For many years, the words fitness and golf were rarely uttered in the same sentence. But now we can’t go through one commercial break without hearing how athletic golfers are and how everyone can benefit from a focus on fitness. Sure, if we all had a few hours each day to devote to the gym, we’d see an impact. But it got me thinking, can we quantify the impact a focus on proper fitness can play in the golf game of an amateur?
To help answer this question, I reached out to Nick Randall, a GolfWRX Featured Writer and Strength and Conditioning Coach to elite golfers such PGA Tour player Cameron Smith, who enthusiastically jumped on board to help guide me through this process. In addition to his professional clients, Nick offers virtual training to anyone just like what I went through.
The goal wasn’t to simply drop everything and act like a pro. I didn’t get to play golf for a living, and didn’t have the time they have to devote to the gym. The goal was to see if my golf game could improve by utilizing a tour-proven approach to fitness, guided by an elite-level trainer, but adjusted for the time and skill level of an amateur.
Nick was based in Australia at the time (he’s now in Jacksonville, FL), so all our interactions would be done remotely. As a technologist and app developer, this presented another opportunity to test the theory that technology is transforming the way we interact, even when it comes to something like fitness training.
Over the course of four months, Nick guided me through three training programs, a daily motor pattern and mobility program, and nutrition and hydration advice, all via his Golf Fit iOS app, email, and Skype video chats. Our objective was to train the body to rotate more efficiently. This would result in some changes to my swing action, but without the intention of directly manipulating the club face or ball flight. My only swing changes for four months would be a direct result of this training, with no outside input.
I also wanted to be as honest and transparent as possible, so good, bad or ugly, you’ll find links to my DEXA Scans, Trackman Combine results, and swing videos below.
Did it work?
If you are wondering if you should bother reading on, it definitely worked. Physically, I’m stronger and have less back pain every day including after golf rounds or practice. On the course, my misses are tighter, my focus is stronger, and my endurance is better. We’ll cover all of this in detail, but Nick and this experience have fundamentally changed my approach to fitness in my everyday life, as well as my golfing life.
Any new fitness program must start with an evaluation. There are many ways to evaluate someone and ideally, this would be done in person. With Nick in Australia, we couldn’t do the assessment in person, so we spent a lot of time talking via Skype and I answered a detailed questionnaire. I’ve had back issues in the past, and one of the primary goals of the program was to strengthen that area to reduce daily pain, as well as pain associated with golfing. I have had medical assessments done on my back and passed along my charts to Nick for review.
I also sent Nick videos of my current swing, and we used my initial Trackman Combine videos as well during the evaluation phase.
In addition to the written assessment and discussions, I got a DEXA Scan so we could see where I might have imbalances or other trouble areas. A DEXA Scan is a full body scan that measures body composition including total body fat, breaking down bone mass, fat tissue, and lean muscle mass in the body.
To get the scan, I worked with Peter Fisher, the co-owner of DexaFit Atlanta. Let me just say, wow, that was eye-opening. The short, 10-minute scan produced images and reports that laid out how much body fat and lean muscle mass I have. I have too much body fat and that black and white image above was not pretty to see.
We took a look at the reports and decided if I focused on better nutrition, in addition to strength gains, I should be able to take my body fat percentage down to 25 percent (from 32.2 percent). It was a very aggressive goal, but a motivator as well.
Initial Trackman Combine
While we were not planning to make any direct swing changes, such as worrying about my inside takeaway, we did want to get a baseline of my current swing. The best way to do that is with a Trackman Combine, so I headed out to BridgeMill Golf Academy and worked with Tom Losinger, Director of Golf Instruction, who ran me through the combine.
The Trackman Combine is a standardized test that identifies strengths and weaknesses in the golf swing by scoring 60 shots from various yardages. If you haven’t had a chance to take the combine, I highly recommend it.
You can view the full Combine report as well as videos associated with some of my swings, by heading to this site I created.
Overall, I was happy with the results. The Combine was performed on a warm day with very little wind. My score was 69.2. I had 14 shots over 90 points. My max club speed with the driver was 104.8 mph and my longest drive was 278.8 yards.
Nick and I analyzed these results to find areas of weakness that could be attributed to poor body performance. The Combine swing scores are all about distance from the target. While dispersion can be driven by poor swing mechanics, it also is directly related to stability in the golf swing. We identified issues with my turn and posture from the videos and marked my max driver speed down as a baseline for any speed increases I might see.
The Fitness Program
Our fitness plan was broken up into three 1-month long programs. Each week included six days of routines: three strength days and three mobility and movement pattern days. That meant six days a week I was training my body with strength, mobility and movement pattern drills.
To track the progress, we used the Golf Fit iOS App, which Nick created for use with his athletes. Golf Fit is laid out to make it very easy to view your program, which includes photos and descriptions of the exercises, and complete your reps and sets.
Month 1 was a primer month. It introduced me to some new exercises and eased me into my strength program. Month 2 switched up the exercises and ramped up the intensity. It also added some cardio to the warm up.
Month 3 was the hardest program and the one I found most interesting. It added more dynamic, golf specific exercises such as the Sidestepper with Band. I felt like I was able to better connect the exercise with how they would help my game. The Sidestepper, for example, was designed to activate the glutes and promote lateral stability, something very important during the golf swing.
In addition to the training programs, my favorite part of the Golf Fit app is the progress tracker. Most apps let you track your food or water intake and even how you feel, but they are cumbersome. With Golf Fit, you can easily score your progress, which brilliantly uses your averages as a default option. This made it very easy to track my progress every night.
I had many times over the course of the program, like when we had family in town over the holidays, where I wanted to do almost anything except my workout or nightly program. Everyone would be sitting in the living room, laughing and having a great time, and I’d be standing at the back of the room, Thoracic Pro strapped on, turning back and through over and over. But it felt great when I finished, especially on days like those.
I ended the program strong and even though our research for this story is technically over, my workouts continue. You can view my Month 1 program here and the free Golf Fit iOS app includes photos and explanations of each exercise
Essential Gear and My Spiky Ball Addiction
I bought two pieces of equipment — a Spiky Ball and the Thoracic Pro — to assist with my exercises, but you don’t have to. You can pick up some fitness bands at your local sporting goods store and be good to go.
I’m in love with my spiky ball. It’s this perfect little ball with raised rubber spikes you can roll anywhere you need to relieve tightness or discomfort. I used it every night to massage my lower back, legs and even chest and arms. Because it is smaller than a foam roller, you can get it into very specific problem areas. If you roll it around a sore spot, you’ll be amazed how loose that area becomes.
I also purchased a Thoracic Pro. My posture and scapula control wasn’t as good as it could be. The Thoracic Pro is a harness you slip over your shoulders and when you properly engage your shoulder blades, a spiky ball in the middle of your back as well as two points on your shoulders, gives you feedback you’re in the right position. All I had to do was pull my shoulder blades back and slightly down. By doing this, I had pre-engaged my shoulder blades. My posture looked shockingly better and my turn was instantly tighter with less moving pieces. Every day for the next few months, I used my Thoracic Pro during the movement and motor pattern routine, and now I feel like it is second nature. I even took it to the range and hit balls with it on, which had a huge impact.
Movement Patterns and Nightly Routine
In order to make any meaningful change in my motor patterns, including the way I turn back and through the ball, I needed a nightly routine. Nick broke this into two programs, one for days where I was training and one for off days. They consisted of a mix of motor patterns with the Thoracic Pro as well as stretching and massage with the Spiky Ball.
These routines quickly became something I really looked forward to every night. It would take about 30 minutes to complete the motor patterns and stretching, and I enjoyed every minute. I got some funny looks from my wife as I was rigged up to the Thoracic Pro, turning and stomping behind her, but it really did work. I cannot guarantee I’ll continue my fitness programs with as laser-like a focus, but I definitely will continue my motor pattern and mobility work every night.
The motor pattern work consisted of the following routine:
Nutrition and Hydration
Nick also offered basic nutrition advice, and he started by getting me to understand the majority of weight loss, which is something many of us want, is driven by nutrition. So eating cleaner became a goal. The Golf Fit app was a huge motivator to eating well and staying hydrated. Each night, the app asked me to score how I did on a scale of 1-10, ten being perfectly clean eating. I never did score a 10, but had quite a few nines. My average was 7-8, which as someone who works long hours and travels, is a comfortable way to start eating healthier.
For this story, the main takeaway is on-course eating. I’m amazed at how little my playing partners eat during a round. I used to only eat one protein bar around the turn. Nick’s recommendation was to take at least two snacks on the course and eat one mid-way through the front and back nines. For his players, he likes the Vega Sport Protein Bar or Macro Protein Bars, although there are others on the market. Adding an extra protein bar to my round made a big difference in my energy level. Below you can see what I typically have in the bag during a round.
I also started keeping a bag of honey glazed almonds with me. I’m not sure Nick would love that I took a perfectly healthy almond and covered it in sugar, but it is a delicious snack packed with protein and healthy fats. And I noticed when I offered my playing partners a protein bar or almonds, almost all of them took the almonds.
As for hydration, I’m convinced the majority of golfers don’t drink enough water, myself included. Why? Because it’s really hard to be fully-hydrated. Based on Golf Fit’s recommendation for my body weight, I need to drink about 110 ounces of water a day (or 7 standard bottles) to be well hydrated. On the course, I tried to drink one bottle every three holes, and I would put a Nuun electrolyte hydration tablet in one of the bottles on each nine holes. I also downloaded a Water App to track my intake through the day which notified me with a reminder to drink every 1.5 hours. You will have to try it for yourself, but when I was fully hydrated I truly felt stronger and less fatigued, which dehydration can cause.
Shots like this awkward sidehill fairway bunker shot (pictured below), where stability and focus are so critical to executing the shot, was where I really noticed the training, and on-course hydration and nutrition pay off.
Before and After a Round or Range Session
Pro golfers don’t just show up on the range or the first tee without warming up, so Nick recommended I perform one round of my Motor and Movement Patterns routine before practicing or playing.
One round of the routine takes about 10 minutes, and I noticed a difference when I completed the routine before hitting the range. I didn’t feel like I needed to hit as many short wedges to fire up the body. This helped on mornings where I was first off the tee and the range was barely open. I could roll a few putts and tee off knowing I had already made about 20-30 full turns warming up the main muscles I would need.
I completed the same routine as a warm-down after a round or practice session. Try the following routine from Nick, before you head to the first tee.
Checking in with Nick
Throughout the program, Nick was checking in with me regularly, providing that extra motivation I needed. I was also sharing videos with him like the one below from early in our training program. These check in videos were especially helpful at times when I wasn’t seeing the same on-course progress as I was seeing during practice.
What Can You Do If You Can’t Go All-In?
I went “all in” over the past four months, but I recognize that isn’t for everyone. I’ve talked about this program to avid golf friends of mine and they are intrigued, but likely won’t devote the time I have.
With that in mind, Nick put together a routine anyone can do that will have a positive impact on your game. Click here to download a PDF of the routine.
The Final DEXA Scan
Once I had completed the last of the workouts, it was time to get a follow-up DEXA scan, so I went back to DexaFit Atlanta and worked with Peter Fisher.
We were hoping to see a decrease in body fat percentage and a small increase in lean muscle mass, and I was nervous about how the scan would go. I could tell I had lost weight and was getting stronger, but let’s be honest, if I said I was working out for three months and then got a body scan that shows no weight loss, you probably wouldn’t believe I had actually been in the gym.
I didn’t want that to happen, so I was happy to see I had decreased my body fat by 3 percent (-8.4 actual pounds of fat). Again, if you want to see the raw data, you can view the full results here.
I was initially disappointed by the loss of lean mass. It seemed counterintuitive, because I had been training more, but after talking with Nick it became more clear. I was eating cleaner, and likely taking in less calories despite trying to focus on eating more and better proteins. Our strength program wasn’t about big muscle gains, and we also only had three months. He was happy to see I essentially held onto the muscle mass, while decreasing my body fat. What I also found interesting is that I shed pounds without spending much time doing cardio. Sure, cardio is important, but it showcases the positives of better eating decisions, and what effect they can have on your health.
The Final Combine
I went into the final Combine with a healthy combination of nervousness and confidence. Almost every day for four months, I had focused on modifying my motor patterns or strengthening my body with the specific goal of improving my game. I was seeing improvement on the course, so one test on one day wouldn’t define all the work Nick and I had done. But I wanted to see results in plain, clear data. I headed back to BridgeMill Golf Academy and worked with Tom Losinger again.
We were hoping to see more clubhead speed with the driver and better dispersion overall, driven by a more stable lower body and more solid turn back and through the ball. In plain, clear, data, I saw the results I was hoping for.
I had more shots closer to the pin, more shots scored above 90, more “perfect” shots, and 3 mph more max clubhead speed with the driver. Below are some high-level stats comparing the two Combines. You can view the full report and videos here.
I left the Combine on a high. All the effort looked to be paying off… but we don’t play golf by hitting 60 shots during some test. My year-end trip to Florida, where I would play at least 5 rounds, would be the ultimate test.
Florida Trip and My Golf Game Now
I’ve been going to Florida for a week of golf and vacation every year for the last six or so years. I play at least five rounds during the week and look forward to it all year. I brought my spiky ball and Thoracic Pro with me so I could continue my mobility and motor pattern routines.
Just like the Combine, I was nervous and excited to hit the first tee. It wasn’t a testing bay anymore; it was the first tee on a real course after fully-dedicating myself to this program and plan the last few months. I “needed” to see a meaningful difference in my game.
After my first round, I knew something positive was happening. I was hitting more greens, splitting more fairways, and keeping myself out of trouble. I’ve never been more consistent or had as much control over my swing as I did over the five rounds during the trip. Not only did I lower my handicap and post my cleanest card on a front-9 (1-under), but I didn’t wake up midway through the trip with lower-back pain.
Here is a comparison of five rounds prior to starting this program, five rounds from last year’s trip and my five rounds during my trip this year.
A focus on fitness can improve the game of amateurs. Whether you go all-in or take it slow, you can see results. To help get started, you can follow the mini-programs laid out in this story, and there are trainers like Nick all across the country ready when you are.
I won’t say the past four months have been easy. But they also haven’t been hard. Eating healthier, drinking more water, and sticking to my fitness and mobility routines have become a part of my day-to-day life. I can only continue to improve from here, and the longer I focus on fitness, the more likely I am to be able to play this great game for many years to come.
Clark: A teacher’s take on Brandel Chamblee’s comments
Because I’m writing to a knowledgeable audience who follows the game closely, I’m sure the current Brandel Chamblee interview and ensuing controversy needs no introduction, so let’s get right to it.
Brandel Chamblee, a former PGA Tour player, now plays a role as a TV personality. He has built a “brand” around that role. The Golf Channel seems to relish the idea of Brandel as the “loose cannon” of the crew (not unlike Johnny Miller on NBC) saying exactly what he thinks with seeming impunity from his superiors.
I do not know the gentleman personally, but on-air, he seems like an intelligent, articulate golf professional, very much on top of his subject matter, which is mostly the PGA Tour. He was also a very capable player (anyone who played and won on the PGA Tour is/was a great player). But remember, nowadays he is not being judged by what scores he shoots, but by how many viewers/readers his show and his book have (ratings). Bold statements sell, humdrum ones do not.
For example, saying that a teacher’s idiocy was exposed is a bold controversial statement that will sell, but is at best only partly true and entirely craven. If the accuser is not willing to name the accused, he is being unfair and self-serving. However, I think it’s dangerous to throw the baby out with the bathwater here; Brandel is a student of the game and I like a lot of what he says and thinks.
His overriding message in that interview is that golf over the last “30-40 years” has been poorly taught. He says the teachers have been too concerned with aesthetics, not paying enough attention to function. There is some truth in that, but Brandel is painting with a very broad brush here. Many, myself included, eschewed method teaching years ago for just that reason. Method teachers are bound to help some and not others. Maybe the “X swing” one player finds very useful, another cannot use it all.
Brandel was asked specifically about Matthew Wolff’s unique swing: Lifting the left heel, crossing the line at the top, etc. He answered, “of course he can play because that’s how he plays.” The problem would be if someone tried to change that because it “looked odd.” Any teacher worth his weight in salt would not change a swing simply because it looked odd if it was repeating good impact. I learned from the great John Jacobs that it matters not what the swing looks like if it is producing great impact.
Now, if he is objecting exclusively to those method teachers who felt a certain pattern of motions was the one true way to get to solid impact, I agree with him 100 percent. Buy many teach on an individual, ball flight and impact basis and did not generalize a method. So to say “golf instruction over the last 30-40 years” has been this or that is far too broad a description and unfair.
He goes on to say that the “Top Teacher” lists are “ridiculous.” I agree, mostly. While I have been honored by the PGA and a few golf publications as a “top teacher,” I have never understood how or why. NOT ONE person who awarded me those honors ever saw me give one lesson! Nor have they have ever tracked one player I coached. I once had a 19 handicap come to me and two seasons later he won the club championship-championship flight! By that I mean with that student I had great success. But no one knew of that progress who gave me an award.
On the award form, I was asked about the best, or most well-known students I had taught. In the golf journals, a “this-is-the-teacher-who-can-help-you” message is the epitome of misdirection. Writing articles, appearing on TV, giving YouTube video tips, etc. is not the measure of a teacher. On the list of recognized names, I’m sure there are great teachers, but wouldn’t you like to see them teach as opposed to hearing them speak? I’m assuming the “ridiculous” ones Brandel refers to are those teaching a philosophy or theory of movement and trying to get everyone to do just that.
When it comes to his criticism of TrackMan, I disagree. TrackMan does much more than help “dial in yardage.” Video cannot measure impact, true path, face-to-path relationship, centeredness of contact, club speed, ball speed, plane etc. Comparing video with radar is unfair because the two systems serve different functions. And if real help is better ball flight, which of course only results from better impact, then we need both a video of the overall motion and a measure of impact.
Now the specific example he cites of Jordan Spieth’s struggles being something that can be corrected in “two seconds” is hyperbolic at least! Nothing can be corrected that quickly simply because the player has likely fallen into that swing flaw over time, and it will take time to correct it. My take on Jordan’s struggles is a bit different, but he is a GREAT player who will find his way back.
Brandel accuses Cameron McCormick (his teacher) of telling him to change his swing. Do we know that to be true, or did Jordan just fall into a habit and Cameron is not seeing the change? I agree there is a problem; his stats prove that, but before we pick a culprit, let’s get the whole story. Again back to the sensationalism which sells! (Briefly, I believe Jordan’s grip is and has always been a problem but his putter and confidence overcame it. An active body and “quiet” hands is the motion one might expect of a player with a strong grip-for obvious reason…but again just my two teacher cents)
Anyway, “bitch-slapped” got him in hot water for other reasons obviously, and he did apologize over his choice of words, and to be clear he did not condemn the PGA as a whole. But because I have disagreements with his reasoning here does not mean Brandel is not a bright articulate golf professional, I just hope he looks before he leaps the next time, and realizes none of us are always right.
Some of my regular readers will recall I “laid down my pen” a few years ago, but it occurred to me, I would be doing many teachers a disservice if I did not offer these thoughts on this particular topic!
A trip down Magnolia Memory Lane: Patron fashion at the 1991 Masters
Like a lot of golfers out there, I’ve been getting my fix thanks to the final round Masters broadcasts on YouTube via the Masters channel. Considering these broadcasts go back as far as 1968, there is a lot we could discuss—we could break down shots, equipment, how the course has changed, but instead I thought we could have a little fun taking a different direction—fashion.
However, I’m not talking players fashion, that’s fairly straight forward. Instead, I wanted to follow the action behind the action and see what we could find along the way – here are the 1991 Highlights.
I love the “Die Hard” series as much as anyone else but one fan took it to a new level of fandom by wearing a Die Hard 2 – Die Harder T-shirt to Sunday at the Masters. This patron was spotted during Ian Woosnam fourth shot into 13. Honorable mention goes to Woosie’s gold chain.
There is a lot going on here as Ben Crenshaw lines up his put on 17. First, we have the yellow-shirted man just left of center with perfectly paired Masters green pants to go along with his hat (he also bears a striking resemblance to Ping founder Karsten Solheim). Secondly, we have what I would imagine is his friend in the solid red pants—both these outfits are 10 out of 10. Last but not least, we have the man seen just to the right of Ben with sunglasses so big and tinted, I would expect to be receiving a ticket from him on the I20 on my way out of town.
If you don’t know the name Jack Hamm, consider yourself lucky you missed a lot of early 2000s late-night golf infomercials. OK so maybe it’s not the guy known for selling “The Hammer” driver but if you look under the peak of the cabin behind Woosie as he tees off on ten you can be forgiven for taking a double-take… This guy might show up later too. Honorable mention to the pastel-pink-shorted man with the binoculars and Hogan cap in the right of the frame.
Big proportions were still very much in style as the 80s transitioned into the early 90s. We get a peek into some serious style aficionados wardrobes behind the 15th green with a wide striped, stiff collared lilac polo, along with a full-length bright blue sweater and a head of hair that has no intention of being covered by a Masters hat.
Considering the modern tales of patrons (and Rickie Folwer) being requested to turn backward hats forward while on the grounds of Augusta National, it was a pretty big shock to see Gerry Pate’s caddy with his hat being worn in such an ungentlemanly manner during the final round.
Before going any further, I would like us all to take a moment to reflect on how far graphics during the Masters coverage has come in the last 30 years. In 2019 we had the ability to see every shot from every player on every hole…in 1991 we had this!
At first glance, early in the broadcast, these yellow hardhats threw me for a loop. I honestly thought that a spectator had chosen to wear one to take in the action. When Ian Woosnam smashed his driver left on 18 over the bunkers it became very apparent that anyone wearing a hard hat was not there for fun, they were part of the staff. If you look closely you can see hole numbers on the side of the helmets to easily identify what holes they were assigned to. Although they have less to do with fashion, I must admit I’m curious where these helmets are now, and what one might be worth as a piece of memorabilia.
Speaking of the 18th hole, full credit to the man in the yellow hat (golf clap to anyone that got the Curious George reference) who perfectly matched the Pantone of his hat to his shirt and also looked directly into the TV camera.
It could be said the following photo exemplifies early ’90s fashion. We have pleated Bermuda shorts, horizontal stripes all over the place and some pretty amazing hairstyles. Honorable mention to the young guys in the right of the frame that look like every ’80s movie antagonist “rich preppy boy.”
What else can I say except, khaki and oversized long sleeve polos certainly had their day in 1991? We have a bit of everything here as Tom Watson lines up his persimmon 3-wood on the 18th. The guy next to Ian Woosnam’s sleeves hit his mid-forearm, there are too many pleats to count, and somehow our Jack Hamm look-alike managed to find another tee box front row seat.
You can check out the full final-round broadcast of the 1991 Masters below.
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