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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 and Rehab Expert contracted by PGA Tour Players, Division 1 colleges and national teams to deliver golf fitness services. Via his Golf Fit Pro website, app, articles and online training services, Nick offers the opportunity to the golfing world to access his unique knowledge and service offerings. www.golffitpro.net

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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TXG: Should you carry TWO DRIVERS? // Distance, Accuracy, Draw & Fade Setups

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Some of the best players in the world have been testing a two-driver setup for their bags. Does it make sense to play two drivers if they are set up for two different shot shapes? We test one driver setup for maximum distance and draw flight and another setup for accuracy and fade flight. See whether this could be an advantage for your game—and help you get off the tee better at your course!

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Fixing the shanks: How to stop shanking the golf ball

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May you never be concerned about fixing the shanks! But if you’re begging the golf gods for guidance how to stop shanking the golf ball? Ready to offer up your first-born child for the wisdom how to stop shanking irons? Frantically asking Google how to never shank a golf ball again?

Fear not. We’ll get to drills to stop shanking irons shortly that are guaranteed to ingrain the proper feel and anti-shank action, but first, a brief discussion of what exactly a shank is (other than will-to-live crushing).

More often than not, a shank occurs when a player’s weight gets too far onto the toes, causing a lean forward. Instead of the center of the clubface striking the ball—as you intended at address—the hosel makes contact with your Titleist, and—cover your ears and guard your soul—a shank occurs.

How to stop shanking the golf ball

If you’ve ever experienced the dreaded hosel rocket departing your club at a 90-degree angle, you know how quickly confidence can evaporate and terror can set in.

Fortunately, the shanks are curable and largely preventable ailment. While there are drills to fix your fault you once the malady has taken hold, an ounce of prevention is worth a pound of cure.

How to stop shanking the golf ball

If you’re trying to understand how to stop shanking the golf ball, you need to understand where the ball makes contact with the club during a shank.

Fixing the shanks

To avoid shanking the golf ball, it’s important to lock in on some keys…

  • Have a proper setup and posture…Athletic posture, arms hang down, neither too bent over nor too upright, weight on the balls of the feet.
  • Keep your grip light and arms tension free…If 10 is a death grip of golf club and 1 is the club falling out of your hand, aim for a grip in the 4-6 range. Make sure your forearms aren’t clenched.
  • Maintain proper balance throughout the swing…50/50 weight to start (front foot/back foot). 60/40 at the top of the backswing. 90/10 at impact.
  • Avoid an excessively out-to-in or in-to-out swing path…Take the club straight back to start, rather than excessively inside (closer to the body) or outside (further away from the body).

The best drill to stop shanking the golf ball

Set up properly (as discussed above), flex your toes upward as you begin your swing and keep your chest high (maintain your spine angle) throughout the swing.

Other than those focal points, keep your brain free of any additional chatter, which only exacerbates shankitis.

(For more advice, be sure to check out what our friends at Me and My Golf have to say below)

Now you know how to stop shanking the golf ball and have the tools to never shank the golf ball again.

Praise the golf gods!

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Cameron Smith’s 3-month Covid-19 training block

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Whilst Covid-19 has presented countless grave health and economic challenges to the world’s population, it has also provided opportunity for many people to focus their attention on projects that they normally wouldn’t have time for.

Turns out PGA Tour players are no different, and in the case of Cameron Smith, we used the enforced break from competitive golf to undertake a very rare, uninterrupted 3 month block of strength training.

Cam plays 25-30 events a year spread across 4 continents and this presents a number of challenges to overcome from a training and programming perspective:

– Varying facilities

– Travel fatigue and jet lag

– Concerns around muscle soreness affecting ability to perform on course

– Physical and mental cost of competing

When combined, these challenges can often render even the most carefully planned training programs redundant. So whilst many golf fans were coming to terms with a prolonged absence of PGA Tour events, I was getting stuck into designing programs that would hopefully elicit the following outcomes for Cam:

– More muscle mass

– More strength

– More power

In a normal season, I’m hesitant to prescribe programs that focus on muscle gain, because the nature of the training volume tends to tighten Cam up (reduce his range of motion), reduce his club-head speed and elicit a lot of muscle soreness…..not an ideal combination for short term performance! But I knew in this case, we could get stuck into some higher volume work because we would have plenty of time to recover from any lost mobility, reduced speed and increased soreness before tournaments started again.

 

Mid March – Program 1 – General Hypertrophy Focus

We decided with the global virus outlook looking dire and the PGA Tour promising to deliver a 30 day notice before resumption of play, we should focus on hypertrophy (increasing muscle size) until the 30 day notice period was delivered. At that point we would switch to a more familiar power based program in preparation for tournaments starting up again.

Program Breakdown:

– 4 weeks

– 3 sessions per week

– 1 x lower focus (legs, glutes, core)

– 1 x push focus (chest, shoulders, triceps, core)

– 1 x pull focus (back, biceps, core)

– Gradually increasing volume over 4 weeks (more reps and sets to failure)

Training Variables:

Sets: 3 to 4

Reps: 8 to 12

Tempo: 2-0-2 (2 seconds up, no pause, 2 seconds down)

Weight: around 70% of maximum

Rest: 60 seconds, but this can vary when pairing exercises together in supersets or mini circuits

 

Example Workout – Lower Body Focus (legs, glutes, core):

 

Example Exercises:

 

Mid April – Program 2 – Lower Body Hypertrophy Focus

As Cam was about to finish up his first hypertrophy program, there was a fairly clear indication that there would be no play until mid June at the earliest. Knowing that we had 2 more months of training, we decided to continue with another hypertrophy block. This time increasing the focus on the lower body by breaking down the leg work into 2 seperate sessions and ramping up the training volume.

Program Breakdown:

– 4 weeks

– 4 sessions per week

– 2 x lower body focus (1 x quad focused workout and 1 x hamstring / glute focused workout)

– 1 x push focus (chest, shoulders, triceps, core)

– 1 x pull focus (back, biceps, core)

– Gradually increasing volume over 4 weeks (more reps and sets)

Training Variables:

Sets: 3 to 4

Reps: 8 to 12

Tempo: 2-0-2 (2 seconds up, no pause, 2 seconds down)

Weight: around 70% of maximum

Rest: 60 seconds, but this can vary when pairing exercises together in supersets or mini circuits

 

Example Workout – Pull Focus (back, biceps, core):

 

Example Exercises:

Mid May – Program 3 – Power Focus

Once we received confirmation that play would be resuming 11th June at Colonial, we made the call to switch to a power focused program. Moving back to 3 days per week, lowering the volume and increasing the intensity (more weight and more speed in the main lifts).

The idea is to get the body used to moving fast again, reduce muscle soreness to allow better quality golf practice, and supplement the with more mobility work to re-gain any lost range of motion.

We also added some extra grip work because Cam discovered that with the muscle and strength gain, plus lifting increased weight, his grip was failing on key lifts…..not such a bad problem to have!

Program Breakdown:

– 4 weeks

– 3 sessions per week

– 1 x lower body focus (legs, glutes, core, grip)

– 1 x upper body focus (chest, back, biceps, triceps, core, grip)

– 1 x combined focus (legs, glutes, shoulders, core, grip)

– Volume remains constant (same sets and reps), aiming to increase intensity (either weight or speed) over the 4 weeks.

Training Variables:

Sets: 4 to 5

Reps: 3-5 for main exercises, 8-12 for accessory exercises.

Tempo: X-0-1 for main exercises (as fast as possible in up or effort phase, no pause, 1 second down). 2-0-2 for accessory exercises.

Weight: around 85% of maximum for main exercises, around 70% for accessory exercises.

Rest: 90 seconds, but this can vary when pairing exercises together in supersets or mini circuits

 

Example Workout – Combined (legs, glutes, core, shoulders, grip):

 

Example Exercises:

 

If you are interested in receiving some professional guidance for your training, then check out the services on offer from Nick at Golf Fit Pro

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