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Getting to know golf fitness expert Nick Randall

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Nick Randall is our resident golf fitness guru here at GolfWRX. The strength and conditioning coach is also the creator of the golf fitness app Golf Fit Pro, which allows users to view and design golf-specific exercises and workouts.

Randall’s articles are currently approaching more than 300,000 view on the site. A sampling of his work for GolfWRX includes:

I spoke with Nick about his background in the game, his work in golf fitness, his writing for the site, and what we can look forward to seeing from him.

Feature Article WRX -cimb 2

Nick Randall with tour pro Cameron Smith.

His background…

My background is being a golf nut from about the age of 13. I’ve been completely obsessed with the game since then. Got as low as a handicap of two…I’m a rusty five…at this stage.

I got into fitness for my own interest at 20. I pursed that without getting career focused until my mid-20s. I tried to put the two things that I really enjoy doing together. Used my degree and did some qualifications here in Australia with the Australian Strength and Conditioning Association. So, I moved into the golf fitness space…five years ago.

His app, Golf Fit Pro…

The app came about from me getting frustrated about how long it was taking me to write comprehensive training programs with exercise guides. I was spending a lot of time in the evenings having to catch up on a day’s work.

I wanted my clients to get a program that was going to explain the exercises they were doing were….Not just having them listed on a piece of paper. We developed it with exercises first so they could look up their exercises. My imagination just started to run wild, and I thought “Maybe we can create programs on this app?”

People can pay a little bit of money and access some of the programs that I’ve already written. The new feature, which is coming out, is a “My Progress” feature. People can track their daily wellness, muscle soreness, and training load. I’ve introduced features for coaches: You can create a program using the app. You can monitor players. You can create your own exercises.

The first version [launched] 18 months ago. And it’s been a steady process of trying to improve the app.

Feature Article WRX - app

The in-person personal training side of things…

That side of the business is steadily growing as well. I’ve been really lucky with the people I’ve come in contact with in Australia. I’ve come in contact with excellent coaches who are part of the state and national bodies for high performance: Golf Queensland and Golf Australia. I’ve been lucky enough to establish good relationships with them and provide services. It’s exciting being involved with high-performance stuff.

Writing for GolfWRX…

I really enjoy the writing. I’d written for some smaller publications, both online and print. But writing for GolfWRX I really enjoy because there are very few restrictions. I can basically write what I want, how I want, and include the photos that I want to really try to get the message across. Other publications seem to be quite restrictive…”This many photos, this many words, we need to aim for this kind of audience,” you know. GolfWRX is pretty cool with letting me express what I feel and the stuff I’m passionate about.

I feel as though I learn something about what I do every time I write an article. It gives you the opportunity to really examine what you do. It encourages me to get a clearer idea of what I actually believe and enables me to explain it in more coherent and easier to understand terms than if I was just explaining it one-on-one. I feel very lucky to have built the relationship.

Randall training with a Ramsay Posture Belt, which he sells on his website.

Favorite pieces?

The thing I’ve probably enjoyed writing the absolute most has been one of my worst received articles in terms of views: “How does strength training really help you game.” I teamed up with a statistician from a company called Shots To Hole. He loves to dig through statistics and look at how different factors — periphery factors like strength training, sports psychology, physio — can impact one’s scoring.

We looked at a few case studies and sort of crushed some numbers overall. We looked at how strength training…where does it really benefit? Does it benefit you off the tee? Does it benefit people in their approach play…short game…putting? What’s the area that’s really going to improve from increasing strength? We found that it wasn’t off the tee, it was actually with approach play…more from 100 to 150, 160. I really enjoyed the article because it was a challenge for me to write it.

And the article I put the least amount into was 5 things I learned traveling with a tour player. I didn’t have to do much homework, it was just based off some stuff I saw on tour. And it’s had by far the highest views.

What’s next?

I’ve got five articles in the blocks ready to go. It’s a series of five articles. It’s a guide to golf fitness for…kids, teens, club golfers, elites, seniors. Each article gives basic recommendations and guidelines for that specific stage and what will benefit you most.

Coming up on the app: New features. The Track My Progress feature and then the features that are fit to trainers and coaches. And then, we recently launched the online personal training…we have limited spots and they’re going quickly to be trained by me remotely, one-on-one.

Long term, I’d like to start doing some more articles using evidence-based stuff. Pulling on bits of data we’re collecting on the state and national levels. Providing examples of what we’ve done and why it’s helped. And then the other thing is keeping up to date with Cameron Smith. He’s currently second in non-member PGA Tour earnings this year. He’s a kid I’ve trained since he was 16, and I’d like to keep you guys updated on what we do and why we do it.

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GolfWRX Editor-in-Chief

3 Comments

3 Comments

  1. Nick Randall

    Jun 11, 2015 at 3:49 pm

    Thanks for the opportunity to feature in this series of articles guys – really appreciated!

    Thanks TR1PTIK, always appreciate your support for my work and your insightful feedback – good on you mate!

    • TR1PTIK

      Jun 12, 2015 at 9:29 am

      Nick,

      Do you have any plans to try and integrate with the Apple Health Kit?

  2. TR1PTIK

    Jun 11, 2015 at 2:17 pm

    I’ve enjoyed every one of Nick’s articles so far and have the app installed on my phone as well. The app’s design shows that Nick really put some thought into how and why people would use it.

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19th Hole

Vincenzi’s 2024 Zurich Classic of New Orleans betting preview

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The PGA TOUR heads to New Orleans to play the 2023 Zurich Classic of New Orleans. In a welcome change from the usual stroke play, the Zurich Classic is a team event. On Thursday and Saturday, the teams play best ball, and on Friday and Sunday the teams play alternate shot.

TPC Louisiana is a par 72 that measures 7,425 yards. The course features some short par 4s and plenty of water and bunkers, which makes for a lot of exciting risk/reward scenarios for competitors. Pete Dye designed the course in 2004 specifically for the Zurich Classic, although the event didn’t make its debut until 2007 because of Hurricane Katrina.

Coming off of the Masters and a signature event in consecutive weeks, the field this week is a step down, and understandably so. Many of the world’s top players will be using this time to rest after a busy stretch.

However, there are some interesting teams this season with some stars making surprise appearances in the team event. Some notable teams include Patrick Cantlay and Xander Schauffele, Rory McIlroy and Shane Lowry, Collin Morikawa and Kurt Kitayama, Will Zalatoris and Sahith Theegala as well as a few Canadian teams, Nick Taylor and Adam Hadwin and Taylor Pendrith and Corey Conners.

Past Winners at TPC Louisiana

  • 2023: Riley/Hardy (-30)
  • 2022: Cantlay/Schauffele (-29)
  • 2021: Leishman/Smith (-20)
  • 2019: Palmer/Rahm (-26)
  • 2018: Horschel/Piercy (-22)
  • 2017: Blixt/Smith (-27)

2024 Zurich Classic of New Orleans Picks

Tom Hoge/Maverick McNealy +2500 (DraftKings)

Tom Hoge is coming off of a solid T18 finish at the RBC Heritage and finished T13 at last year’s Zurich Classic alongside Harris English.

This season, Hoge is having one of his best years on Tour in terms of Strokes Gained: Approach. In his last 24 rounds, the only player to top him on the category is Scottie Scheffler. Hoge has been solid on Pete Dye designs, ranking 28th in the field over his past 36 rounds.

McNealy is also having a solid season. He’s finished T6 at the Waste Management Phoenix Open and T9 at the PLAYERS Championship. He recently started working with world renowned swing coach, Butch Harmon, and its seemingly paid dividends in 2024.

Keith Mitchell/Joel Dahmen +4000 (DraftKings)

Keith Mitchell is having a fantastic season, finishing in the top-20 of five of his past seven starts on Tour. Most recently, Mitchell finished T14 at the Valero Texas Open and gained a whopping 6.0 strokes off the tee. He finished 6th at last year’s Zurich Classic.

Joel Dahmen is having a resurgent year and has been dialed in with his irons. He also has a T11 finish at the PLAYERS Championship at TPC Sawgrass which is another Pete Dye track. With Mitchell’s length and Dahmen’s ability to put it close with his short irons, the Mitchell/Dahmen combination will be dangerous this week.

Taylor Moore/Matt NeSmith +6500 (DraftKings)

Taylor Moore has quickly developed into one of the more consistent players on Tour. He’s finished in the top-20 in three of his past four starts, including a very impressive showing at The Masters, finishing T20. He’s also finished T4 at this event in consecutive seasons alongside Matt NeSmith.

NeSmith isn’t having a great 2024, but has seemed to elevate his game in this format. He finished T26 at Pete Dye’s TPC Sawgrass, which gives the 30-year-old something to build off of. NeSmith is also a great putter on Bermudagrass, which could help elevate Moore’s ball striking prowess.

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19th Hole

Vincenzi’s 2024 LIV Adelaide betting preview: Cam Smith ready for big week down under

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After having four of the top twelve players on the leaderboard at The Masters, LIV Golf is set for their fifth event of the season: LIV Adelaide. 

For both LIV fans and golf fans in Australia, LIV Adelaide is one of the most anticipated events of the year. With 35,000 people expected to attend each day of the tournament, the Grange Golf Club will be crawling with fans who are passionate about the sport of golf. The 12th hole, better known as “the watering hole”, is sure to have the rowdiest of the fans cheering after a long day of drinking some Leishman Lager.  

The Grange Golf Club is a par-72 that measures 6,946 yards. The course features minimal resistance, as golfers went extremely low last season. In 2023, Talor Gooch shot consecutive rounds of 62 on Thursday and Friday, giving himself a gigantic cushion heading into championship Sunday. Things got tight for a while, but in the end, the Oklahoma State product was able to hold off The Crushers’ Anirban Lahiri for a three-shot victory. 

The Four Aces won the team competition with the Range Goats finishing second. 

*All Images Courtesy of LIV Golf*

Past Winners at LIV Adelaide

  • 2023: Talor Gooch (-19)

Stat Leaders Through LIV Miami

Green in Regulation

  1. Richard Bland
  2. Jon Rahm
  3. Paul Casey

Fairways Hit

  1. Abraham Ancer
  2. Graeme McDowell
  3. Henrik Stenson

Driving Distance

  1. Bryson DeChambeau
  2. Joaquin Niemann
  3. Dean Burmester

Putting

  1. Cameron Smith
  2. Louis Oosthuizen
  3. Matt Jones

2024 LIV Adelaide Picks

Cameron Smith +1400 (DraftKings)

When I pulled up the odds for LIV Adelaide, I was more than a little surprised to see multiple golfers listed ahead of Cameron Smith on the betting board. A few starts ago, Cam finished runner-up at LIV Hong Kong, which is a golf course that absolutely suits his eye. Augusta National in another course that Smith could roll out of bed and finish in the top-ten at, and he did so two weeks ago at The Masters, finishing T6.

At Augusta, he gained strokes on the field on approach, off the tee (slightly), and of course, around the green and putting. Smith able to get in the mix at a major championship despite coming into the week feeling under the weather tells me that his game is once again rounding into form.

The Grange Golf Club is another course that undoubtedly suits the Australian. Smith is obviously incredibly comfortable playing in front of the Aussie faithful and has won three Australian PGA Championship’s. The course is very short and will allow Smith to play conservative off the tee, mitigating his most glaring weakness. With birdies available all over the golf course, there’s a chance the event turns into a putting contest, and there’s no one on the planet I’d rather have in one of those than Cam Smith.

Louis Oosthuizen +2200 (DraftKings)

Louis Oosthuizen has simply been one of the best players on LIV in the 2024 seas0n. The South African has finished in the top-10 on the LIV leaderboard in three of his five starts, with his best coming in Jeddah, where he finished T2. Perhaps more impressively, Oosthuizen finished T7 at LIV Miami, which took place at Doral’s “Blue Monster”, an absolutely massive golf course. Given that Louis is on the shorter side in terms of distance off the tee, his ability to play well in Miami shows how dialed he is with the irons this season.

In addition to the LIV finishes, Oosthuizen won back-to-back starts on the DP World Tour in December at the Alfred Dunhill Championship and the Mauritus Open. He also finished runner-up at the end of February in the International Series Oman. The 41-year-old has been one of the most consistent performers of 2024, regardless of tour.

For the season, Louis ranks 4th on LIV in birdies made, T9 in fairways hit and first in putting. He ranks 32nd in driving distance, but that won’t be an issue at this short course. Last season, he finished T11 at the event, but was in decent position going into the final round but fell back after shooting 70 while the rest of the field went low. This season, Oosthuizen comes into the event in peak form, and the course should be a perfect fit for his smooth swing and hot putter this week.

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Opinion & Analysis

The Wedge Guy: What really makes a wedge work? Part 1

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Of all the clubs in our bags, wedges are almost always the simplest in construction and, therefore, the easiest to analyze what might make one work differently from another if you know what to look for.

Wedges are a lot less mysterious than drivers, of course, as the major brands are working with a lot of “pixie dust” inside these modern marvels. That’s carrying over more to irons now, with so many new models featuring internal multi-material technologies, and almost all of them having a “badge” or insert in the back to allow more complex graphics while hiding the actual distribution of mass.

But when it comes to wedges, most on the market today are still single pieces of molded steel, either cast or forged into that shape. So, if you look closely at where the mass is distributed, it’s pretty clear how that wedge is going to perform.

To start, because of their wider soles, the majority of the mass of almost any wedge is along the bottom third of the clubhead. So, the best wedge shots are always those hit between the 2nd and 5th grooves so that more mass is directly behind that impact. Elite tour professionals practice incessantly to learn to do that consistently, wearing out a spot about the size of a penny right there. If impact moves higher than that, the face is dramatically thinner, so smash factor is compromised significantly, which reduces the overall distance the ball will fly.

Every one of us, tour players included, knows that maddening shot that we feel a bit high on the face and it doesn’t go anywhere, it’s not your fault.

If your wedges show a wear pattern the size of a silver dollar, and centered above the 3rd or 4th groove, you are not getting anywhere near the same performance from shot to shot. Robot testing proves impact even two to three grooves higher in the face can cause distance loss of up to 35 to 55 feet with modern ‘tour design’ wedges.

In addition, as impact moves above the center of mass, the golf club principle of gear effect causes the ball to fly higher with less spin. Think of modern drivers for a minute. The “holy grail” of driving is high launch and low spin, and the driver engineers are pulling out all stops to get the mass as low in the clubhead as possible to optimize this combination.

Where is all the mass in your wedges? Low. So, disregarding the higher lofts, wedges “want” to launch the ball high with low spin – exactly the opposite of what good wedge play requires penetrating ball flight with high spin.

While almost all major brand wedges have begun putting a tiny bit more thickness in the top portion of the clubhead, conventional and modern ‘tour design’ wedges perform pretty much like they always have. Elite players learn to hit those crisp, spinny penetrating wedge shots by spending lots of practice time learning to consistently make contact low in the face.

So, what about grooves and face texture?

Grooves on any club can only do so much, and no one has any material advantage here. The USGA tightly defines what we manufacturers can do with grooves and face texture, and modern manufacturing techniques allow all of us to push those limits ever closer. And we all do. End of story.

Then there’s the topic of bounce and grinds, the most complex and confusing part of the wedge formula. Many top brands offer a complex array of sole configurations, all of them admittedly specialized to a particular kind of lie or turf conditions, and/or a particular divot pattern.

But if you don’t play the same turf all the time, and make the same size divot on every swing, how would you ever figure this out?

The only way is to take any wedge you are considering and play it a few rounds, hitting all the shots you face and observing the results. There’s simply no other way.

So, hopefully this will inspire a lively conversation in our comments section, and I’ll chime in to answer any questions you might have.

And next week, I’ll dive into the rest of the wedge formula. Yes, shafts, grips and specifications are essential, too.

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