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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 WGC-Dell Technologies Match Play



The second World Golf Championship of the year begins this week for what will be the final stop before The Masters for the majority of players in the field. As always with WGC events, the field is stacked — only Rickie Fowler and Justin Rose are missing from the world’s top-10. With an earlier start than usual, 16 groups of four will battle it out in a round-robin format starting Wednesday. The winner of each group will advance to the last 16, which will complete in a straight knockout format from there on in.

Austin Country Club has held the event since 2016, and it’s been a course that has offered up lots of excitement so far. Expect more of the same this week, with four reachable Par 5s on offer as well as a drivable Par-4. The Par-71 course is a modest 7,043 yards with plenty of elevation changes and a mix of tight, tree-lined fairways on the opening nine. The fairways on the back 9 are more generous. Some of the key stats that I’m focusing on this week include Par-5 Scoring, Proximity to the Hole Inside 125 yards and Birdie or Better Percentage, which is always important in match play. Last year, a red-hot Dustin Johnson beat Jon Rahm in the final 1 up, which was his third-consecutive victory at the time.

Selected Tournament Odds (via Bet365)

  • Rory McIlroy 7/1
  • Dustin Johnson 8/1
  • Justin Thomas 10/1
  • Jon Rahm 12/1
  • Jason Day 14/1
  • Jordan Spieth 20/1
  • Phil Mickelson 20/1

For me, this is the most difficult event on the calendar to predict. Over 18 holes, any player in the field is capable of beating anyone else. We saw just that last year when Hideto Tanihara defeated Jordan Spieth 4&2 and Soren Kjeldsen took down Rory Mcilroy 2&1. For that reason, it’s certainly an event that I’d advise to play conservatively, especially before we reach the knockout phase. Despite the unpredictability of some of the results, however, recently it’s been an event that has been won by the world’s elite. Dustin Johnson, Rory McIlroy and Jason Day (twice) have claimed the title in the past four years.

From the top of the board, it’s multiple champion Jason Day (14/1, DK Price $9,200) who gets my vote. The Australian has played a limited schedule so far this year, and he seems to be flying under the radar for the year’s first major. I find the lack of attention surprising. He has a win and a second-place finish to his name already in only three starts this year. Last week at Bay Hill he finished T22, where he appeared a little rusty on the opening couple of days before shaking it off and shooting an impressive 67 on Saturday.

Austin Country Club is a course that undoubtedly suits Day. He dominated the event in 2016 when he was playing his absolute best golf, and he was very unfortunate that he was unable to defend last year on account of his mother’s health. It was an issue that appeared to effect his entire season, but there is no doubt that the signs are very good for Day in regards to 2018. Mainly, because he has the magic touch back with the putter. In 2016, he had one of the greatest putting years of recent times, and albeit early on in the season, he is currently on course to match it. Day leads the field in putting for the season by a decent margin, and on the slick bermuda greens of Austin Country Clubs, where he has memories of holing just about everything two years ago, it could play a huge factor yet again this week.

Along with the Queenslander’s fabulous form on the greens, Day is dominating the Par 5’s, where he sits second in the field over his last 12 rounds. Day loves to play aggressive golf, and it’s one of the reasons the match play format suits him so much. The odd blow-up hole is not the disaster that it would be in stroke play, and he has the ability to rack up birdies fast. So far this season, Day is third in this field for birdie or better percentage.

Day will be the favorite to advance from Group 8, which contains James Hahn, Louis Oosthuizen and Jason Dufner, but the unpredictability of the match play format means it will be far from easy. Should he do so, however, he may be an extremely difficult man to stop, and 14/1 is not a bad price on him repeating his heroics of 2016.

Patrick Reed’s (30/1, DK Price $7,700) return to form has been long overdue. With back-to-back weeks finishing in the top-10, he should be feeling confident in a format that in the past he has blown hot and cold in. Despite his colossus performances in the Ryder Cup, the WGC-Matchplay has been a frustrating event for the Texan. He has yet to make it past the Round of 16, but he seems to be rejuvenated by the return of his idol, Tiger Woods, to the PGA Tour. We’ve seen a far more aggressive Patrick Reed as of late.

With the top seed in his group being Jordan Spieth, there’s speculation that their matchup could be a fiery one. Last week, Patrick Reed was recorded saying that he guessed he needed to be Jordan Spieth to get a free drop after he was left fuming by a ruling. Personally, I don’t think there will be any hostility from either player, but perhaps the attention it has received over the last day will fire up Reed, who seems to produce his best when in the spotlight.

All facets of Reed’s game are firing at the moment. He is fourth in this field for Strokes Gained Tee to Green, Strokes Gained Around the Green and Strokes Gained Total over his last eight rounds. Not withstanding the volatility of 18-hole matchups, there is a sense that Spieth may be a little vulnerable right now. Reed will be relishing the opportunity to take him on in what could possibly be an important Game 3. At 30/1, there is a confidence about Reed at the moment that I like, and it could see him finally deliver in a format that he has adapted to so well in The Ryder Cup.

The star name in Group 7 is the current Masters Champion Sergio Garcia, but I’m willing to take him on this week with Xander Schauffele (66/1, DK Price $7,400). The 2017 Rookie of the Year has been playing well as of late with three-consecutive top-20 finishes. From that period, he scores well in the key statistics, which should bode well for him this week. The Californian is 10th for Strokes Gained on Par 5s for his last 12 rounds, and on a course where wedge play is vitally important, his short irons seem to be in excellent shape. Over the same period, Schauffele is 15th in the field for Proximity to the Hole from 100-125 yards and 16th from 75-100 yards.

He will have to overcome Garcia, as well as Shubhankar Sharma and Dylan Frittelli to advance to the next phase. Garcia has never looked comfortable at Austin Country Club, however, and I think Schauffele may be the best option to pounce on any weakness he shows. Schauffele does not rank outside 30th in this field for his last 12 rounds in any major statistic, and he is eighth overall for Strokes Gained Total.

Last but not least is Webb Simpson (100/1, DK Price $7,800), who is in Group 15 alongside Pat Perez, Gary Woodland and Si-Woo Kim. I think it’s fair to say that this looks to be one of the most unpredictable of the lot. Yet at 100/1, it was an easy enough decision to add Simpson to my stable this week, who just like Xander is performing well in the key statistics.

The former U.S. Open Champion is 17th in this field over his past 12 rounds on Par 5s, but it’s been his wedge play that really got my attention. Over the same period, Simpson ranks seventh for proximity to the hole from 100-125 yards and 15th from 75-100 yards. Some other good signs for Simplson include his putting, as he currently sits 11th for the season in Strokes Gained Putting. His scoring average for the season is also an impressive 69.5, which is seventh on the PGA Tour. At 100/1, it seems worth a small investment in what I’m expecting to be another roller coaster of an event with plenty of surprises.

Recommended Plays

  • Jason Day 14/1, DK Price $9,200
  • Patrick Reed 30/1, DK Price $7,700
  • Xander Schauffele 66/1, DK Price $7,400
  • Webb Simpson 100/1, DK Price $7,800
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Opinion & Analysis

Paige Spiranac explains her decision to pose for the 2018 SI Swimsuit



During the PXG 0311 Gen2 iron launch event, I caught up with Paige Spiranac to talk about a variety of topics including her advice to young girls in the golf world, how her life has changed since becoming a golfing celebrity, her relationship with PXG, her decision to stop playing professional golf, and she explains why she wanted to pose for the SI Swimsuit issue.

Enjoy my interview above!

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Opinion & Analysis

Bag Chatter: An Interview With 36 Golf Co.



Bag Chatter is a series of interviews that spotlights brands around the golf industry and the people behind them. We’re looking to make this a regular thing, so please comment and share through your medium of choice. If you have a brand and are interested in participating in these interviews, you can email for consideration. This interview is with Jay Vogler of 36 Golf Co (Pictured above caddying for business partner Chevy Mayne).

Talk to me about 36 Golf Co. What are you guys all about?

We’re all about getting people out to the course, having fun and not taking golf too seriously. We’re trying to create a brand for people who love the game, but aren’t necessarily trying to turn pro. The whole idea started when I was walking through a hockey shop and saw all these hockey lifestyle brands and I was like, “Why doesn’t this exist in golf?” We’re mainly targeting the 18-35 crowd; folks that kind of have a laid-back approach. We think it doesn’t matter if you wear cargo shorts and a T-shirt as long as you’re respecting the game and taking care of the course. It’s more important to replace your divots, repair your ball marks and keep up with the pace of play than it is to wear a collared shirt.

There are a lot of people launching brands in the soft goods world these days (clothing, towels, head covers, etc.). As a result, that world can be a little crowded. What makes 36 Golf Co. different from everyone else out there?

Our corner of the market, if you will, is trying to create a community of people who see the game the same way we do. We want to see the game grow, especially among the millennial age group. We think participation is lacking in that demographic, and we want to play a part in making the game a little more accessible for them. We want people to connect over our attitude toward golf. If you see a guy walking down the street wearing a 36 hat, we want you to think he’s approachable and he’s down to hang out and talk about golf and life without being pretentious. We’re out there to lower some of the barriers to entering the game.

Since I know you’re all about growing the game, what do you think it needs? What do you think is the biggest “problem” with golf that’s keeping people away from playing it or trying it?

I think perception is probably the biggest thing honestly. I picked up the game five years ago when I was 22 and I came from skateboarding and snowboarding. When I got into the game, a lot of people make a weird face and were like, “You play golf?!” It’s totally a perception thing, but once you get past that, it’s just such a fun game. From the first time I flushed a 7-iron at a driving range, I was hooked, but a lot of people don’t even get that far. We’re just trying to lower the barriers to the game and put a community out there.

36 Golf Co. “The Looper” Meshback Hat

If you could change one thing about the game of golf, what would you change? It doesn’t have to be something in the USGA rule book necessarily.

Obviously, I would get rid of dress codes. That’s my big bugaboo with the game. If I was just going about my daily life, I wouldn’t be wearing pants and a collared shirt and I think a lot of people would be in that same boat. If we let people come as they are, I bet participation would go way up. Appearance, respectfully, only matters so much. You can wear a collared shirt and still be a jerk and not repair your ball marks.

When you got the idea to start this company, how did you actually go about making that happen? Did you just google shirt suppliers or something? What was that process like?

Yeah, I pretty much spent the first month on Google looking for suppliers. I have a design background, so we did the design and the website ourselves, so that was good. Finding the right suppliers who were willing to work with us and had quality stuff was difficult.

What’s the biggest road block you’ve experienced with 36 Golf Co.? Launching it, marketing it, logistics, billing, whatever…

Starting a business in general was just…so much to take in. It’s overwhelming. Accounting, problems with suppliers… but if you don’t just start it then you’ll never know. I know it’s a cliché, but you gotta start somewhere. It’s not that any one thing was so difficult. It was just the amount of things that come your way.

36 Golf Co “The Sniper” Snap Back Hat and “Fleck” T Shirt

What are you most optimistic about with 36 Golf Co? What’s got you excited these days?

We just went to a show this past weekend in Toronto, and we just met a lot of people who really seemed to get what we were about and were excited to be a part of it themselves. That’s what gets you excited; when people really understand your vibe and want to be a part of that community and rep your brand for no other reason than it resonates with them. That’s what it’s all about.

Let’s play a game. Imagine golf was like baseball and you got to pick a “walk-up song” when you got to the first tee. What song are you going with?

Haha. I’ve been listening to a lot of Jurassic 5 lately, so we’ll go with “What’s Golden.” I feel like that’d be a pretty good hype song.

If you could only play one course for the rest of your life, which one would it be? It has to be a course you have played before or have access to, though. Don’t just say Augusta.

There’s a little course called Bathurst Glen just north of Toronto. I used to work there, but it kicks my butt every time I go. It’s a friendly spot, which I enjoy. I struggle playing really nice golf courses. They kind of stress me out.

Chevy Mayne of 36 Golf Co. in the “OG” T Shirt and “Frost Delay” Snapback Hat

It’s kind of old news, but I’ll ask the following since it’s right up your alley. What was your take on the LPGA dress code announcement last year?

Oh man. I was like, “What the hell are you thinking?” You know, when they said that I was showing it to my girlfriend who’s a non-golfer and she was like, “I don’t understand what the problem is.” It’s not like they’re wearing thongs or something. Obviously, I think that golf needs to be tailored to welcome people into the game, and I think that sent the wrong message.

Lastly, what do you guys have in the works? Let us know what’s coming from 36 Golf Co.

We have limited resourced with just two people, but we have tons of plans. Our main products right now are our hats, which are mainly modern styles. You know, snapbacks and flat brims. We also have T-shirts and quarter zips available. All of that is on our website at We will be getting some golf shirts in soon, which we are calling our “collared T-shirt” this spring, so that’s going to be the most exciting launch for us in the near future. Follow us on Instagram @thirty6ix_golf_co and on twitter @Thirty6ix_golf to keep up with our brand and join our community.

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19th Hole