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Opinion & Analysis

The Frost Delay: Building a fitness routine



So I’d better start this out with an admission: I’m a pre-Tiger golfer. While he’s only one year my junior, anyone who learned the game before the aforementioned Mr. Woods took over understands just how different of a game golf used to be.

When I played the majority of my competitive rounds, Nike was a company that made basketball shoes. More than $25 was a lot to pay for a round, and most importantly, golfers didn’t workout.

This came from the top down. The tour was full of a bunch of skinny dudes (Paul Azinger, Payne Stewart, Corey Pavin), the occasional fat dude (Craig Stadler) and one dude who looked like he could beat them all up (Fred Couples). These were not “athletes” in the traditional sense. These were “golfers,” and until Tiger came into prominence, other “golfers” seemed totally cool with it.

In fact, after following a terribly unsuccessful freshman football season with a reasonably accomplished freshman golf season, my high school coach sat me down and had a heart to heart.

“Danny,” he said, “I talked to your football coach. We both agree that you’re never going to be Mike Singletary, and you’d probably be better served to spend your falls pounding range balls than getting slaughtered on his football field.”

Looking back, the man had a point.

However, the second I dropped football, I also dropped any sort of formal strength training — coach’s orders. As far as we knew back then, weight training was bad for a “golfer.” The logic was that the reduced flexibility and added strength would make it harder to maintain a consistent swing. The only strong dude I had ever played golf with was the late Derrick Thomas (who was a member at my country club), and to be honest, his muscles really did get in the way of his golf swing.

Obviously, the game has changed tremendously since then. My attitude toward fitness, however, has not. Don’t get me wrong, I love athletic activities  — I used to ski 40 to 50 days a year when I lived in Denver. And I’ll happily play the Stockton to your Malone in a pick up game of hoops and, if it’s below 90 degrees outside I’d rather walk than ride. But I’d never spent an minute in the gym until last year.

I’m not sure if it was the realization that I was about to go from “a little doughy” to fat, or maybe it was in an effort to keep myself alive for a couple more years, but I the notion of getting my self in a bit better shape became non-negotiable. And to be honest, for the first three months of the year last year, I was really enjoying it. I felt stronger, slept better, tended to eat healthier and had a ton more energy — all good things for a father of three. But alas, life and work got in the way, and after a couple horrible weeks I fell off the wagon.

Getting back on the wagon

As I’ll be working out toward something this year (a better golf game versus general health), I’m going to separate my exercise into two separate types this go round: The first type is pretty obvious—it’s the kind of general health and fitness we should all seek and it will be the focus of this column. There are, however, some things we should look for as golfers when we design even a general workout. While this isn’t universal, I believe golfers should workout for strength and tone rather than to “bulk up.” This means lifting less weight and doing more reps. I’m sure that there’s an exception for every rule, but I’ve never played with a giant muscle head dude who could

  1. Break 80, or
  2. Hit the ball further than me at my skinniest

In my honest opinion, I don’t believe that giant pecs and arms that are so big that they can no longer lay static next to your body are conducive to a “proper” golf swing. I made a couple call to some instructors I know, and I didn’t hear anything that changed that assertion.

Now, back to the matter at hand. I consulted with a trainer last year and we settled into a circuit-based workout. This provides a couple of advantages for me: First, I have limited time, and I can generally get one of these workouts in over a lunch break. Second, I have the attention span of a gnat, so long cardio sessions are out for me. By combining strength training with my cardio I tend to keep more engaged and am less inclined to spend my hour at the gym staring at random shiny things.

Here’s my general strength/fitness program:

I start with a 5-to-10 minute warmup. I had a back surgery 15 years ago, so the treadmill tends to tear me up a bit. I’ll generally run one of the “programs” on the bike — usually something that has to do with a heartrate.

I move to the bench machine. I do three quick reps of 10 at 75 percent weight, monitoring my heart rate. The whole point of the circuit idea is to keep your heart pumping like you’re doing cardio.

The next step is the bicep machine. Again, I do three quick reps of 10 at 75 percent. Then I move to the shoulder press machine. Again, three reps of 10 at 75 percent.

My final upper body station is the lat bar. I tend to alternate between lat pulls and tricep push downs, each 10 at 75 percent.

Abs are next. I hate sit ups and crunches — I mean I seriously hate them. I find them both boring and miserable, so I tend to do less of the more difficult inverted situps. If it’s a day where I’m doing legs as well, I’ll generally do them to burnout (which is generally less than 50 if the bench is steep enough). Afterward, I do my leg excercises, and then do my abs to burnout again. If I’m not doing legs, I do them to burnout, give myself a minute, and do it again.

As I mentioned before, sometimes my schedule works out better to do a full workout three days a week, and sometimes it works out better to do six shorter workouts (alternating between upper and lower body with abs being the only constant). In the case of the latter, I’d hop back on the bike, ride it 5-10 more minutes, stretch and hit the shower. If it’s the former, we move on to legs.

I start out on the leg press. Back to the three reps of 10 at 75 percent.

I move on to the quad machine. Three of 10 at 75 percent.

I move to the inner thigh machine. Three of 10 at 75 percent

I then move to the hip flexor machine (this one beats me up for some reason). Three of 10  at 75 percent.

I finish with leg curls. Three of 10 at 75 percent.

I then cool down with 5-10 minutes on the bike, and finish with a five-minute general stretching session.

A couple additional notes on this workout:

I’m certain you could do a full circuit workout with free weights, and I’d be very surprised if you couldn’t do it all kinetically. I personally don’t like free weights (I’m always nervous some chic next to me is going to be lifting more) and don’t understand enough about the kinetic thing to have any advice on it, so this is what works best for me. Your milage my vary.

Sometimes I mix it up — I’ll do more weight with less reps, or less weight and more reps. I can’t tell you this is for any important reason other than sometimes I have a little less/more time and sometimes I just get bored.

Finally, it’s critical to let your muscles rest, as strength is essentially built by tearing up your muscles and letting them heal stronger. If you want to workout every day, you’ll need to either alternate from upper to lower body or one day of full-body and one day of cardio.

With all this being said, an exercise routine is a lot like a golf swing. Sometimes it’s cool to learn stuff on the Internet, but often it’s better to enlist the help of a professional (or in this case a trainer). I’d highly suggest at least a fitness consultation before starting a new workout program.

Click here for more discussion in the “Instruction & Academy” forum. 

Next column: Golf specific flexibility and using training aids to increase “golf” strength.

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Dan Gedman was born in Chicago and grew up in Kansas City, which makes sense as he currently splits his time between those two cities. A director by trade (commercials, long-form and the occasional rap video), Gedman is one of the owners of Liquid 9 -- a Chicago-based production company. He is the father of 3 (8, 5 and >1) and the husband of one. He's also a proud Jayhawk, which is much cooler during the winter and spring than it is during the fall. His current home course was designed by Donald Ross in his experimental phase, and starts with a 240-plus yard par 3. Therefore he's generally (at least) one over before he hits the second fairway.



  1. Cris

    Feb 19, 2014 at 1:54 pm

    This is one of the most ill-informed articles I’ve ever read. We should start asking for specific credentials before we allow nonsense like this to be posted. It can really hurt people. The comment below from Ryan is substantially more accurate.

  2. kcslonghitter

    Jan 30, 2013 at 5:12 pm

    Great Article it helped me understand that some of me problems may not be another swing lesson, but an increase in Body mobility

  3. Ryan

    Nov 30, 2012 at 12:32 pm

    I think a lot of people are misinformed on this subject. I agree that bulky muscles are not ideal for golf but in order to get stronger you should be working with more weight and less reps, and not circuit training. Strength training will not give you bulky muscles. Strength is largely due to training your nervous system to send stronger signal to your muscles and muscle size is largely down to hypertrophy, the breaking down and regrowth of muscle you mentioned.

    I believe anyone serious about improving their athletic ability should fragment their training. Strength training separately in order to get the most return for your time invested. Proper stretching routines to stay flexible and then separate cardio if they feel fitness is an issue.

    It’s a myth that the above cannot be achieved without a large amount of time invested. The focus should be on quality not quantity; proper warm-ups and one or two intense working sets. This approach will get you in and out of the gym faster, stop you getting bored and keep you coming back, improving.

    Circuit training is fine if you just want a generic workout but it won’t allow you to focus enough on each component (strength, power, cardio, flexibility) or let you have the energy to commit to each component 100% and progress as quickly as you should be in each separate area.

    I would also avoid ‘golf-specific’ training if you’re trying to hit the ball further. I guarantee you ‘ll hit the ball further if you increase your deadlift or squat by 50 lbs than if you can do 100 press ups on a Bosu ball and pull a cable to mimick your golf swing. Lower body strength is the key.

    Everyone needs to find what works for them based on their personal preference, goals and limitations, but I submit that circuit training is second to a number of other methods in the pursuit of athletic improvement.

    Having said all that, improving your physique is 90% diet, exercising is the easy part!

  4. fitnessforever

    Nov 29, 2012 at 9:51 pm

    While I commend you on working out, your workouts are as pretty old school and don’t do much service to your body. Routines like you posted become tiresome, repetitive, and will NOT provide the results your are looking for after your body gets used to the workouts. There’s plenty of research out there that shows after repeating the same workout a few times, it becomes ineffective. This type of training will undoubtably lead to plateauing.

    To be more effective, look for workouts that use plenty of energy within a short timespan, require more explosive movements (pushups, burpees, squat jumps, etc), use body weight and weighted movements, and utilize aerobics during and in-between sets. Otherwise, you’ll end up where you started if you continue to do the old school “circuit training.”

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Opinion & Analysis

Fantasy Preview: 2018 Fort Worth Invitational



Under a new name, but a very familiar setting, the Fort Worth Championship gets underway this week. Colonial Country Club will host, and it’s an event that has attracted some big names to compete in the final stop of the Texas swing. The top two ranked Europeans, Jon Rahm and Justin Rose are in the field, as are Americans Jordan Spieth and Rickie Fowler.

Colonial is a tricky course with narrow tree-lined fairways that are imperative to hit. Distance off the tee holds no real advantage this week with approach play being pivotal. Approach shots will be made more difficult this week than usual by the greens at Colonial, which are some of the smallest on the PGA Tour. Last year, Kevin Kisner held off Spieth, Rahm, and O’Hair to post 10-under par and take the title by a one-stroke margin.

Selected Tournament Odds (via Bet365)

  • Jordan Spieth 9/1
  • Jon Rahm 14/1
  • Justin Rose 18/1
  • Webb Simpson 18/1
  • Rickie Fowler 20/1
  • Jimmy Walker 28/1
  • Adam Scott 28/1

Last week, Jordan Spieth (9/1, DK Price $11,700) went off at the Byron Nelson as the prohibitive 5/1 favorite. Every man and his dog seemed to be on him, and after Spieth spoke to the media about how he felt he had a distinct advantage at a course where he is a member, it was really no surprise. Comments like this from Spieth at the Byron Nelson are not new. When the event was held at TPC Four Seasons, Spieth often made similar comments. The result? He flopped, just as he did last week at Trinity Forest. Spieth’s best finish at the Byron Nelson in his career is T-16. The reason for this, I believe, is the expectations he has put on himself at this event for years.

Switch to Colonial, and the difference is considerable. Spieth’s worst finish here is T-14. In his last three visits, he has finished second, first and second. While Spieth may believe that he should win the Byron Nelson whenever he tees it up there, the evidence suggests that his love affair is with Colonial. The statistic that truly emphasizes his prowess at Colonial, though, is his Strokes Gained-Total at the course. Since 2013, Spieth has a ridiculous Strokes Gained-Total of more than +55 on the course, almost double that of Kisner in second place.

Spieth’s long game all year has been consistently good. Over his previous 24 rounds, he ranks first in this field for Strokes Gained-Tee to Green, second for Ball Striking, and first for Strokes Gained-Total. On the other hand, his putting is awful at the moment. He had yet another dreadful performance on the greens at Trinity Forest, but he was also putting nowhere near his best coming into Colonial last year. In 2017, he had dropped strokes on the greens in his previous two events, missing the cut on both occasions, yet he finished seventh in Strokes Gained-Putting at Colonial on his way to a runner-up finish. His record is too good at this course for Spieth to be 9/1, and he can ignite his 2018 season in his home state this week.

Emiliano Grillo’s (50/1, DK Price $8,600) only missed cut in 2018 came at the team event in New Orleans, and he arrives this week at a course ideally suited to the Argentine’s game. Grillo performed well here in 2017, recording a top-25 finish. His form in 2018 leads me to believe he can improve on that this year.

As a second-shot golf course, Colonial sets up beautifully for the strengths of Grillo’s game. Over his previous 12 rounds, Grillo ranks first in Strokes Gained-Approaching the Green, second in Ball Striking, third in Strokes Gained-Tee to Green and eighth in Strokes Gained-Total. The Argentine also plays short golf courses excellently. Over his last 50 rounds, Grillo is ranked ninth for Strokes Gained-Total on courses measuring 7,200 yards or less. Colonial is right on that number, and Grillo looks undervalued to continue his consistent season on a course that suits him very well.

Another man enjoying a consistent 2018 is Adam Hadwin (66/1, DK Price $7,600), who has yet to miss a cut this season. The Canadian is enjoying an excellent run of form with five top-25 finishes from his last six stroke-play events. Hadwin is another man whose game is tailor made for Colonial. His accurate iron play and solid putting is a recipe for success here, and he has proven that by making the cut in all three of his starts at Colonial, finishing in the top-25 twice.

Hadwin is coming off his worst performance of 2018 at The Players Championship, but it was an anomaly you can chalk up to a rare poor week around the greens (he was seventh-to-last in Strokes Gained-Around the Green for the week). In his previous seven starts, Hadwin had a positive strokes gained total in this category each time. Over his last 24 rounds, Hadwin ranks seventh in Strokes Gained-Approaching the Green, 15th in Ball Striking, and ninth in Strokes Gained-Putting. He looks to have an excellent opportunity to improve on his solid record at Colonial this week.

Finally, as far as outsiders go, I like the look of Sean O’Hair (175/1, DK Price $7,100) at what is a juicy price. One of last year’s runners-up, his number is far too big this week. He has had some excellent performances so far in 2018. In fact, in his previous six starts, O’Hair has made five cuts and has notched three top-15 finishes, including his runner-up finish at the Valero Texas Open. The Texan has made three of his last four cuts at Colonial, and he looks to be an excellent pick on DraftKings at a low price.

Recommended Plays

  • Jordan Spieth 9/1, DK Price $11,700
  • Emiliano Grillo 50/1, DK Price $8.600
  • Adam Hadwin 66/1, DK Price $7,600
  • Sean O’Hair 175/1, DK Price  $7,100
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Opinion & Analysis

Pick three golfers to build the ultimate scramble team. Who you got?



It’s officially scramble season. Whether it’s a corporate outing or charity event, surely you’ve either been invited to play in or have already played in a scramble this year.

If you don’t know the rules of the scramble format, here’s how it works: All four golfers hit their drives, then the group elects the best shot. From there, all four golfers hit the shot, and the best of the bunch is chosen once again. The hole continues in this fashion until the golf ball is holed.

The best scramble players are those who hit the ball really far and/or stick it close with the irons and/or hole a lot of putts. The point is to make as many birdies and eagles as possible.

With this in mind, inside GolfWRX Headquarters, we got to discussing who would be on the ultimate scramble team. Obviously, Tiger-Jack-Daly was brought up immediately, so there needed to be a caveat to make it more challenging.

Thus, the following hypothetical was born. We assigned each golfer below a dollar value, and said that we had to build a three player scramble team (plus yourself) for $8 or less.

Here are the answers from the content team here at GolfWRX:

Ben Alberstadt

Tiger Woods ($5): This is obvious. From a scramble standpoint, Tiger gives you everything you want: Long, accurate, and strategic off the tee (in his prime). Woods, sets the team up for optimal approach shots (he was pretty good at those too)…and of course, arguably the greatest pressure putter of all time.

David Duval ($2): I’m thinking of Double D’s machine-like approach play in his prime. Tour-leader in GIR in 1999, and 26th in driving accuracy that year, Duval ought to stick second shots when TW doesn’t and is an asset off the tee.

Corey Pavin ($1): A superb putter and dogged competitor, Pavin’s a great value at $1. Ryder Cup moxy. Plus, he’ll always give you a ball in the fairway off the tee (albeit a short one), much needed in scramble play.

Brian Knudson

Rory McIlroy ($4): I am willing to bet their are only a handful of par 5’s in the world that he can’t hit in in two shots. You need a guy who can flat out overpower a course and put you in short iron situations on every hole. His iron play is a thing of beauty, with a high trajectory that makes going after any sucker pin a possibility.

Jordan Spieth ($3): Was there a guy who putted from mid-range better than him just a couple years ago? If there was, he isn’t on this list. Scrambles need a guy who can drain everything on the green and after watching 3 putts to get the read, he won’t miss. His solid wedge game will also help us get up and down from those short yardages on the Par 4’s.

Corey Pavin ($1): Fear the STACHE!! The former Ryder Cup captain will keep the whole team playing their best and motivated to make birdies and eagles. If we have 228 yards to the flag we know he is pulling that 4 wood out and giving us a short putt for birdie. He will of course be our safety net, hitting the “safe shot,” allowing the rest of us to get aggressive!

Ronald Montesano

Dustin Johnson ($4) – Bombmeister!!!

Lee Trevino ($2) — Funny as hell (and I speak Mexican).

Sergio Garcia ($1) – The greatest iron player (I speak Spanish, too).

Tom Stickney

Dustin Johnson ($4)
Seve Ballesteros ($2)
Lee Trevino ($2)

DJ is longer than I-10, Seve can dig it out of the woods, and Trevino can shape it into any pin.

Andrew Tursky

Dustin Johnson ($4)
Jordan Spieth ($2)
Anthony Kim ($1)

Are all the old timers gonna be mad at me for taking young guys? Doesn’t matter. DJ has to be the best driver ever, as long as he’s hitting that butter cut. With Jordan, it’s hard to tell whether he’s better with his irons or with his putter — remember, we’re talking Jordan in his prime, not the guy who misses putts from 8 inches. Then, Anthony Kim has to be on the team in case the alcohol gets going since, you know, it’s a scramble; remember when he was out all night (allegedly) before the Presidents Cup and still won his match? I need that kind of ability on my squad. Plus AK will get us in the fairway when me, DJ and Spieth each inevitably hit it sideways.

Michael Williams

Tiger Woods ($5)
Seve Ballesteros ($2)
Corey Pavin ($1)

Tiger is a no-brainer. Seve is maybe the most creative player ever and would enjoy playing HORSE with Tiger. Pavin is the only $1 player who wouldn’t be scared stiff to be paired with the first two.

Johnny Wunder

Tiger Woods ($5): His Mind/Overall Game

Seve Ballesteros ($2): His creativity/fire in a team format/inside 100

Anthony Kim ($1): Team swagger/he’s streaky/will hit fairways under the gun.

A scramble requires 3 things: Power, Putting and Momentum. These 3 guys as a team complete the whole package. Tiger is a one man scramble team but will get himself in trouble, which is where Seve comes in. In the case where the momentum is going forward like a freight train, nobody rattles a cage into the zone better than AK. It’s the perfect team and the team I’d want out there if my life was on the line. I’d trust my kids with this team.

Who would you pick on your team, and why? See what GolfWRX Members are saying in the forums.

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Opinion & Analysis

Is equipment really to blame for the distance problem in golf?



It’s 2018, we’re more than a quarter of the way through Major Season, and there are 58 players on the PGA Tour averaging over 300 yards off the tee. Trey Mullinax is leading the PGA Tour through the Wells Fargo Championship with an average driving distance of 320 yards. Much discussion has been had about the difficulty such averages are placing on the golf courses across the country. Sewn into the fabric of the distance discussion are suggestions by current and past giants of the game to roll back the golf ball.

In a single segment on an episode of Live From The Masters, Brandel Chamblee said, “There’s a correlation from when the ProV1 was introduced and driving distance spiked,” followed a few minutes later by this: “The equipment isn’t the source of the distance, it’s the athletes.”

So which is it? Does it have to be one or the other? Is there a problem at all?

Several things of interest happened on the PGA Tour in the early 2000s, most of which were entirely driven by the single most dominant athlete of the last 30. First, we saw Tiger Woods win four consecutive majors, the first and only person to do that in the modern era of what are now considered the majors. Second, that same athlete drew enough eyeballs so that Tim Finchem could exponentially increase the prize money golfers were playing for each week. Third, but often the most overlooked, Tiger Woods ushered in fitness to the mainstream of golf. Tiger took what Gary Player and Greg Norman had preached their whole careers and amped it up like he did everything else.

In 1980, Dan Pohl was the longest player on the PGA Tour. He averaged 274 yards off the tee with a 5-foot, 11-inch and 175-pound frame. By 2000, the average distance for all players on the PGA Tour was 274 yards. The leader of the pack that year was John Daly, who was the only man to average over 300 yards. Tiger Woods came in right behind him at 298 yards.

Analysis of the driving distance stats on the PGA Tour since 1980 show a few important statistics: Over the last 38 seasons, the average driving distance for all players on the PGA Tour has increased an average of 1.1 yards per year. When depicted on a graph, it looks like this:

The disparity between the shortest and the longest hitter on the PGA Tour has increased 0.53 yards per year, which means the longest hitters are increasing the gap between themselves and the shortest hitters. The disparity chart fluctuates considerably more than the average distance chart, but the increase from 1980 to 2018 is staggering.

In 1980, there was 35.6 yards between Dan Pohl (longest) and Michael Brannan (shortest – driving distance 238.7 yards). In 2018, the difference between Trey Mullinax and Ken Duke is 55.9 yards. Another point to consider is that in 1980, Michael Brannan was 25. Ken Duke is currently 49 years of age.

The question has not been, “Is there a distance problem?” It’s been, “How do we solve the distance problem?” The data is clear that distance has increased — not so much at an exponential rate, but at a consistent clip over the last four decades — and also that equipment is only a fraction of the equation.

Jack Nicklaus was over-the-hill in 1986 when he won the Masters. It came completely out of nowhere. Players in past decades didn’t hit their prime until they were in their early thirties, and then it was gone by their early forties. Today, it’s routine for players to continue playing until they are over 50 on the PGA Tour. In 2017, Steve Stricker joined the PGA Tour Champions. In 2016, he averaged 278 yards off the tee on the PGA Tour. With that number, he’d have topped the charts in 1980 by nearly four yards.

If equipment was the only reason distance had increased, then the disparity between the longest and shortest hitters would have decreased. If it was all equipment, then Ken Duke should be averaging something more like 280 yards instead of 266.

There are several things at play. First and foremost, golfers are simply better athletes these days. That’s not to say that the players of yesteryear weren’t good athletes, but the best athletes on the planet forty years ago didn’t play golf; they played football and basketball and baseball. Equipment definitely helped those super athletes hit the ball straighter, but the power is organic.

The other thing to consider is that the total tournament purse for the 1980 Tour Championship was $440,000 ($1,370,833 in today’s dollars). The winner’s share for an opposite-field event, such as the one played in Puerto Rico this year, is over $1 million. Along with the fitness era, Tiger Woods ushered in the era of huge paydays for golfers. This year, the U.S. Open prize purse will be $12 milion with $2.1 million of that going to the winner. If you’re a super athlete with the skills to be a golfer, it makes good business sense to go into golf these days. That wasn’t the case four decades ago.

Sure, equipment has something to do with the distance boom, but the core of the increase is about the athletes themselves. Let’s start giving credit where credit is due.

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19th Hole