Opinion & Analysis

Focus on Fitness: What happens when an average golfer trains like a pro?

Published

8 years ago

Apr 15, 2016

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.

CommunicatingwithNick

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.

Baseline Evaluation

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.

DEXA Scan

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.

GolfFit ProgressScreen

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

kane_thoracic

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.

FromSand_Florida

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.

Final Thoughts

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.

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Kane Cochran

When he is not obsessing about his golf game, Kane heads up an innovation lab responsible for driving innovative digital product development for Fortune 500 companies. He is also the co-founder of RoundShout and creator of Ranger GPS, the free iOS GPS app for the driving range. On a quest to become a scratch golfer, Kane writes about his progress (for better or worse) at kanecochran.com and contributes golf technology-focused articles on GolfWRX.com.

34 Comments

Scott

Jun 2, 2016 at 4:46 pm

Thanks for the article Kane. My biggest thought through this article was how are you a 10 handicap? You have a good swing and more than enough club head speed. Anyway, appreciate the time you put into this to help motivate me to improve my golf conditioning and game.

Reply Report comment
Nathan

Apr 19, 2016 at 2:37 pm

Good article! I am glad that the topic of fitness is catching on in our sport. However, I am very leary of Advocare products, particularly Spark, due to potentially harmful ingredients. So I would recommend closer inspection into that aspect of this article. Otherwise, keep it up!

Reply Report comment
- Kane Cochran
  
  Apr 19, 2016 at 3:28 pm
  
  Thanks for your comments, Nathan! Spark is something I have had in my bag since prior to working with Nick (replacing coffee on early morning rounds and giving me a more flavorful way to drink 24oz of water early in the day). It was not part of this program or his nutrition advice. While I did research the product prior to starting to drink it, I’ll take another look, especially at their use of artificial ingredients like the sweeteners. Thanks for sharing your thoughts.
  
  Reply Report comment
AC

Apr 18, 2016 at 8:26 pm

Thanks for the article. Is there a discount code available for Golfwrx members for the Thoracic Pro and Spiky Ball? Who do we contact to purchase?

Reply Report comment
- Kane Cochran
  
  Apr 19, 2016 at 9:17 am
  
  Hey AC – You can use the code – WRX Article – for a 10% discount on the gear on Golf Fit Pro. You can purchase them here http://www.golffitpro.net/collections/equipment Enjoy the gear!
  
  Reply Report comment
Kevin

Apr 18, 2016 at 3:07 am

Just go on You Tube , put in Titliest Performance Institue . I started Pilates 2 years ago SS wss 95mph now 102/104mph, all down to improved mobility. Interesting article though, but go practice short game and really see the over all performance

Reply Report comment
Ron

Apr 17, 2016 at 7:29 pm

This was a great and inspiring article. It’s a bit intimidating because it doesn’t feel like the Trackman, Dexa and other diagnostic aspects of your process are available to golfers who are not geographically close to the areas where these items are located. I would be happy to go through the process but I don’t really know where to find them near me.

Also, golffitpro.net is a mess. I’m sorry to say this because I was very inspired to do my own version of your program. I downloaded the iPhone app but had a real problem figuring out how to do the exercises. For example, he says for the initial exercise “Stop and pulse working through 3 speeds 33-99”. I had to search around the web to figure out what that means. Also, you need his equipment to do the workout, but at least 2 items are out of stock with no promise of getting more. That is very unimpressive.

Also, the PDF you linked to in your article with a sample workout is meaningless without instructions about how to do the exercises. His whole website is very user unfriendly.

The app is also problematic in that you set the timer but there is no audible signal for when the timer is over.

I would love to see a follow up article that’s a little bit more accessible to readers. Thanks.

Reply Report comment
- Nick Randall
  
  Apr 19, 2016 at 1:15 pm
  
  Hi Ron,
  
  Sorry to hear about the issues you have with the website. I have to say that this is the first negative feedback we have received regardless usability of the site, we will look into it.
  Regards the 33-66-99 concept, see below for an explanation.
  The timer on the app is being fixed in our latest round of app improvement work and will be available in the next update.
  The example PDF program exercises can be found on the app, with photo and text explanations.
  We are now back in stock for the items featured in the article.
  
  33-66-99 principle
  
  Ramsay McMaster developed the 33-66-99 principle as a guideline for intensity. He believed it could be applied as a philosophy to everything from your energy levels, to your warm up pre-round, to your golf swing tempo out on the course.
  “It’s about making people aware of their energy levels as well as their feels, range of movement, endurance and body controls. If 99% is your peak and when you feel sharp, then 33% is when you feel sluggish, tired and fatigued physically.”
  My understanding and interpretation when applying the principle to posture exercises and golf movement pattern drills is to consider 33-66-99 as 3 different levels.
  33 is like the start level, doing the movements slowly and really concentrating on using good technique and learning the exercise.
  66 is for once you have mastered 33 and are able speed the movement up and use more intensity whilst still holding good form and posture, thus increasing bio feedback and gaining more awareness of key areas in your body.
  99 is where you are working at near maximum intensity and speed, looking to really fire up your golf body “feels” and ingrain the movement pattern into your “muscle memory”.
  
  Reply Report comment
Sean Foldy

Apr 16, 2016 at 7:43 am

You have virtually zero hip turn in your swing, maybe that’s intentional or maybe you have serious physical limitations? To me it seems counter-intuitive to be training you core muscles when you don’t appear to be using them in your swing.

Reply Report comment
michael johnson

Apr 16, 2016 at 6:06 am

dear kane,
your short game sucks.
best, mjohnson

Reply Report comment
Christian

Apr 16, 2016 at 1:45 am

Reel them in with the misleading headline and then “the idea wasn’t to drop everything bla bla”

Reply Report comment
Joe the F Buck

Apr 16, 2016 at 12:18 am

I bet your numbers would have been even better if you had done a p90x type of program.

Reply Report comment
COGolfer

Apr 15, 2016 at 11:31 pm

Average golfer in the title was quite misleading. Much better to start with a good swing than it is to be in peak fitness. Interesting none the less.

Reply Report comment
:-ppp

Apr 15, 2016 at 10:31 pm

You know what happens? I pull my groin and get a hernia, and I can’t hump for a couple months :-ppp

Reply Report comment
John-Michael Fawley

Apr 15, 2016 at 4:12 pm

Very interesting article Kane. I have been looking to do something similar to this, but on a cheaper scale. My one question is, should a person actually have a evaluation to make sure the program that they are being put on will work best for them? Everyone has their own points they need to work so some exercises will help, but others might not. I would think it should be tailored to each person.

Reply Report comment
- Kane Cochran
  
  Apr 15, 2016 at 5:09 pm
  
  Hi John-Michael – Thanks for your comments. I would 100% recommend a personal evaluation. In-person or, if you want to go with a route similar to the one I went, via skype with additional data (swing videos, charts, etc) to help create a clear picture. You are completely right, everyone has different areas they need to work on. I wanted to share exactly what I was working on in the program, for the sake of transparency. And we wanted to include some more general starter programs, but it should be tailored to each person. That is something Nick is very big on as well.
  
  Reply Report comment
Nevin

Apr 15, 2016 at 1:50 pm

Interesting and useful article. Thank you.

Reply Report comment
Smoking Gun

Apr 15, 2016 at 1:18 pm

Money, time, and talent!!! If you are a working human being, married with kids you can forget becoming an elite golfer. When are you going to find the time? Heart, passion, and ability play just as big a part if not bigger than that!

Reply Report comment
- larrybud
  
  Apr 16, 2016 at 5:20 pm
  
  You don’t need money to eat right (in fact, it’s cheaper than buying processed food and going out to eat), and it’s not like you need to spend 3 hours in the gym every day.
  
  Reply Report comment
Raven

Apr 15, 2016 at 12:29 pm

So what you are saying is that being fitter and stronger helps you perform a physical task better? Who knew! Seriously, if anyone has the time to increase their focus on a task in a productive, educational manner then they will learn from it. Very few of us have that time, and even fewer improve without that level of effort. Your article could have been generalised for anything in life.

Reply Report comment
- DC3
  
  Apr 15, 2016 at 12:48 pm
  
  I bet you’re delightful at cocktail parties.
  
  Reply Report comment
- larrybud
  
  Apr 16, 2016 at 5:23 pm
  
  What were you hoping from this article, that you’d play better if you woke up drunk?
  
  Reply Report comment
David Smith

Apr 15, 2016 at 12:11 pm

Kane: the website says that the thoracic pro is out of stock. Any idea how/when/where we can get one? Thanks.

Reply Report comment
- Kane Cochran
  
  Apr 15, 2016 at 5:10 pm
  
  Let me check with Nick and see if there are other options for you. I’ll let you know as soon as I find out.
  
  Reply Report comment
Bogeypro

Apr 15, 2016 at 10:38 am

How much did all the personal training with Nick cost (ballpark figures, if you don’t want to be too specific)?

Reply Report comment
- Big Slice
  
  Apr 15, 2016 at 12:24 pm
  
  Personal coach, trackman sessions, body scans. My guess is this would run the avg golfer a few thousand $.
  
  Reply Report comment
- Kane Cochran
  
  Apr 15, 2016 at 5:05 pm
  
  Nick has various levels of of training programs (http://www.golffitpro.net/products/golf-fit-pro-online-coaching) but one that is most similar to this one is $99 per month.
  
  Reply Report comment
AllBOdoesisgolf

Apr 15, 2016 at 10:10 am

so, what I want to know, what is it like in the future? Who is running for President? Is there good weather in August 2016 and are we looking at a lot of snow in December 2016?

Reply Report comment
Milo

Apr 15, 2016 at 9:37 am

How much did this cost?

Reply Report comment
- Kane Cochran
  
  Apr 15, 2016 at 11:29 am
  
  Hi Milo – DexaFit Atlanta, Tom Losinger at BridgeMill Golf, and Nick donated their time to make this story possible. For the spiky ball and Thoracic Pro, I paid the wholesale cost. Nick is willing to give GolfWRX readers a discount on the Spiky Ball and Thoracic Pro. If you’re interested, just let me know.
  
  Here is an estimated breakdown of costs: DEXA Scan = $150 for each scan. Trackman Combine = $125 or less for each session. Thoracic Pro = $89. Spiky Ball = $12.90. Nick has various levels of training packages. I will post a comment on his ballpark costs soon. Hope that helps.
  
  Reply Report comment
  - Milo
    
    Apr 15, 2016 at 3:43 pm
    
    Actually not as much as I thought. But still some good coin. Thank you for the answer.
    
    Reply Report comment
Large chris

Apr 15, 2016 at 7:59 am

It’s all good stuff and well done for the commitment, although generally if you spend the equivalent time just practicing the short game and putting you would also see score improvements…. The only thing I would take issue with is this modern mantra of eating and drinking constantly to keep hydrated and keep energy levels up. It really isn’t how the body is designed, if you read about IF (intermittent fasting), caveman diet or even typical housewife 5/2 diets it is clear that the human body is EXTREMELY adaptable to short term variances in calorie, macro and hydration levels. We’d have died out as a species 5000 years ago if that wasn’t the case when one big meal a day was the norm.

Reply Report comment
- Philip
  
  Apr 15, 2016 at 9:50 am
  
  For calorie intake I am at my best when I am slightly hungry so that my blood does not rush to my digestion area. However, for hydration I quickly fade once it kicks in. I would expect most people live a large part of their lives being slightly to moderately dehydrated, especially during outdoor activities. I’ve drunk 4-5+ litres of water during a round and never had to pee until the next morning. We can lose a lot of water when outside. Surviving and being at our optimal are not the same thing.
  
  Reply Report comment
  - tony
    
    Apr 15, 2016 at 2:30 pm
    
    agreed with this line of thought. i can go to work and function on 2 hours of sleep. am i going to be in top shape to perform at an optimal level at work on 2 hours of sleep vs. 7….No.
    
    Reply Report comment

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19th Hole

Vincenzi’s 2024 RBC Heritage betting preview: Patrick Cantlay ready to get back inside winner’s circle

Published

14 hours ago

Apr 15, 2024

Matt Vincenzi

Just a two-hour drive from Augusta National, the PGA TOUR heads to Harbour Town Golf Links in Hilton Head Island, S.C. Hilton Head Island is a golfer’s paradise and Harbour Town is one of the most beautiful and scenic courses on the PGA TOUR.

Harbour Town Golf Links is a par-71 that measures 7,121 yards and features Bermuda grass greens. A Pete Dye design, the course is heavily tree lined and features small greens and many dog legs, protecting it from “bomb-and-gauge” type golfers.

The field is loaded this week with 69 golfers with no cut. Last year was quite possibly the best field in RBC Heritage history and the event this week is yet another designated event, meaning there is a $20 million prize pool.

Most of the big names on the PGA Tour will be in attendance this week with the exceptions of Hideki Matsuyama and Viktor Hovland. Additionally, Webb Simpson, Shane Lowry, Gary Woodland and Kevin Kisner have been granted sponsors exemptions.

Past Winners at Harbour Town

2023: Matt Fitzpatrick (-17)
2022: Jordan Spieth (-13)
2021: Stewart Cink (-19)
2020: Webb Simpson (-22)
2019: CT Pan (-12)
2018: Sotoshi Kodaira (-12)
2017: Wesley Bryan (-13)
2016: Branden Grace (-9)
2015: Jim Furyk (-18)

In this article and going forward, I’ll be using the Rabbit Hole by Betsperts Golf data engine to develop my custom model. If you want to build your own model or check out all of the detailed stats, you can sign up using promo code: MATTVIN for 25% off any subscription package (yearly is best value).

Key Stats For Harbour Town

Let’s take a look at key metrics for Harbour Town Golf Links to determine which golfers boast top marks in each category over their past 24 rounds.

Strokes Gained: Approach

Strokes Gained: Approach is exceedingly important this week. The greens at Harbour Town are about half the size of PGA TOUR average and feature the second-smallest greens on the tour. Typical of a Pete Dye design, golfers will pay the price for missed greens.

Total SG: Approach Over Past 24 Rounds

Scottie Scheffler (+1.27)
Tom Hoge (+1.27)
Corey Conners (+1.16)
Austin Eckroat (+0.95)
Cameron Young (+0.93)

Good Drive %

The fairways at Harbour Town are tree lined and feature many dog legs. Bombers tend to struggle at the course because it forces layups and doesn’t allow long drivers to overpower it. Accuracy is far more important than power.

Good Drive % Over Past 24 Rounds

Brice Garnett (88.8%)
Shane Lowry (+87.2%)
Akshay Bhatia (+86.0%)
Si Woo Kim (+85.8%)
Sepp Straka (+85.1%)

Strokes Gained: Total at Pete Dye Designs

Pete Dye specialists tend to play very well at Harbour Town. Si Woo Kim, Matt Kuchar, Jim Furyk and Webb Simpson are all Pete Dye specialists who have had great success here. It is likely we see some more specialists near the top of the leaderboard this week.

SG: TOT Pete Dye per round over past 36 rounds:

Xander Schauffele (+2.27)
Scottie Scheffler (+2.24)
Ludvig Aberg (+2.11)
Brian Harman (+1.89)
Sungjae Im (+1.58)

4. Strokes Gained: Short Game (Bermuda)

Strokes Gained: Short Game factors in both around the green and putting. With many green-side bunkers and tricky green complexes, both statistics will be important. Past winners — such as Jim Furyk, Wes Bryan and Webb Simpson — highlight how crucial the short game skill set is around Harbour Town.

SG: SG Over Past 24 Rounds

Jordan Spieth (+1.11)
Taylor Moore (+1.02)
Wyndham Clark (+0.98)
Mackenzie Hughes (+0.86)
Andrew Putnam (+0.83)

5. Greens in Regulation %

The recipe for success at Harbour Town Golf Links is hitting fairways and greens. Missing either will prove to be consequential — golfers must be in total control of the ball to win.

Greens in Regulation % over past 24 rounds:

Brice Garnett (+75.0%)
Scottie Scheffler (+69.9%)
Corey Conners (+69.0%)
Shane Lowry (+68.3%)
Patrick Rodgers (+67.6%)

6. Course History

Harbour Town is a course where players who have strong past results at the course always tend to pop up.

Course History over past 24 rounds:

Patrick Cantlay (+2.34)
Cam Davis (+2.05)
J.T. Poston (+1.69)
Justin Rose (+1.68)
Tommy Fleetwood (+1.59)

The RBC Heritage Model Rankings

Below, I’ve compiled overall model rankings using a combination of the five key statistical categories previously discussed — SG: Approach (24%), Good Drives (20%), SG: SG (14%), SG: Pete Dye (14%), GIR (14%), and Course History (14%)

Shane Lowry
Russell Henley
Scottie Scheffler
Xander Schauffele
Corey Conners
Wyndham Clark
Christiaan Bezuidenhout
Matt Fitzpatrick
Cameron Young
Ludvig Aberg

2024 RBC Heritage Picks

Patrick Cantlay +2000 (FanDuel)

With the exception of Scottie Scheffler, the PGA Tour has yet to have any of their star players show peak form during the 2024 season. Last week, Patrick Cantlay, who I believe is a top-5 players on the PGA Tour, took one step closer to regaining the form that’s helped him win eight events on Tour since 2017.

Cantlay limped into the Masters in poor form, but figured it out at Augusta National, finishing in a tie for 20th and ranking 17th for the week in Strokes Gained: Ball Striking. The former FedEx Cup champion will now head to one of his favorite golf courses in Harbour Town, where he’s had immaculate results over the years. In his six trips to the course, he’s only finished worse than 7th one time. The other finishes include three third places (2017, 2019, 2023) and one runner-up finish (2022). In his past 36 rounds at Harbour Town, Cantlay ranks 1st in Strokes Gained: Total per round at the course by a wide margin (+2.36).

Cantlay is winless since the 2022 BMW Championship, which is far too long for a player of his caliber. With signs pointing to the 32-year-old returning to form, a “signature event” at Harbour Town is just what he needs to get back on the winning track.

Tommy Fleetwood +3000 (FanDuel)

I truly believe Tommy Fleetwood will figure out a way to win on American soil in 2024. It’s certainly been a bugaboo for him throughout his career, but he is simply too talented to go another season without winning a PGA Tour event.

At last week’s Masters Tournament, Fleetwood made a Sunday charge and ended up finishing T3 in the event, which was his best ever finish at The Masters. For the week, the Englishman ranked 8th in the field in Strokes Gained: Approach, 10th in Strokes Gained: Ball Striking and 16th in Strokes Gained: Putting.

Harbour Town is a perfect layout for Fleetwood, and he’s had relative success at this Pete Dye design in the past. In his four trips to the course, he’s finished inside of the top 25 three times, with his best finish, T10, coming in 2022. The course is pretty short and can’t be overpowered, which gives an advantage to more accurate players such as Fleetwood. Tommy ranks 8th in the field in Good Drive % and should be able to plot his way along this golf course.

The win is coming for Tommy lad. I believe there’s a chance this treasure of a golf course may be the perfect one for him to finally break through on Tour.

Cameron Young +3300 (FanDuel)

Cameron Young had a solid Masters Tournament last week, which is exactly what I’m looking for in players who I anticipate playing well this week at the RBC Heritage. He finished in a tie for 9th, but never felt the pressure of contending in the event. For the week, Young ranked 6th in Strokes Gained: Off the Tee and 6th in Strokes Gained: Ball Striking.

Despite being one of the longest players off the tee on the PGA Tour, Young has actually played some really good golf on shorter tracks. He finished T3 at Harbour Town in 2023 and ranks 20th in the field in Good Drive% and 16th in Greens in Regulation in his past 24 rounds. He also has strong finishes at other shorter courses that can take driver out of a players hand such as Copperhead and PGA National.

Young is simply one of the best players on the PGA Tour in 2024, and I strongly believe has what it takes to win a PGA Tour event in the very near future.

Corey Conners +5500 (FanDuel)

Corey Conners has had a disappointing year thus far on the PGA Tour, but absolutely loves Harbour Town.

At last week’s Masters Tournament, the Canadian finished T30 but ranked 20th in the field in Strokes Gained: Approach. In his past 24 rounds, Conners ranks 3rd in the field in Strokes Gained: Approach, 3rd in Greens in Regulation % and 24th in Good Drive %.

In Conners’ last four trips to Harbour Town, his worst finish was T31, last season. He finished T4 in 2021, T12 in 2022 and ranks 8th in Strokes Gained: Total at the course over his past 36 rounds.

Conners hasn’t been contending, but his recent finishes have been encouraging as he has finished in the top-25 in each of his past three starts prior to The Masters, including an impressive T13 at The PLAYERS. His recent improvement in ball striking as well as his suitability for Harbour Town makes Conners a high upside bet this week.

Shane Lowry (+7500) (FanDuel)

When these odds were posted after Lowry was announced in the field, I have to admit I was pretty stunned. Despite not offering much win equity on the PGA Tour over the last handful of years, Shane Lowry is still a top caliber player who has the ability to rise to the top of a signature event.

Lowry struggled to score at The Masters last week, but he actually hit the ball really well. The Irishman ranked 1st for Strokes Gained: Approach on the week and 7th in Strokes Gained: Ball Striking. As usual, it was the putter that let him down, as he ranked 60th in the field in Strokes Gained: Putting.

Harbour Town is most definitely one of Lowry’s favorite courses on the PGA Tour. In his six starts there, he’s finished in the top 10 three times, including third twice. Lowry is sensational at Pete Dye designs and ranks 7th in Strokes Gained: Total in his past 36 rounds on Dye tracks.

Lowry is perfect for Harbour Town. In his past 24 rounds, he ranks 5th in Strokes Gained: Approach, 2nd in Good Drive% and 5th in Green in Regulation %. If he figures it out on the greens, Shane could have his first win in America since 2015.

Lucas Glover +12000 (FanDuel)

This is one of my weekly “bet the number” plays as I strongly believe the odds are just too long for a player of Glover’s caliber. The odds have been too long on Glover for a few weeks now, but this is the first event that I can get behind the veteran being able to actually contend at.

Glover is quietly playing good golf and returning to the form he had after the understandable regression after his two massive victories at the end of 2023. He finished T20 at The Masters, which was his best ever finish at Augusta National. For the week, Lucas ranked 18th for Strokes Gained: Approach and 20th in Strokes Gained: Ball Striking.

Over his past 24 rounds, Glover ranks 9th in Strokes Gained: Approach and 13th in Good Drive %. Harbour Town is a short course that the 44-year-old will be able to keep up with the top players on Tour off the tee. He’s played the course more than 20 times, with mixed results. His best finishes at Harbour Town include a T7 in 2008, but recently has a finish of T21 in 2020.

Glover has proven he can contend with the stars of the Tour on any given week, and this number is flat out disrespectful.

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Vincenzi: The 6 biggest takeaways from the 2024 Masters

Published

18 hours ago

Apr 15, 2024

Matt Vincenzi

The 2024 Masters offered up plenty of excitement throughout the week with Scottie Scheffler delivering when it mattered to live up to his pre-tournament favorite tag. With the year’s opening major now in the books, here are my six biggest takeaways from the 2024 Masters.

Scheffler In a League of His Own

In the most impressive way possible, Scottie Scheffler won the Masters without having his absolute best stuff. For the week, Scottie ranked 19th in Strokes Gained: Approach, which is a category the number player in the world typically dusts the rest of the field in. After a strong approach day on Thursday, the 27-year-old lost strokes to the field on approach on Friday and Saturday, before gaining on Sunday. The iron performance was more than solid, but it was an all-around game that helped Scheffler get it done around Augusta National.

For a year or more, the narrative around Scheffler has been, “With his ball striking, if he can just putt to field average, he’ll be unbeatable.” At Augusta, his ball striking came back down to earth, but his touch around the greens and ability to manage the golf course demonstrated why he is the best player on the planet right now. For the week, Scheffler ranked 1st in the field in Strokes Gained: Around the Green and 24th in Strokes Gained: Putting.

For the time being, there is a major gap between Scottie Scheffler and the second-best player in the world, whoever that may be.

The Future is Now

Ludvig Aberg went into his first back-nine at the Masters with a legitimate shot to win the tournament. When he teed it up on the treacherous 11th hole, he was one behind Scottie Scheffler, who had just stuck one to a few feet on the 9th. By the time he approached his tee shot, which was perfectly striped down the left side of the fairway, he was two behind. Unfortunately, the 24-year-old got too aggressive with his approach at the 11th and found the water, making double bogey. Ludvig rebounded nicely and finished the event in solo second place.

With the Masters now in the rearview, it’s never been more evident that Ludvig Aberg is no longer an “up-and-comer” — he has arrived. The Swede has been an integral part of a winning European Ryder Cup team and has now contended at Augusta National. With a calm demeanor, a picture-perfect swing, and a build and stature that appears as if it was built in a lab, Ludvig Aberg is already amongst the world’s best. I’d be extremely surprised if he wasn’t in the mix at next month’s PGA Championship at Valhalla.

Nostalgia Wins

I try to avoid as many cliches as possible, but there’s something about the Masters that brings out the sentimentality in me. Tiger Woods strategically making his way around Augusta National without all of the physical tools that made him arguably the most dominant athlete in the history of sports will always be riveting, regardless of what score he shoots. Woods made it interesting until a tough stretch of holes on Saturday, but he ultimately wore down, shooting 16 over for the week in difficult conditions. It’s remarkable that the 15-time major champion was able to put together a few solid rounds of golf despite barely playing any competitive golf in 2024. As long as Woods tees it up at Augusta, we will all continue to be mesmerized by it.

Verne Lundquist’s 40th and final Masters Tournament was also a must-watch aspect of the event. The iconic voice of Lundquist and his calls throughout the years still give me chills each time I hear them. Verne is an icon of the game and will be missed in future renditions of the Masters.

The Masters also brings another element that is unique to the tournament. Former champions turn back the clock to battle with the golf course again which creates some amazing stories. There are a few that stick out this year and were an absolute pleasure to witness. 61-year-old Vijay Singh made the cut for the first time since 2018 and shot a pretty incredible even-par, 72 on Sunday. 58-year-old José María Olazábal made the cut as well, reminding us why fellow Spaniard Jon Rahm sought his valuable advice prior to his Masters victory in 2022.

Regardless of who wins, the Masters always delivers.

Bryson Moves the Needle

Plenty will disagree with me on this point, but outside of Tiger Woods, and potentially Rory McIlroy and Jordan Spieth, no one moves the needle in golf as much as Bryson DeChambeau. The uniqueness in which Bryson approaches the game has always been fascinating, and if he gets near the top of the leaderboard at any major championship, whether it’s to root for him or against him, people are interested.

It began on Monday with a pretty bizarre story of DeChambeau using 3D-printed irons that got just got cleared for use by the USGA when the week began. It once again felt like a storyline that would only be possible with a character as eccentric as Bryson. He then raced off to a first-round lead in tough conditions, reminding the world of what made him such a great golfer to begin with. He made some mistakes on the weekend, but still finished a career best T6 at The Masters.

Bryson is more than just quirky; he is a former U.S. Amateur Champion and U.S. Open who I believe will contend for more majors in the future. I will continue to root for DeChambeau, but I’m perfectly content with the fact that plenty will root against him, and I encourage those people to do so. That’s what makes it fun.

LIV Walks Away Empty-Handed

Last year, there were a multitude of questions about LIV players coming into the year’s first major. They had played very limited tournament golf, and critics of LIV questioned whether the 54-hole events were enough to sharpen the players enough to compete against the best in the world on the biggest stage.

The results were fascinating, with LIV players all over the leaderboard. Brooks Koepka held the 36- and 54-hole lead, with Phil Mickelson and Patrick Reed finishing T2 and T4, giving LIV three golfers in the top-4 of the leaderboard.

This season, with even more time removed and with some more massive additions to the roster, the intrigue surrounding LIV players at Augusta was once again palpable. While some players, including Bryson DeChambeau, exceeded expectations, I can’t help but walk away from the Masters feeling underwhelmed by the performance of the LIV players.

Brooks Koepka finished runner-up last season and is a certified major championship killer. The 5-time major champ was never involved and simply didn’t have it at Augusta. Dustin Johnson put together a putrid performance, shooting 13 over for his two rounds, making it fair to wonder if his days of contending at major championships are over as he rapidly approaches his 40th birthday.

Jon Rahm and Joaquin Niemann were both players who were amongst the favorites this week, but Rahm was faced with the daunting duties of defending champion and Niemann proved he was still not quite ready to master the quirks of Augusta National, bleeding strokes both around and on the greens.

To be fair, when all was said and done, LIV had four players in the top twelve at The Masters. Tyrrell Hatton stormed the leaderboard early on Sunday, finishing T9 and earning himself an invite back to Augusta next season. Cam Smith and Patrick Reed put together gritty performances, which isn’t too surprising considering the fact that they both absolutely love Augusta National, but neither ever felt a real threat to win. There’s no doubt the players on LIV are good, and that’s why some encouraging leaderboard positions aren’t enough. They needed to contend.

With no players part of the storyline on Sunday, I view the first major of the year as a disappointment for LIV. The players will head into next month’s PGA Championship at Valhalla with a lot to prove.

Rory’s Struggles Continues

Rory struggling at Augusta National is no surprise at this point. The four-time major champion has now had 10 attempts to complete the career grand slam and has never had a chance to win. His T2 in 2022 was deceiving, the Northern Irishman stormed the leaderboard on Sunday, but was never in contention, and never got within three shots of the winner, Scottie Scheffler.

I didn’t expect Rory to win, but I have to admit that this year felt a bit different. McIlroy played the week prior to the Masters, which he typically doesn’t do, and finished third at the Valero Texas Open. He gained 7.56 strokes on approach and 2.0 strokes off the tee, which told me that his visit with world-renowned swing coach, Butch Harmon, after the Players Championship paid dividends.

McIlroy also approached the media quite differently. He cut his pre-tournament press conference short after only 10 minutes and seemed to be laser-focused on just playing golf.

Despite the different approach to the Masters, the results were the same. McIlroy struggled over the course of the week, finishing T22 (+4) and never sniffed a decent weekend position on the leaderboard. It’s back to the drawing board for McIlroy, and I have doubts that he will ever figure it out at Augusta.

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Vincenzi: The 8 best prop bets for the 2024 Masters

Published

7 days ago

Apr 9, 2024

Matt Vincenzi

We’ve finally reached The Masters and excitement is at an all-time high. The world of golf has been fractured for the better part of two years, but for a week at Augusta National, all of the outside noise will disappear. All of the best players in the world will be together seeking to make history.

RELATED: Vincenzi’s 2024 Masters betting preview: Niemann to play star role at Augusta National

In addition to betting on The Masters champion. This is one of the few weeks of the year where there are so many more markets to explore, with value to be had in plenty of different categories.

Throughout this article, I’ll discuss all of my favorite props and players for the 2024 Masters.

Placement Bets:

Tony Finau Top 5 +750 (DraftKings):

I badly wanted to include Tony Finau in my outright betting selections, but I simply ran out of room on my card. Additionally, it’s slightly difficult to see him hitting the putts necessary to win the Masters on back nine on Sunday. However, I do strongly believe he will play great golf this week at Augusta National.

In his past 24 rounds, Finau ranks 4th in Strokes Gained: Approach is always amongst the best drivers of the golf ball in the game. Back in 2019, Finau had a great chance to win The Masters. I expect him to be hanging around over the weekend once again in 2024.

Gary Woodland Top 20 +550 (DraftKings), Gary Woodland to make the cut -110 (DraftKings):

Last season, Gary Woodland had his best ever finish at The Masters in his eleven tries. The 39-year-old finished T14 and played incredibly steady across all four rounds.

In Woodland’s most recent start at the Texas Children’s Houston Open, he struck the ball incredibly well. He led the field in Strokes Gained: Approach (+8.8) and Strokes Gained: Ball Striking (+10.0).

Gary has been working with Butch Harmon and absolutely flushing the ball both in tournaments and during practice.

Woodland appears to be healthy once again and in a great place physically and mentally. If he can build off his impressive performance at Augusta last year, he can place inside the top ten in 2024.

Additionally, the make the cut number on Woodland seems generous considering the number of players who miss the cut will be relatively small this week. Woodland is striking it well enough to make the cut even if he’s hindered by a balky putter once again.

Thorbjorn Olesen Top 20 +400 (FanDuel):

The Thunder Bear, Thorbjorn Olesen, made his Masters debut in 2013 and finished an incredibly impressive T6 for the week. In the two additional starts he’s made at Augusta National since then, the Dane has continued to be incredibly solid, finishing T44 and T21.

This week, Olesen heads into the week playing some good golf. He gained 3.8 strokes on approach and 5.52 strokes around the green at last week’s Valero Texas Open on his way to a strong T14 finish. Back in January, he won the Ras Al Khaimah Championship on the DP World Tour.

Olesen has the skill set to be successful at Augusta and seems primed for a good performance this week.

Top Nationalities:

Sergio Garcia Top Spanish Player +280 (DraftKings):

I believe Sergio Garcia can get into contention this week with the way he’s striking the ball in addition to his good vibes with a refurbished version of the Scotty Cameron that he used at the 1999 PGA Championship at Medinah.

I am slightly concerned about the emotional letdown he may face after losing in a playoff at LIV Miami, but I believe a veteran and former Masters champion should be able to regroup and focus on an event far more meaningful.

This is essentially a tournament head-to-head with Jon Rahm at +280. While Rahm deserves to be respected this week, the history of the lack of success of defending champions at The Masters is difficult to ignore.

Joaquin Niemann Top South American Player -230 (FanDuel):

While I hate paying this much juice, I don’t see a world in which Joaquin Niemann isn’t the top South American this week at The Masters. Joaco comes in playing better golf than anyone in the world not named Scottie Scheffler and has a serious chance to win the green jacket.

He only needs to beat two players: Emiliano Grillo and Camilo Villegas.

Tournament Head-to-Heads:

Justin Thomas -110 over Collin Morikawa

JT isn’t having his best season but is playing a lot better than he is getting credit for at the moment. In the past three months, there are only six players on the PGA Tour who have averaged 1.7 Strokes Gained: Tee to Green or better. Justin Thomas (+1.7) is one of the six and is currently tied with Rory McIlroy (+1.7).

Morikawa, on the other hand, has been extremely poor with his irons, which is incredibly uncharacteristic for him. I can’t help but feel like something is completely off with the two-time major champion.

Tony Finau -110 over Wyndham Clark

I explained in the placement section why I’m so high on Tony Finau this week. With how well he’s striking the ball, it seems as if his floor is extremely high. I’m not sure if he can make the putts to win a green jacket but I believe he will be in the mix similarly to 2019 when Tiger Woods emerged from a crowded pack of contenders.

Clark is a debutant, and while some debutants have had success at The Masters, it certainly poses a challenge. I also don’t believe Augusta National suits Clark as well as some of the other major championship venues.

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