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A guide to golf fitness for elite players

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In this series of five articles, I will be offering guidelines for golf-specific physical activity aimed at five different golfing demographics:

This article is for elite amateur golfers and professionals. Once the foundation of physical competence has been laid down through solid gym and posture work, then it’s time to consider what physical characteristics are actually desirable to compete in golf at the highest level. In my opinion, golfers need a solid level of cardiovascular fitness, good flexibility and as much strength and power as possible along with great movement patterns. They also need to be able to manage their own body while on the road competing in tournaments.

In order to develop these capabilities I prescribe the following:

Gym work

Elite golfers need a program that focuses on strength and power while solidifying the work already done on stability and mobility. Below is an example lower-body workout from an intermediate/advanced-level program. The function exercises are included for stability and muscle activation, while the power exercises are simple jump and throw variations, focusing on generating speed. The strength work is designed for hypertrophy and focuses on multi-joint lifts. The core exercises incorporate a loaded rotation movement and a bracing, endurance hold.

STR1

Example workout from a semi-advanced program, this session focuses on legs.

Motor Pattern Program

At this stage, drills using the Ramsay Posture Belt and other postural training aids are directly related to the player’s swing and what they are trying to achieve from a technical standpoint. Here is an example of one my favorite drills to train lower body stability and dynamic rotation.

Flexibility

Exercises are prescribed using spiky balls and the corresponding stretches, usually targeting ankle, hip, shoulder and spinal mobility. Below is a typical mobility program that covers the key areas that are commonly affected by a predominantly sitting lifestyle combined with lots of practice and play.

MOB

A release program for key postural areas, with a combination of myofascial release and stretching.

Cardiovascular Work

Interval training is used to keep the energy output down while still stimulating the cardiovascular system and improving aerobic and anaerobic endurance. Here is a short but intense Tabata workout that is typical of the cardio work I prescribe.

IC

A combo of rowing and sprints done at high intensity for short durations.

Maintenance On the Road 

A combination of basic gym work, posture and mobility exercises are combined with recovery practices such as hydrotherapy while traveling and attending tournaments. These techniques are used to help maintain the condition that has been developed in the prep phase before tournaments.

IMG_4457

Cameron Smith (finished T4 in 2015 U.S. Open) doing some postural fine tuning work.

The individual application can vary quite considerably within this approach depending on the individual. I’ll present two methods I have used in dealing with a couple of different players:

  • Golfer 1: A young professional who has been under my care since the age of 16.
  • Golfer 2: An established professional in his 30s that I have been working with for around 18 months.

Golfer 1 has come through a state high-performance program, so he is used to having information delivered to him and is expected to comply with the instructions and programs delivered. Best practice is always used, compliance is high and progress is measurable and very consistent. It’s essentially an ideal scenario for a trainer as long-term development is the main focus and priority, sometimes at the expense of short-term performance.

Golfer 2 has come through a route that is much more self-learned and self-taught. The approach therefore has to be softened somewhat and worked in with the player’s current belief system. Exercises have to be adapted and programs changed or molded in order to develop the player’s athleticism, while not rocking the boat from a conceptual point of view. Remember at this stage, short-term performance is considered to be the highest priority and long-term development often has to take a back seat.

Best practice with Golfer 2 and those like him is sometimes compromised, and progress is often not very measurable. This is a small price to pay in order to keep a player’s belief high and ensure compliance is achieved. Without belief and compliance, results will not happen and I might as well prescribe aqua aerobics, calf raises and wrist curls!

In summary, at the elite level, the focus should be on strength and power, cardio fitness, flexibility, swing-specific motor patterns and body maintenance skills. The individual approach has to be highly customized and specific to the player in question.

For more info on programs, training and equipment, proven to deliver results for high level players, check out the Golf Fit Pro website.

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Nick Randall is a Strength and Conditioning Coach, Presenter, Rehab Expert and Massage Therapist contracted by PGA Tour Players. Nick is also a GravityFit Brand Ambassador. He is working with them to help spread their innovative message throughout the golf world and into other sports.

13 Comments

13 Comments

  1. Dan

    Jul 10, 2015 at 12:50 am

    That sprint circuit is no joke compared to the rest of the sets. A 25 second sprint should take a fit male about 200 meters (on the first rep, anyway). Ten second passive rest, then x6 reps? College track workouts are less brutal than that. I mean, am I reading that correctly?

  2. redneckrooster

    Jul 6, 2015 at 9:19 pm

    How about a 65yr who had a heart attack 15 months ago. Give me an idea of what to do. I’ve lost 32 lbs.

  3. Tom

    Jul 3, 2015 at 10:03 pm

    Hit 100 s of balls and walk courses and you have a golfer who is fit.

  4. zoots

    Jul 2, 2015 at 3:56 pm

    I wonder how Jones, Snead, Hogan, Trevino, Nicklaus et al. were able to play the way they did without these “elite” golf exercises? Just luck I guess.

    • CW

      Jul 2, 2015 at 8:50 pm

      Cigarettes and Whiskey

    • Greg

      Jul 3, 2015 at 12:13 am

      Those were great players with tons of talent, but what about those who weren’t gifted as well but are willing to outwork everyone to beat them.

      • zoots

        Jul 3, 2015 at 3:26 pm

        Don’t know if anyone outworked Hogan. I doubt any great champion did not work extremely hard at their game

    • jakeanderson

      Jul 7, 2015 at 2:53 pm

      they played poorly compared with todays players.

  5. MHendon

    Jul 2, 2015 at 11:15 am

    Well I figured since this article was intended towards elite players then I should read it! lol, I don’t know maybe I would be considered elite 1.6 handicap? However I’m guessing Nick that at my age (45) and my height and weight (6 ft, 235lbs) I should be focused more on trying to improve my fitness for longevity than performance gains. I’m pretty lucky to be blessed with exceptional coordination, balance, and athletic ability but at my age I can see it leaving me in the near future if I don’t lose some weight and get in better shape. Would you agree that I’m probably not likely to see performance gains at my age but long term longevity could be my most likely benefit?

    • Nick Randall

      Jul 2, 2015 at 11:02 pm

      Hi MHendon,

      General improvement in conditioning will certainly help with maintenance and unity prevention. Best practice is to get screened by a golf fitness professional who can tailor a program to help you get the most out of your body. Hope this helps, Nick

    • Jonzone

      Jul 6, 2015 at 11:53 am

      Definitely not blessed with an ego either…

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Swing speed vs. quality impact

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In today’s age of hitting the ball as hard and as far as you can on tour, I am amazed at the number of amateur golfers who totally disregard the idea of quality impact. In fact, you can hit the ball further with better impact than you can with poor impact and more speed (to a point.) Sure, if you can kick the clubhead speed up 10 MPH-plus versus your normal speed, then this is not a requirement, but in reality most players only swing a few MPH faster when they actually try. Yes, this is true, I see it day after day. You might think you can swing 10 MPH faster but rarely do I see more than 2-3 MPH tops.

I had a student that came in the other day and was obsessed with swinging harder but when he did his impacts were terrible! When I put him on Trackman and showed him the data he was astounded that he could swing slower yet produce more distance.

Here was a typical swing he made when swinging faster 105.8 mph where the impact was low on the face and the ball carried 222.3 yards.


Here was a typical swing he made when swinging slower 102.9 mph where the impact was much better on the face and the ball carried 242.7 yards.

Now, obviously we know that this works to a certain degree of swing speed but it does show you that focusing on quality impact is a key as well. I’m always telling my players that I want them to swing as hard and as fast as they can AND maintain quality impact location — if you can do both then you can have it all!

The best way to understand impact quality without dismantling your swing is to use foot spray to coat the face of the club then hit a few balls to see where impact normally occurs and see if you can adjust.


If you can, great, if not, then go see your teaching professional and figure out why so you can find quality impact once and for all!

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Instruction

How to warm up for golf PROPERLY

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Leo Rooney, Director of Performance at Urban Golf Performance, shows you how to get ready to hit balls and/or hit the golf course.

Who is Leo Rooney?

Director of Performance at Urban Golf Performance
B.Sc Exercise Physiology
TPI, NSCA

Leo Rooney played 16 years of competitive golf, in both college and professionally. He got a degree in exercise physiology and has worked with anyone from top tour players to beginners. Leo is now the Director of Performance at Urban Golf Performance and is responsible for the overall operations but still works closely with some elite tour players and the UCLA Men’s Golf Team.

He also has experience in long driving with a personal best 445-yard drive in the 2010 European Long driving Championship.

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Instruction

Tip of the week: Let the left heel lift for a bigger turn to the top

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In this week’s tip, Tom Stickney gives a suggestion that would make Brandel Chamblee proud: lift the left heel on the backswing for a bigger turn.

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