Instruction
Use the right golf fitness program at the right time
The kettlebell swing (above) is an exercise that can be utilized in all three seasons. It is designed to condition the core, lumbar spine, lower body and most importantly engage the dynamic pelvic thrust, a movement that the body performs at impact. Try 4 sets of 20 with a 20-pound kettlebell for in-season workouts.*
Welcome to the golf season. We are setting up our weekend with golf and turning our attention before and after work (and sometimes during work) to golf. But what happened to the fitness program that you were on earlier this season? Oh yeah, I know, you don’t want those muscles to get tight and fatigued when you are planning on playing golf later on in the week.
If you’re worried about getting tight and fatigued from your in-season golf workout, you are doing the right fitness training, but it’s at the wrong time. What you need to know is that golfers, like other athletes, must understand the training cycles and what to do in each cycle.
Golf is just like any other sport; it has training cycles to maximize performance. And many of the best golfers in the world split their golf training into three cycles depending on the season: off-season, pre-season and in-season training.
Off-Season Training
In the offseason, which is usually November to January for golfers who live in climates with cold winters, the goal is to increase strength throughout the total body. This is where we want to do lifts like deadlifts, squats, bench presses, push presses and Olympic lifts. These are considered compound exercises and are designed to utilize more than one muscle group to perform the movement. The goal with these exercises is to stimulate strength. To effectively do this, the weight must be heavy enough (75-to-90 percent of one max rep) and the rep range should be between three-to-five reps. This will encourage the muscles to get stronger with minimum growth. This form of training should be completed with two-to-three minutes of recovery and three-to-five sets per exercise.
Rory McIlroy sees fitness as an important part of his golf game and the numbers prove it. Since the 2010, he has increased his average clubhead speed on the PGA Tour more than 4 mph to 120.73 mph, 10th best on the PGA Tour. Not bad for a golfer who stands only 5-feet 10-inches and weighs 160 pounds.
Two times per week with an active recovery day (cardiovascular training like treadmill, bike or elliptical trainer for 60 minutes at 75 percent maximum heart rate) between training days as well as stretching should also be included. Remember, for golf, we are not trying to get bigger, but stronger, so we need to make sure we are training right for our sport.
Doing training programs designed for other sports will not benefit us 100 percent in the sport of golf. For example, when the creator of CrossFit, one of the U.S.’s hottest fitness programs, was asked if CrossFit will make people better runners his reply was:
“Crossfit will make you a better CrossFitter. If you want to be a better runner then you need to do more running and exercises for running.”
CrossFit will benefit one’s strength and endurance, but it will not transfer 100 percent into your performance on the course.
Pre-Season Training
The lung press (above) is an exercise done in the preseason that is designed to condition the quads, stretch out the hip flexors and engage the core (abs, internal and external obliques and the lumbar). Try 3 sets of 15 with a 10-pound kettlebell.
The second cycle in the golfer’s training program is the preseason, which occurs between February and April. In this phase, you want to reduce your strength training and start the conditioning phase. This is where we increase the rep range to 12-to-20 reps per exercise. This form of training will allow us to maintain most of the strength that we created in the offseason, but most importantly it will increase muscle endurance.
Remember, this is golf we’re playing, so having a max bench press of 315 pounds for a one-rep max will not help you on the back nine when your muscles are fatiguing and your game is going downhill. This is where you need the muscles to be conditioned and to be able to transfer power just like it did on the first hole.
This routine should be done with two-to-three sets and a minute or two of recovery time, and it should be done two-to-three times per week. You can also add isolation exercises (ones that concentrate on one muscle during the movement) like bicep curls, side lateral and front lateral raises and triceps extensions to help strengthen the particular muscles that are weak and need some attention.
In the recovery days, increase your stretching to increase your range of motion, which is critical in having an efficient golf swing (stretching is done throughout all training cycles). You should also start doing movement patterns that mimic the motion of golf to prepare the body and neuromuscular system (the muscles of the body collectively and the nerves supplying them for better mind-muscle connection) to transfer power in the proper motion. By doing movement patterns that mimic the motion of the golf swing, you’ll improve your ability to make a correct, repeatable movement pattern and that will translate directly into your golf swing.
Let’s take a closer look the movement patterns for golf. A good example of a movement pattern that transfers coordination, sequences and conditioning to the muscles used in the sequential movement that transfers directly into golf is an exercise called 90’s. In this exercise, you stand parallel to a platform and jump up in an explosive manner and fire your hips to land on the platform while turning 90 degrees. You want to land in an athletic position (shown in the video below) to absorb the impact into the muscles of the lower body and not your knees. Step off and repeat 10 times on each side.
[youtube id=”AWifUTK2PJA” width=”620″ height=”360″]
When doing this exercise, you want to move in a sequential manner, i.e. the lower body moves first, and then the upper body moves. This is the proper kinematic sequence of the golf swing for power and consistency. Second, you will strengthen and condition your glutes to engage and fire your pelvis in the same manner as the golf swing. This is an exercise that some of the tour players are doing, but on a much higher platform.
In-Season Training
The squat press (above) is an exercise performed in the preseason and during the season to condition the core and lumbar spine. It will also engage stabilizing muscles in the lower body when it is done on an unstable functional board. Try 3 sets of 15.
The third and final cycle is the one we are beginning now, the in-season cycle. This season typically starts in mid-March (we are just starting this now in my home state of Michigan because of a long winter) and ends around September. In this cycle, many golfers are practicing and playing two-to-four times per week, and we need to utilize the off days to stretch more to maintain full range of motion. In this cycle, we are not trying to create strength or growth. Creating strength requires muscles to be stimulated through the use of intense and heavy resistances. Thus, large muscles need 48 hours to recover and small muscles need 24 hours to recover.
Trying to play or practice within those 48 hours will be unproductive because of tight, sore muscles. This is the training cycle that we need to do only movement patterns to continue to train the neuromuscular system to maintain the correct motion of an effective swing. Please understand that the movement patterns are designed to create the proper motion and to condition the muscles that are associated as closely as possible to the golf swing. These movement patterns are designed to create a repeatable movement with the proper sequence being the lower body first, then the upper body and finally the acceleration of the hands and arms into impact. This is the movement that you want to happen automatically so you can concentrate on your swing mechanics and targets. They do not take the place of playing and practicing, which is still the primary way to lower your score. They are designed to get your body moving efficiently and effectively for creating consistency, accuracy and distance as well as reducing injury and fatigue.
Here is a video that shows how I use movement patterns as a workout. It starts out with lower body concentration, upper body concentration and then total body in golf posture.
[youtube id=”OGagQ-SJAoc” width=”620″ height=”360″]
*Make sure that you consult a physician before performing this or any exercise program. It is your responsibility to evaluate your own medical and physical condition and to independently determine whether to perform, use or adapt any of the information.
If you have never taken an exercise class, it is important that you learn to use the correct techniques from a qualified instructor.
The LPGA Tour is kicking off its 2026 season this week at Lake Nona Golf and Country Club in Orlando, and the pros are dealing with something most Florida golfers rarely face: freezing temperatures.
“It’s colder here than in the UK at the minute, which is a first,” said England’s Charley Hull during Wednesday’s media day at the Hilton Grand Vacations Tournament of Champions.
Even Lydia Ko, who lives at Lake Nona, seemed surprised by the cold snap. “We’re pretty much getting to below zero in celsius here, which maybe in other parts of the country they would be thankful, but when you’re in Florida it is a little bit of a surprise,” she said.
If the world’s best players are adjusting their games for cold weather, recreational golfers should, too. Here’s how to play smart when the mercury drops.
Understand What Cold Does to Your Game
Before you change anything, you need to know what you’re fighting against. Cold air is denser than warm air, which means your ball won’t fly as far. Period.
Hull noticed this immediately during practice rounds at Lake Nona. She mentioned hitting a gap wedge into the 18th hole during a previous win but needing a 4-iron during Tuesday’s practice round. That’s a difference of four or five clubs for the same shot.
Action item: Expect to lose 5-10 yards on every club in your bag when temperatures dip below 50 degrees. Plan accordingly and don’t be stubborn about club selection.
Layer Up Without Restricting Your Swing
Hull admitted she wore three pairs of pants during practice. While that might be extreme for most of us, staying warm is critical to playing well in cold conditions.
Your muscles need warmth to function properly. When you’re cold, your body tightens up and your swing gets shorter and faster. Neither of those things help you hit good golf shots.
Action item: Wear multiple thin layers instead of one bulky jacket. Look for golf-specific cold weather gear that stretches with your swing. Keep hand warmers in your pockets between shots. And don’t forget a good hat because you lose significant body heat through your head.
Take More Club Than You Think You Need
This is where ego gets in the way of good scores. When it’s cold, the ball doesn’t compress as well off the clubface. Combined with denser air, you’re looking at serious distance loss.
The pros at Lake Nona are dealing with a course that measures 6,642 yards but plays much longer this week. If they’re adjusting, you should too.
Action item: Take at least one extra club on every approach shot. In temperatures below 40 degrees, consider taking two extra clubs. It’s better to fly the ball to the back of the green than to come up short in a bunker.
Adjust Your Expectations on the Greens
Cold weather affects putting in ways most golfers don’t consider. The ball is harder and doesn’t roll as smoothly. Your hands are cold, making it harder to feel the putter. And if there’s any moisture on the greens, they’ll be slower than normal.
Ko mentioned that she still sometimes reads the greens wrong at Lake Nona despite being a member for years. Cold weather makes that challenge even tougher.
Action item: Hit putts more firmly than usual. The ball needs extra speed to hold its line on cold greens. Take a few extra practice strokes to get a feel for the speed before you putt.
Embrace the Mental Challenge
Hull said something interesting about cold weather golf: “I like the mental toughness of it.”
That’s the right attitude. Everyone on the course is dealing with the same conditions. The player who stays patient and doesn’t get frustrated by the extra difficulty will come out ahead.
Action item: Lower your expectations by a few strokes. If you normally shoot 85, accept that 90 might be a good score in 40-degree weather. Focus on solid contact and smart decisions rather than perfect shots.
Warm Up Longer and Smarter
This might be the most important tip of all. Cold muscles are tight muscles, and tight muscles get injured easily.
World No. 1 Jeeno Thitikul revealed she’s been protecting a wrist injury that bothered her late last season. Cold weather makes those kinds of injuries more likely if you don’t prepare properly.
Action item: Spend at least 20 minutes warming up before your round. Start with stretching, then hit easy wedge shots before working up to your driver. Keep moving between shots on the course to maintain body heat and flexibility.
The pros at Lake Nona this week will adapt and compete at the highest level despite the cold. You can do the same at your local course by following these tips and keeping a positive attitude.
PGA Professional Brendon Elliott is an award-winning coach and golf writer. You can check out his writing work and learn more about him by visiting BEAGOLFER.golf and OneMoreRollGolf.com. Also, check out “Playing Through” now on R.org, RG.org’s partner site, each Monday.
Editor’s note: Brendon shares his nearly 30 years of experience in the game with GolfWRX readers through his ongoing tip series. He looks forward to providing valuable insights and advice to help golfers improve their game. Stay tuned for more tips!
Brooks Koepka is back on the PGA Tour, and whether you love him or hate him, the guy knows how to win when it matters. After his LIV Golf stint, the five-time major champion returns this week at the Farmers Insurance Open.
What makes Koepka fascinating? He doesn’t fit the mold. His swing isn’t textbook. He doesn’t obsess over mechanics. Yet he’s won three PGA Championships and two U.S. Opens, regularly making it look easier than guys with prettier swings.
So, what can average golfers learn from someone who treats the game so differently? Quite a bit.
Stop Overthinking Every Shot
Koepka describes his approach as “reactionary” rather than mechanical. While most tour pros grind over swing thoughts, Brooks sees the target and hits it. No mental checklist.
This might be the most valuable lesson for weekend golfers who’ve watched too many YouTube swing videos.
How to actually do this:
On the range, hit five balls where you stare at the target for three seconds prior to addressing the ball. Don’t think about grip or stance. Just burn that target into your brain. You’ll be shocked at how pure you hit it when your brain focuses on where the ball is going instead of how you’re swinging.
Next time you play, give yourself a rule: Once you pull the club, you’ve got 15 seconds to hit. Koepka is one of the fastest players on tour because he doesn’t give his brain time to sabotage him.
If you feel tension in your hands at address, you’re trying to control too much. Koepka’s grip pressure is famously light. Loosen up until the club almost feels like it might slip, then add just enough pressure to hold on. That’s your swing thought: soft hands, see the target.
This approach works better under pressure. When you’re standing over that shot with water left and OB right, the last thing you need is a mental checklist. See it, feel it, hit it.
Play to Your Strengths (Even If They’re Not Pretty)
Koepka uses a strong grip that wouldn’t pass muster in some teaching circles. But he’s built his game around what works for him, elite driving distance and recovery skills. He doesn’t try to be someone he’s not.
Here’s how to build your game like Brooks:
Look at your last five rounds and figure out where you’re actually gaining strokes. Bombing it off the tee, but can’t hit greens? Lean into it. Play courses where distance matters more than precision. On tight holes, grip down on your 3-wood instead of trying to thread a driver through a keyhole you’ll miss seven times out of ten.
Koepka knows he can scramble, so he’s not afraid to miss greens. If you’re deadly from 50 to 75 yards, start leaving yourself those distances on the par 5’s instead of going for them in two every time.
Know when to take your medicine. Koepka in the trees at the PGA? He’s punching out to 100 yards, not trying to bend a 6-iron around three oaks. You’re in the rough with a flyer lie and water short? Hit your 8-iron to the middle and move on. That’s not playing scared, that’s playing smart.
Save Your Best for When It Counts
Here’s a wild stat: Koepka’s putting average in majors is often more than a full stroke better per round than in regular events. He elevates when pressure is highest.
How does an amateur tap into that gear? It’s not about trying harder, it’s about caring differently.
Here’s what actually works:
Decide which rounds matter to you. Club championship? Member-guest? That annual trip with college buddies? Circle those dates and treat them differently. Koepka doesn’t care much about regular tour events, but majors? That’s when he locks in.
Two weeks before your big round, change your practice. Stop beating balls mindlessly. Play nine holes in which every shot has consequences. Miss the fairway? Hit from the rough on the next hole too. Three-putt? Twenty push-ups. Koepka’s practice intensity ramps up before majors because he’s rehearsing pressure, not just swings.
Develop a between-shot routine that resets your brain. Koepka is famous for his blank expression after bad shots. Try this: After any shot, take three deep breaths while walking, then find something specific to notice, a tree, a cloud, someone’s shirt. That’s your reset button. By the time you reach your ball, the last shot is gone.
The Bottom Line
Brooks Koepka’s return reminds us there’s no single path to success in golf. His “substance over style” approach proves that results matter more than looking good.
You don’t need a perfect swing; you need a reliable one that holds up under pressure. You don’t need to hit every shot in the book; you need the shots you can count on. And you don’t need to play great every time; you need to play great when it matters.
Welcome back, Brooks. Thanks for the reminder that golf is ultimately about getting the ball in the hole, not winning style points.
PGA Professional Brendon Elliott is an award-winning coach and golf writer. You can check out his writing work and learn more about him by visiting BEAGOLFER.golf and OneMoreRollGolf.com. Also, check out “Playing Through” now on R.org, RG.org’s partner site, each Monday.
Editor’s note: Brendon shares his nearly 30 years of experience in the game with GolfWRX readers through his ongoing tip series. He looks forward to providing valuable insights and advice to help golfers improve their game. Stay tuned for more tips!
Blades Brown made a big impression last week in the California desert, and not just because he’s only 18. He put up numbers that would catch any weekend golfer’s attention. Most of us won’t hit 317-yard drives or find 86% of our greens in regulation, but there’s a lot to learn from how Brown managed his game at The American Express.
Here are three practical lessons from his performance that you can use on your own course this weekend.
Step 1: Give Priority to Accuracy Over Distance Off The Tee
Brown’s driving stats are impressive. He averaged almost 318 yards off the tee, ranking 12th in the field. More importantly, he hit 76.79% of his fairways, tying for fourth place in the tournament.
Think about that ratio for a second. Brown could have swung harder, chased more distance and tried to overpower the course. Instead, he played smart golf and kept his ball in play.
Your Action Item: Next time you’re on the tee box, ask yourself a simple question before pulling the driver. Do you need maximum distance here, or do you need to be in the fairway? If there’s trouble lurking or the hole doesn’t demand every yard you can muster, take something off your swing. Grip down an inch. Make a three-quarter swing. Do whatever it takes to find the short grass. Brown’s approach illustrates that fairways lead to greens, and greens lead to birdies. He made 22 of them last week, along with an eagle.
The math is simple. When you’re hitting three out of every four fairways like Brown did, you’re giving yourself legitimate looks at the green with your approach shots. That’s when scoring happens.
Step 2: Commit To Hitting More Greens
This is where Brown really separated himself. He hit 62 of 72 greens in regulation, an 86.11% clip that tied for first in the entire field. Read that again. An 18-year-old kid tied for the lead in one of the most important ball-striking statistics in professional golf.
How did he do it? By keeping his ball in the fairway (see Step 1) and giving himself clean looks with mid-irons and wedges.
Your Action Item: Start tracking your greens in regulation. You don’t need a fancy app or a statistics degree. Just mark down whether you hit the green in the regulation number of strokes. Par 3s in one shot. Par 4s in two shots. Par 5s in three shots.
Once you know your baseline, set a goal to improve it by 10%. If you’re currently hitting five greens per round, aim for six. The beauty of this approach is that it forces you to think strategically about club selection and shot shape. Brown’s strokes gained approach number was positive (0.179), meaning he was better than the field average. You don’t need to be perfect. You just need to be on the dance floor more often.
When you hit more greens, you eliminate the need for heroic short game shots. Brown only had to scramble 10 times all week, and he got up and down 70% of the time. That’s solid, but the real story is that he rarely put himself in scrambling situations to begin with.
Step 3: Minimize Mistakes And Stay Patient
Here’s the stat that jumps off the page: Brown made only three bogeys all week. Three. In four rounds of professional golf against the best players in the world.
He also made just one double bogey. That kind of clean card doesn’t happen by accident. It happens when you play within yourself, avoid the big miss and trust that pars are never bad scores.
Your Action Item: Before your next round, decide that you’re going to play boring golf. No hero shots over water. No driver on tight holes just because you can. No aggressive pins when there’s a safe side of the green.
Brown’s performance shows us that consistency beats flash every single time. He didn’t lead the field in any single strokes gained category, but he was solid across the board. That’s how you post numbers and cash checks.
Give these three steps a try. Your scorecard will thank you.
PGA Professional Brendon Elliott is an award-winning coach and golf writer. You can check out his writing work and learn more about him by visiting BEAGOLFER.golf and OneMoreRollGolf.com. Also, check out “The Starter” now on R.org, RG.org’s partner site, each Monday.
Editor’s note: Brendon shares his nearly 30 years of experience in the game with GolfWRX readers through his ongoing tip series. He looks forward to providing valuable insights and advice to help golfers improve their game. Stay tuned for more tips!
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Dave
Jun 20, 2014 at 2:56 pm
Awesome article Dave, I love your pointing out the timing issues – I think it is a Key Point – so many amateurs go out to play but don’t take these issues into consideration. Way to go my Friend – Way to go!!! Cheers!
Dave Davis
Jun 19, 2014 at 9:25 pm
I would like to say thank you to all for your comments. Feedback is important to me so that i can provide value added articles that provides information that could help your performance in the game of golf.
Thanks again
sam
Jun 19, 2014 at 4:38 pm
Great stuff. This is kind of articles that should be posted on golfwrx. If I can see more of these kind of articles on this site, I would become a faithful follower of golfwrx. Keep it coming
Zak Kozuchowski
Jun 19, 2014 at 4:54 pm
Thanks for the feedback, Sam! We’re on the lookout for more qualified golf fitness professionals, and plan to publish more stories like this in the future.
Dave Davis
Jun 19, 2014 at 9:18 pm
Thanks Sam. I am currently working on the next article on golf fitness. check it out in a few weeks. I think you will enjoy the next one as well.
Morris
Jun 19, 2014 at 8:02 am
This is a very informative article that golfers of all calibers can utilize to help their game.
zman
Jun 18, 2014 at 9:23 pm
Great article. This is the type of information needed to help golfers increase the ability to perform better on the course.
Joel
Jun 18, 2014 at 6:35 pm
As a non golfer (but one who can hit the ball decently) I truly agree with this article. As a recreational golfer but one who has always exercised, I can see the difference when I’m exercising and my ball striking compared to when I don’t exercises on a regular basis.
Great article
Steve
Jun 18, 2014 at 4:21 pm
This is the future of golf. If you are not exercises you will be left behind. Enough said
Tom Leger
Jun 18, 2014 at 4:20 pm
This article is very helpful and well written. Dave Davis is an exceptional resource on so many levels. He is amazing and inspirational. Looking forward to his next article.
J. Evans
Jun 17, 2014 at 2:54 pm
Thanks Dave for the information about cycling the training. I love the heavy compound exercises, but, timing is everything.
Looking forward to the exercises you recommend to use during the active golf season, and in particular, anything that helps increase clubhead speed!!!
Also, is it OK to incorporate kettlebells into a workout program each of the three days of training throughout the week?
Thanks.
Dave Davis
Jun 17, 2014 at 9:40 pm
Hey Jeff – Yes it is definetly a great exercise to incorporate. Doing it 3 times per week is really great for core, lumbar, pelvic and gluteus work. You can also do wood-chops which would incorporate the internal and external obliques which are very important for the golf swing. The key is to use a lighter weight and rep range should be 15-30 reps. Again, we are in-season training so we want more muscular conditioning for endurance.
Sherman
Jun 17, 2014 at 1:05 pm
Golf fitness is the way to increase perfomance on the course. Hitting 1000 balls will not make you stronger. You have to hit the gym. If golf fitness was not good then the pros would not be doing it at the rate that their doing now.
Great article Dave
keith
Jun 17, 2014 at 12:51 pm
Great article. If any golfer thinks that golf fitness isn’t needed they are dead wrong. Dave knows what he is talking about and the post by golf nerd really quantifies what is said. Even interesting is that this study was done in 2007. Just to show you we are behind in knowledge.
Herman D.McCord
Jun 16, 2014 at 9:14 pm
Very good article on fitness that should help any golfer’s game.When I feel better I play better and my confidence is extended through the course.
lhm
Jun 16, 2014 at 1:29 pm
Great article. Timing properly at the proper time will help performance in the sport as well as the auxiliary benefits.
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Malcolm
Jun 15, 2014 at 4:31 pm
Dave is the man! A lot of great information. Too much to take in all at once but will be referencing this article a lot for the future.
It’s easy to lose focus in the gym. This is a great article to remember the purpose of training and keep on a tight goal oriented schedule.
I Look forward to more great articles from Dave
Siegel Clore III
Jun 15, 2014 at 1:14 pm
I play on the Publinx Team with Joe Hooks and he is killing the ball this year. Last year he was 5-10 longer than me, now he is knocking it 15, 20 & sometimes 30 yards by me. Obviously, he did something right in the off season… I will be in touch for some fitness advice/sessions
Dave Davis
Jun 15, 2014 at 4:19 pm
Hey Siegel, you have witnessed what golf fitness training can do for you. Get in this off season so we can bridge that gap between you and Joe.
Thanks
Tom Stickney
Jun 14, 2014 at 8:07 pm
Anything one does to become stronger, faster, better can do nothing but help your golf game. Great article. Thx.
Momo
Jun 14, 2014 at 7:20 pm
What happens if you play year round? I live in Southern Ca
Dave Davis
Jun 14, 2014 at 8:00 pm
Hey Gary, even though you play year round there is a period of time in your season where your not playing competition golf. During that time you would utilize the off season cycle to train for strength. For you, this cycle would be shorter where the other 2 cycles would become longer.
Thanks
Golf Nerd
Jun 14, 2014 at 7:00 pm
AN EIGHT-WEEK GOLF-SPECIFIC EXERCISE PROGRAM IMPROVES PHYSICAL CHARACTERISTICS, SWING MECHANICS, AND GOLF PERFORMANCE IN RECREATIONAL GOLFERS.
LEPHART, SCOTT M.; SMOLIGA, JAMES M.; MYERS, JOSEPH B.; SELL, TIMOTHY C.; TSAI, YUNG-SHEN
Collapse BoxAbstract
The purpose of this study was to determine the effects of an 8-week golf-specific exercise program on physical characteristics, swing mechanics, and golf performance. Fifteen trained male golfers (47.2 +/- 11.4 years, 178.8 +/- 5.8 cm, 86.7 +/- 9.0 kg, and 12.1 +/- 6.4 U.S. Golf Association handicap) were recruited. Trained golfers was defined operationally as golfers who play a round of golf at least 2-3 times per week and practice at the driving range at least 2-3 times per week during the regular golf season. Subjects performed a golf-specific conditioning program 3-4 times per week for 8 weeks during the off-season in order to enhance physical characteristics. Pre- and posttraining testing of participants included assessments of strength (torso, shoulder, and hip), flexibility, balance, swing mechanics, and golf performance. Following training, torso rotational strength and hip abduction strength were improved significantly (p = 0.05). Torso, shoulder, and hip flexibility improved significantly in all flexibility measurements taken (p = 0.05). Balance was improved significantly in 3 of 12 measurements, with the remainder of the variables demonstrating a nonsignificant trend for improvement. The magnitude of upper-torso axial rotation was decreased at the acceleration (p = 0.015) and impact points (p = 0.043), and the magnitude of pelvis axial rotation was decreased at the top (p = 0.031) and acceleration points (p = 0.036). Upper-torso axial rotational velocity was increased significantly at the acceleration point of the golf swing (p = 0.009). Subjects increased average club velocity (p = 0.001), ball velocity (p = 0.001), carry distance (p = 0.001), and total distance (p = 0.001). These results indicate that a golf-specific exercise program improves strength, flexibility, and balance in golfers. These improvements result in increased upper-torso axial rotational velocity, which results in increased club head velocity, ball velocity, and driving distance.
(C) 2007 National Strength and Conditioning Association
Nate
Jun 14, 2014 at 12:01 pm
I applaud your effort and mentioning the big 3, as well as the press and Oly lifts… There is so much carry over into all sports with these. That being said, periodization is a dinosaur in training when compared to other training styles-why bust your tail for 3/5 months to gain strength for your drive to lose it all in “preseason” and in season…? Because that is what will happen when you transition into those higher rep ranges. Further, your quoting a goal of not to get big or tight in lifting. Do you really think the average person reading this article has the genetic makeup this to happen or the training discipline to experience this growth? Not happening…
Scott Barnaby
Jun 14, 2014 at 11:38 am
Great information, laid out in a good sequence Nd easy to understand. Keep up the good work and I look forward to additional articles and posts.
nick
Jun 14, 2014 at 8:07 am
Very informative article Dave! My question is is there a place to find or a list of exercises that fall into each season? There’s a couple listed for each, but should there be more to each workout?
Dave Davis
Jun 14, 2014 at 11:21 am
Hey Nick, glad you asked. I’m currently working on that and should have it completed and up on my website within 30 days. Check on my website in 2 weeks and I will have a basic in season training plan posted. http://www.pgfperformance.com
momo
Jul 10, 2014 at 11:37 am
what do you recommend for someone who lives in warm climated and plays year round?
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Gary Jones
Jun 13, 2014 at 11:27 pm
The first time i tried the kettlebell I wrecked my back for two weeks, so I’d suggest having a trainer watch you the first time to make sure it’s done right.
Dave Davis
Jun 14, 2014 at 12:51 am
So true Gary. A qualified trainer is worth their weight in gold. That is why I finished the article with,
“If you have never taken an exercise class, it is important that you learn to use the correct techniques from a qualified instructor”.
The cost of a good trainer is less than the time you would lose if you do the exercise the wrong way and get injured.
John
Jun 13, 2014 at 7:05 pm
To quickly address the uninformed, if one were to look at the movement that goes into a golf swing, and see the physical demands required to swing a club at maximum velocity! I find it baffling that any individual, even the uninformed would think physical preparation is unnecessary! I personally am not a golfer, but I did stay in Holiday Inn express last night! JJ seriously though I commented on this article for a reason, I am a physical therapist and anyone golfing in my opinion should prepare for the activity (golf) in a proactive manner! Certainly you’re amount of play and goals should be considered in said program! So if you would like to optimize you’re game with physical conditioning, and remain injury free I would say study up on gold fitness! Also for uninformed Gentleman, check out some Gray Cook lectures or Google FMS!
Dave Davis
Jun 14, 2014 at 12:55 am
Thanks John. Gray Cook is the Man! I have attended numerous courses that he has taught as well as purchased all of his books. Functional Movement Patterns is the way to being injury free and increasing performance.
Micah
Jun 13, 2014 at 5:05 pm
Wonderful article! very informative . Thank you !
Jim Eathorne
Jun 13, 2014 at 4:43 pm
This past Memorial Day I celebrated my 2nd year working out with Dave. We have performed virtually every segment of the training system described. Unfortunatly that weekend I broke my toe and have been unable to work on any of the in-season excerise the past two weeks but I’m really looking forward to getting back into it after the 4th of July. Dave is a dedicated fitness professional and certifiable golf nut following Dave’s advice has helped my perform better on the golf course with minimal injury.
Dan
Jun 13, 2014 at 3:56 pm
Good read thanks for the well written information.
Darrell Burks
Jun 13, 2014 at 3:52 pm
Great discussion
I will stop the heavy stuff during the season
Thats
Tatnai
Jun 13, 2014 at 3:36 pm
Wow. Sounds kinda complicated. I think I’ll just go find a trainer…
Al Zara
Jun 13, 2014 at 3:16 pm
Dave Davies is my current trainer that helps me with my severe back injury and playing golf at the same time. The reverse spine angle that I use to do was destroying my already injured back. After training with Mr. Davies for two months, I noticed that main thing about my game is I don’t get as tired and my back is not bothering as much. I can finally say I can play 26 holes of golf back to back and be just fine!
CCSPINSTUDIO
Jun 13, 2014 at 2:54 pm
Having an establish fitness program for golf is important. If a golfer is not working out in the off season when it is time to golf their bodies will “protest more ” than if they did workout in the off season. My recommendation is to incorporate the proscribe golf fitness program and incorporate pilates to strengthen the golfers overuse muscles.
Dave Davis
Jun 13, 2014 at 5:06 pm
You are so correct with incorporating Pilates for strength as well. Pilates is a true core builder and the core is the bases for power for golfers and all athletes.
Thanks
Kristian
Jun 13, 2014 at 2:23 pm
Thank you for explaining the different fitness programs and when to use them. Very helpful. Great article!
Delores
Jun 14, 2014 at 9:45 pm
Wonderful article ! Very interesting information. I like pro golf fitness !
Joe
Jun 13, 2014 at 12:40 pm
Fact remains that most touring professionals & top amateurs with high ball striking consistency are maintaining a weekly golf specific workout regimine. Great article.
Dave Davis
Jun 13, 2014 at 5:25 pm
As a golf performance coach I am proud to see 4 of my clients qualifying and playing in the Michigan Open this week. Your dedication and hard work is truly paying off. Thanks Joe and congratulations to you for shooting a 66 to qualify and congratulations to Joe J, Johnny, and Max.
pinhigh27
Jun 13, 2014 at 12:07 pm
Golf-specific fitness is a joke and anyone involved in the industry knows it. Really disappointed in this article. All any golfer should do, is train the compound lifts, do a mobility routine like limber 11 and then add accessory movements at their choice. Compounds are by and away the most important. Take any athlete that does a “golf-specific” training program and show me how impressive their mobility or muscle is. Hint: It’s not going to be anything phenomenal.
pinhigh27
Jun 13, 2014 at 12:50 pm
That doesn’t validate whether or not it’s efficacious. By that same logic, no discoveries are ever made and whatever is currently used is “good enough.” Golf is a sport/game (take your pick) where little physical fitness is required to play even at the highest level. However if someone is going to work on their fitness, they might as well do something worthwhile. It’s not like golf is some extremely specific anatomical motion. There’s no reason for a golfer to train different than any other athlete.
Bill
Jun 13, 2014 at 4:45 pm
To each his own beliefs, valid or not.
Not too much is worse than seeing people who are terribly misinformed by what must their choice.
Hope to soon see your article on why golf fitness is invaluable.
pinhigh27
Jun 13, 2014 at 10:40 pm
Show me how it is valuable… Look at any athletic activity, then compare it to the golf swing. There’s nothing magical about the golf swing. Again, show me an athlete that trains in a “golf-specific” manner that has impressive mobility or strength and I’ll show you 100 that train compound lifts like that.
People want to re-invent the wheel. Nearly all organized forms of athletics require similar body movements.
Show me a single pub-med study that validates instability training or rotational training in this context. Seriously, if you can, I’ll order the full-text articles for you.
Look at the bodies of the golfers of the past and please tell me that it requires physical fitness. It doesn’t. That doesn’t mean it’s pointless to exercise for golf, it just shows that clearly there isn’t some specific exercise regimen to do to enable one to reach fast speeds. The same principles that make someone athletic are valid in golf…
Show me one research study that backs up the contents of this article besides the part regarding compound lifts. Rotational exercises that mimic the golf swing? That’s actually been shown to negatively affect form and thus smash factor in amateurs as well as touring pros. Instability? All that’s shown is a limited ability to elicit stimulation of musculature, with less proprioception demanded than using heavier loads on stable surfaces. Finally, soreness should never be a factor for a trained athlete. After 1-2 weeks of similar movement patterns with increasing loads, there should be little to no soreness, and definitely no tightness. These only happens when an athlete messes up their form while struggling to complete a lift and injures themself. Any mobility problems should be taken care of by actually addressing the problem(such as using a mobility routine, like Limber 11) rather than just not doing anything.
If you want to re-invent the wheel, you have to have some sources along the way. I’d love to see a single study that contradicts what I’ve said.
The dude
Jun 14, 2014 at 4:51 am
In a word…idiot
momo
Jul 10, 2014 at 11:40 am
You bring up some valid points. Couldn’t hurt your game to be in better shape though.