010 01:09 PM #18
My wife received an exercise set specifically made for golfers that describes which to do during the golf season and the off-season. I'll try to get the source and post it. Just my luck, I tore something in my shoulder joint (during my second last round) and my physiotherapist won't let me do any weight training until I'm healed.
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01-07-2010 01:56 PM #19
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01-07-2010 02:43 PM #20
The number one strength and conditioning coach in the world is http://www.charlespoliquin.com/
Semper fi,
[URL="http://www.swingsyncgolf.ca"]www.swingsyncgolf.ca[/URL]
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01-07-2010 03:06 PM #21
If you do just a bit of research online you will find a multitude of sites with full workout programs for people who want to get lean or big. It's all about eating correctly and workign out correctly to achieve your goals of size or being lean. More reps less weight or less reps more weight or a great mix between the two. I worked out for the past year in the gym and am now on P90X for a change up and loving it.
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01-07-2010 03:13 PM #22
Tall cans of Stella have some weight to them... that count? I'd beat Tiger Woods in no time if that helped!
Donny Vantage NFL Guru, since 1974
Money won is twice as sweet as money earned
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01-08-2010 12:26 AM #23
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01-08-2010 12:28 AM #24
- Join Date
- Jun 2008
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- Nepean
- Posts
- 950
I have had some looking on it already into these and was on one for a while. I am wanting a good golf one though at the same time. I haven't really seen any 'good' golf workout plans. The ones that I would be interested in seem that you need to pay....... Maybe I should look at some of those books and check em out online or take a seat at chapters and make some notes
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01-08-2010 12:02 PM #25
I don't think you need anything "golf specific" that doesn't make any sense to me. You want to improve overall flexibility, strength especially in your core, arms, shoulders, backs and thighs. Any good weight and stretching program will cover all of this. You don't need to dish any cash out.
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01-08-2010 01:16 PM #26
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01-08-2010 01:18 PM #27
Or you can follow Arnold Schwarzenegger's old Routine
Mon, Wed, Fri
Chest:
Bench press 5 x 6-10
Flat bench flyes 5 x 6-10
Incline bench press 6 x 6-10
Cable crossovers 6 x 10-12
Dips (body weight) 5 x failure
Dumbell pullovers 5 x 10-12.
Back:
Wide-grip chins (to front) 6 x failure
T-bar rows 5 x 6-10
Seated pulley rows 6 x 6-10
One-arm dumbell rows 5 x 6-10
Straight-leg deadlifts 6 x 15
Legs:
Squats 6 x 8-12
Leg press 6 x 8-12
Leg extensions 6 x 12-15
Leg curls 6 x 10-12
Barbell lunges 5 x 15
Calves:
Standing calf raises 10 x 10
Seated calf raises 8 x 15
Oneplegged calf raises (holding dumbells) 6x12
Forearms:
Wrist curls (forearms on knees) - 4 sets, 10 reps
Reverse barbell curls - 4 sets, 8 reps
Wright roller machine - to failure
Abs:
½ hour of a variety of nonspecific abdominal exercises, done virtually nonstop.
Tues, Thurs, Sat
Biceps:
Barbell curls 6 x 6-10
Seated dumbell curls 6 x 6-10
Dumbell concentration curls 6 x 6-10
Triceps:
Close-grip bench presses 6 x 6-10
Pushdowns 6 x 6-10
French press (barbell) 6 x 6-10
One-arm triceps extensions (dumbell) 6 x 6-10
Shoulders:
Seated barbell presses 6 x 6-10
Lateral raises (standing) 6 x 6-10
Rear-delt lateral raises 5 x 6-10
Cable lateral raises 5 x 10-12
Calves , Forearms & Abs:
Same as Monday, Wednesday, Friday workoutYou only get out of something what you put into it
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01-08-2010 01:47 PM #28
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01-08-2010 01:47 PM #29
Sorry Hearzy; By the time I got home after Physio last night, walked the dogs cooked, ate, walked the dogs, it was bed time. (Up at 4AM has its' drawbacks).
I'll get the info together tonight while my wife talks to her mother. (Unless I pass out in the hot-tub c/w six-pack before she gets home.)
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01-08-2010 01:49 PM #30
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