Lift Weights to Play Your Best Golf

Kilroy · 06-25-2005, 07:22 AM

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

nokids · 11-10-2009, 02:53 PM

I joined a gym last week. Lifting weights FTW!

Chieflongtee · 11-10-2009, 03:51 PM

Quote:

"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 2

Big Johnny69 · 11-10-2009, 09:40 PM

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.

moochie · 11-12-2009, 07:59 AM

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).

nokids · 11-12-2009, 09:14 PM

it's also good to have a motivation.
http://www.youtube.com/watch?v=hqY5woMdv4A

instead of saying Arnold, I say Tiger! Tiger! Tiger!

BC MIST · 11-13-2009, 09:08 AM

Quote:

Originally Posted by moochie

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).

Excellent stuff.

semperfi45 · 11-14-2009, 03:53 PM

This is also good information.
http://www.youtube.com/watch?v=BaDXN...C3A9C0BA78977D

Quote:

Originally Posted by BC MIST

Excellent stuff.

nokids · 11-18-2009, 07:28 AM

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.

nokids · 11-19-2009, 01:58 AM

spent 8 hours in E.R. today. all tests negative. no more gym for a while. but doctor didn't say anything about golf.

John · 11-23-2009, 08:49 PM

Your trainer should be watching your breathing.....

nokids · 11-24-2009, 09:06 PM

Quote:

Originally Posted by John

Your trainer should be watching your breathing.....

right before i hurt myself he was telling me how he injured himself a week earlier by lifting too much. this guy is bad luck.

rancherJ · 11-25-2009, 06:43 AM

who diagnosed PEH. The internet? or did you actually hear that from a Doctor.

Big Johnny69 · 11-25-2009, 08:51 AM

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.

nokids · 11-25-2009, 08:56 AM

Quote:

Originally Posted by rancherJ

who diagnosed PEH. The internet? or did you actually hear that from a Doctor.

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.

Hearzy · 01-07-2010, 11:10 AM

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?

moochie · 01-07-2010, 11:17 AM

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.

stevek · 01-07-2010, 01:09 PM

Quote:

Originally Posted by Hearzy

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?

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.

Hearzy · 01-07-2010, 01:56 PM

Quote:

Originally Posted by stevek

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.

That would be great if you can find it. I will do the training for you since you can't

But hey, it's better to be safe and be ready to golf next season then to not play again

semperfi45 · 01-07-2010, 02:43 PM

The number one strength and conditioning coach in the world is http://www.charlespoliquin.com/

Quote:

Originally Posted by Hearzy

That would be great if you can find it. I will do the training for you since you can't

But hey, it's better to be safe and be ready to golf next season then to not play again

John · 01-07-2010, 03:06 PM

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.

fundonny · 01-07-2010, 03:13 PM

Tall cans of Stella have some weight to them... that count? I'd beat Tiger Woods in no time if that helped!

Hearzy · 01-08-2010, 12:26 AM

Quote:

Originally Posted by fundonny

Tall cans of Stella have some weight to them... that count? I'd beat Tiger Woods in no time if that helped!

I just got off that diet. I wasn't getting the results I wanted!

Hearzy · 01-08-2010, 12:28 AM

Quote:

Originally Posted by John

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.

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

John · 01-08-2010, 12:02 PM

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.

nokids · 01-08-2010, 01:16 PM

Quote:

Originally Posted by John

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.

This.

nokids · 01-08-2010, 01:18 PM

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 workout

semperfi45 · 01-08-2010, 01:47 PM

Quote:

Originally Posted by John

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.

I also agree with you.

stevek · 01-08-2010, 01:47 PM

Quote:

Originally Posted by Hearzy

That would be great if you can find it. I will do the training for you since you can't

But hey, it's better to be safe and be ready to golf next season then to not play again

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.)

semperfi45 · 01-08-2010, 01:49 PM

You must change your program every 6 weeks, as the human body adapts to exercise very quickly.

Quote:

Originally Posted by nokids

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 workout