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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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The Big Shift: How to master pressure and the golf transition using prior sports training

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If you’re an #AverageJoeGolfer, work a day job, and don’t spend countless hours practicing, you might be interested in knowing that sports you played growing up, and even beer league softball skills, can be used to help you play better golf. We’re sure you’ve heard hockey players tend to hit the ball a mile, make the “best golfers”, while pitchers and quarterbacks have solid games, but baseball/softball hitters struggle with consistency. Did you know that a killer tennis backhand might help your golf game if you play from the opposite side? Dancers are way ahead of other athletes making a switch to golf because they understand that centeredness creates power and consistency much more efficiently than shifting all around, unnecessary swaying, or “happy feet.”

Lurking beneath fat shots, worm burners, and occasional shanks, are skillsets and motions you can pull from the old memory bank to apply on the golf course. Yes, you heard us right; your high school letterman jacket can finally be put to good use and help you improve your move. You just need to understand some simple adjustments different sports athletes need to make to be successful golfers.

In golf, shifting from your trailside into your lead side is what we’ll call the TRANSITION. Old School teachers refer to this motion, or shift, as “Foot Work”, New-Fangled-Techno-Jargon-Packed-Instruction uses “Ground Pressure/Force” to refer to the same concept. Don’t worry about the nomenclature; just know, as many GolfWRXers already do, that you must get your weight to your lead side if you want any chance at making solid and consistent contact. TRANSITION might be THE toughest motion in golf to master.

The good news for you is that TRANSITION happens in all other sports but in slightly different ways, depending on the sport. Golfers can more quickly learn TRANSITION, and speed up their swing learning process by understanding how prior sport experience can be applied to the golf swing.

[The basics of a solid golf move are; 1) you should have a SETUP that is centered and balanced, 2) you move your weight/pressure into your trail side during the TAKEAWAY and BACKSWING, 3) TRANSITION moves your weight/pressure back into your lead side, and 4) you FINISH with the club smashing the ball down the fairway. Okay, it’s not quite as easy as I make it sound, but hopefully our discussion today can relieve some stress when it comes time for you to start training your game.]

Baseball/Softball Hitters

Hitting coaches don’t like their hitters playing golf during the season, that’s a fact. The TRANSITIONS are too different, and if they play too much golf, they can lose the ability to hit off-speed pitches because their swing can become too upright. Golf requires an orbital hand path (around an angled plane) with an upright-stacked finish, while hitting requires batters to have a straight-line (more horizontal) hand path and to “stay back or on top of” the ball.

Now we apologize for the lack of intricate knowledge and terminology around hitting a baseball, we only played up through high school. What we know for sure is that guys/gals who have played a lot of ball growing up, and who aren’t pitchers struggle with golf’s TRANSITION. Hitters tend to hang back and do a poor job of transferring weight properly. When they get the timing right, they can make contact, but consistency is a struggle with fat shots and scooping being the biggest issues that come to mind.

So how can you use your star baseball/softball hitting skills with some adjustments for golf? Load, Stride, Swing is what all-good hitters do, in that order. Hitters’ issues revolve around the Stride, when it comes to golf. They just don’t get into their lead sides fast enough. As a golfer, hitters can still take the same approach, with one big adjustment; move more pressure to your lead side during your stride, AND move it sooner. We’ve had plenty of ‘a ha’ moments when we put Hitters on balance boards or have them repeat step drills hundreds of times; “oh, that’s what I need to do”…BINGO…Pound Town, Baby!

Softball/Baseball Pitchers, Quarterbacks, & Kickers

There’s a reason that kickers, pitchers, and quarterbacks are constantly ranked as the top athlete golfers and it’s not because they have a ton of downtime between starts and play a lot of golf. Their ‘day jobs’ throwing/kicking motions have a much greater impact on how they approach sending a golf ball down the fairway. It’s apparent that each of these sports TRAINS and INGRAINS golf’s TRANSITION motion very well. They tend to load properly into their trailside while staying centered (TAKEAWAY/BACKSWING), and they transfer pressure into their lead side, thus creating effortless speed and power. Now there are nuances for how to make adjustments for golf, but the feeling of a pitching or kicking motion is a great training move for golf.

If this was your sport growing up, how can you improve your consistency? Work on staying centered and minimizing “happy feet” because golf is not a sport where you want to move too much or get past your lead side.


Dance

My wife was captain of her high school dance team, has practiced ballet since she was in junior high, and is our resident expert on Ground Pressure forces relating to dance. She has such a firm grasp on these forces that she is able to transfer her prior sports skill to play golf once or twice a year and still hit the ball past me and shoot in the low 100s; what can I say, she has a good coach. More importantly, she understands that staying centered and a proper TRANSITION, just like in Dance, are requirements that create stability, speed, and consistent motions for golf. Christo Garcia is a great example of a Ballerina turned scratch golfer who uses the movement of a plié (below left) to power his Hogan-esque golf move. There is no possible way Misty Copeland would be able to powerfully propel herself into the air without a proper TRANSITION (right).

Being centered is critical to consistently hitting the golf ball. So, in the same way that dancers stay centered and shift their weight/pressure to propel themselves through the air, they can stay on the ground and instead create a golf swing. Dancers tend to struggle with the timing of the hands and arms in the golf swing. We train them a little differently by training their timing just like a dance routine; 1 and 2 and 3 and…. Dancers learn small motions independently and stack each micro-movement on top of one another, with proper timing, to create a dance move (golf swing) more like musicians learn, but that article is for another time.

Hockey

Hockey is a great example of the golf TRANSITION because it mimics golf’s motions almost perfectly. Even a subtlety like the direction in which the feet apply pressure is the same in Hockey as in Golf, but that’s getting in the weeds a bit. Hockey players load up on their trailside, and then perform the TRANSITION well; they shift into their lead sides and then rotate into the puck with the puck getting in the way of the stick…this is the golf swing, just on skates and ice…my ankles hurt just writing that.

If you played hockey growing up, you have the skillsets for a proper golf TRANSITION, and you’ll improve much faster if you spend your time training a full FINISH which involves staying centered and balanced.

Now we didn’t get into nuances of each and every sport, but we tried to cover most popular athletic motions we thought you might have experience in in the following table. The key for your Big Shift, is using what you’ve already learned in other sports and understanding how you might need to change existing and known motions to adapt them to golf. If you played another sport, and are struggling, it doesn’t mean you need to give up golf because your motion is flawed…you just need to know how to train aspects of your golf move a little differently than someone who comes from a different sport might.

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Clement: Effortless power for senior golfers

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Are you struggling with range of motion? Want more EFFORTLESS POWER? We are truly the experts at this having taught these methods for 25 plus years, while others were teaching resistance, breaking everyone’s backs and screwing up their minds with endless positions to hit and defects to fix. Welcome home to Wisdom in Golf!

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Clement: How to turbo charge your swing

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The shift in golf instruction continues and Wisdom in Golf and GolfWRX are right out there blazing a trail of fantastic content and techniques to get you to feel the most blissful, rhythmic golf shots you can strike! This here is the humdinger that keeps on giving and is now used by a plethora of tour players who are benefitting greatly and moving up the world rankings because of it.

The new trend (ours is about 25 years young) is the antithesis of the “be careful, don’t move too much, don’t make a mistake” approach we have endured for the last 30 years plus. Time to break free of the shackles that hold you back and experience the greatness that is already right there inside that gorgeous human machine you have that is so far from being defective! Enjoy!

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