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The Frost Delay: Building a Fitness Routine (Part II)

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First off, I’d love to start off with a quick follow up to the previous fitness column. There were a ton of great comments on the front page and in the forums about both the philosophy and methodology of the exercise routine I described. With that in mind, it seems important to emphasize a critical point that might have been lost in the shuffle—fitness routines are very personal. Much like a golf swing, for optimum success it’s both important to:

  • Find one that works for you
  • Find a professional that can help you along the way

With that being said, this second fitness column will be broken into a couple parts. The first will focus on establishing a routine of simple stretches that can be done anywhere (without any equipment, etc). The second will focus on golf-swing specific strength aids.

Stretching

Disclaimer: Just like weight training and cardio, it’s critical that you stretch correctly–if you have any doubts, please consult with a professional.

Here are some general rules for stretching:

  1. Stretching is not a warm-up, and is vastly more effective if you’ve done some light cardio before hand.
  2. Stretch in a balanced fashion. If you stretch your right hamstring, make sure you stretch your left as well.
  3. Don’t bounce. This can tear muscles and create scar tissue, leaving you less flexible than when you started.
  4. Pain is bad. Tension is good, but it you’re pushing it to pain, you’ve gone to far and run the risk of doing real damage.
  5. Keep stretching. Much like weight training and cardio, stretching works better if you do it 3-to-4 times a week, rather than “when you’re feeling stiff” (I suck at this one).

Here’s an example of a golf-specific routine I do. When applicable, I’ve included images and paraphrased descriptions from the Mayo Clinic for illustration. I recommend doing each stretch for 30 seconds, or 2 reps of 15-20 seconds (which I prefer). Do some research and find out what will be best for you.

HAMSTRINGS:

Lie on the floor near a corner wall or door frame. Rest your leg against the wall, keeping your knee slightly bent. Gently stretch the knee out, until you feel the back of your leg stretch. Repeat with the other leg.

HIP FLEXORS:

Kneel on your knee, placing your other leg in front of you. Place your hand on your waist so that you avoid leaning forward (keep your back straight). Slowly lean forward, putting more weight on your front leg. Repeat with other leg.

QUADS:

While standing, hold onto a wall or a sturdy piece of furniture for support. Pull your heel up and back until you feel a stretch in the front of your leg. Repeat with other leg.

CALVES:

Stand at arms length from a wall or a sturdy piece of furniture. Place one leg in front of the other as shown. Slowly lean forward while keeping your back heel on the ground, holding your back straight and hips forward. Repeat with the other leg.

SHOULDERS:

Bring your arm across your body. Hold it with your other arm (either above or below the elbow) as shown. Repeat with the other arm.

PECS:

Mayo doesn’t have an image for this stretch, but it is achieved by standing perpendicular from a wall. With a straight back, place your hand flat on the wall, and gently turn your body away from the wall, feeling the stretch in you pec muscle. Repeat with the other side.

—————

The back is a place where I spend a great deal of time, as I had an L5/S1 micro-discectomy when I was 22. If you have a healthy back, you probably don’t need to spend as much time as I do on the lower back.

LOWER BACK–KNEE TO CHEST:

Lie on a firm surface with your heels on the floor and gently pull one knee towards your chest, keeping the opposite leg in a relaxed and comfortable position. Switch legs and repeat, then do the same stretch with both legs.

LOWER BACK–SEATED ROTATIONAL STRETCH:

Sit in an armless chair. Cross one leg over the other, and brace your elbow against your knee (see picture). Twist and stretch to the side, then switch to the other side.

LOWER BACK–BRIDGES:

Lie on your back with your feet flat on the floor. Tighten your gluteal and abdominal muscles and raise your hips to form a straight line between your knees and your shoulders. Hold for three breaths and repeat. (try to work your way up to 30 reps).

UPPER BACK–SHOULDERS:

Stand in a relaxed position with your arms extended in front of you. Pull your shoulder blades back with a slight bend in the elbow—your arms should spread a bit wider as you do this.

UPPER BACK–POSTURE:

Sorry, no pic again, but this one has really helped my posture at address. It’s very simple—just roll up a towel, and set it between your shoulder blades as you lay flat on the ground. Make sure your outside should blades are touching. This one you can do in two sets of 60.

Of course, these are just a few of the thousands of stretches a golfer could do. What I love about these is that I can do them all at home or in a hotel while watching TV. And remember, they’re significantly more effective after a short warm-up.

GOLF STRENGTH AIDS:

Again, there are hundreds of these on the market, and I’m sure that almost any of them could lead a faithful golfer to some noticeable success, I’m just going to talk about a couple. In addition, I would not use these in the place of actual strength training, just as a supplement.

I already explained how sometime around 1990 I invented the hybrid (I kid, I kid), so I might as well take credit for inventing the weighted club as well. My dad used to experiment with clubmaking back in the wood-wood era, and decided to make a head out of some ridiculously heavy wood (might have been mahogany). He then filled up the shaft about halfway with buck-shot. Next thing you know, we had a very heavy (and very loud) weighted club.

These days you can choose from several weighted clubs, the most popular being the Momentus. I bought one of these a while back, and can definitely feel how it makes you stronger. I always had some concerns over what it did for my golf swing, as it tended to mess with my tempo and slow down my transition a bit, though.

I believe an improvement has been made on the idea of the weighted club, and that’s the Powerchute. It’s a similar technology to the parachutes “real” athletes started using in the late ’80s for resistance training. The Powerchute quickly attaches to any driver, and only provides resistance on the down swing, therefore allowing your swing to remain “normal” (or at least as normal as a swing can feel when it’s attached to a parachute). I’ve been swinging the Powerchute in the mornings during my indoor range sessions, and really feel like it’s been helping a great deal with both my strength and my control.

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

NEXT COLUMN: Breaking the monotony of an indoor range session.

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

1 Comment

1 Comment

  1. Dorse

    Dec 19, 2012 at 6:40 pm

    Thanks Dan,

    Very timely as I was going to search out something like this. Look forward to reading your other articles (have not seen part 1 as of yet). Will check it out.

    I like the fact it can be done anywhere. I travel for work a lot and spend more time in Hotel rooms than at home it seems.

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Instruction

The Wedge Guy: My top 5 practice tips

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While there are many golfers who barely know where the practice (I don’t like calling it a “driving”) range is located, there are many who find it a place of adventure, discovery and fun. I’m in the latter group, which could be accented by the fact that I make my living in this industry. But then, I’ve always been a “ball beater,” since I was a kid, but now I approach my practice sessions with more purpose and excitement. There’s no question that practice is the key to improvement in anything, so today’s topic is on making practice as much fun as playing.

As long as I can remember, I’ve loved the range, and always embrace the challenge of learning new ways to make a golf ball do what I would like it to do. So, today I’m sharing my “top 5” tips for making practice fun and productive.

  1. Have a mission/goal/objective. Whether it is a practice range session or practice time on the course, make sure you have a clearly defined objective…how else will you know how you’re doing? It might be to work on iron trajectory, or finding out why you’ve developed a push with your driver. Could be to learn how to hit a little softer lob shot or a knockdown pitch. But practice with a purpose …always.
  2. Don’t just “do”…observe.  There are two elements of learning something new.  The first is to figure out what it is you need to change. Then you work toward that solution. If your practice session is to address that push with the driver, hit a few shots to start out, and rather than try to fix it, make those first few your “lab rats”. Focus on what your swing is doing. Do you feel anything different? Check your alignment carefully, and your ball position. After each shot, step away and process what you think you felt during the swing.
  3. Make it real. To just rake ball after ball in front of you and pound away is marginally valuable at best. To make practice productive, step away from your hitting station after each shot, rake another ball to the hitting area, then approach the shot as if it was a real one on the course. Pick a target line from behind the ball, meticulously step into your set-up position, take your grip, process your one swing thought and hit it. Then evaluate how you did, based on the shot result and how it felt.
  4. Challenge yourself. One of my favorite on-course practice games is to spend a few minutes around each green after I’ve played the hole, tossing three balls into various positions in an area off the green. I don’t let myself go to the next tee until I put all three within three feet of the hole. If I don’t, I toss them to another area and do it again. You can do the same thing on the range. Define a challenge and a limited number of shots to achieve it.
  5. Don’t get in a groove. I was privileged enough to watch Harvey Penick give Tom Kite a golf lesson one day, and was struck by the fact that he would not let Tom hit more than five to six shots in a row with the same club. Tom would hit a few 5-irons, and Mr. Penick would say, “hit the 8”, then “hit the driver.” He changed it up so that Tom would not just find a groove. That paved the way for real learning, Mr. Penick told me.

My “bonus” tip addresses the difference between practicing on the course and keeping a real score. Don’t do both. A practice session is just that. On-course practice is hugely beneficial, and it’s best done by yourself, and at a casual pace. Playing three or four holes in an hour or so, taking time to hit real shots into and around the greens, will do more for your scoring skills than the same amount of range time.

So there you have my five practice tips. I’m sure I could come up with more, but then we always have more time, right?

More from the Wedge Guy

 

 

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19th Hole

Vincenzi: Fortinet Championship First Round Leader picks

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The PGA Tour begins its fall season with a trip to Wine Country as the world of golf patiently awaits the 2023 Ryder Cup which is just a few weeks away. Silverado is a course where plenty of players with varying skill sets can compete, but strong West Coast history tends to be a major factor.

In the past four editions of the Fortinet Championship, there have been six first-round leaders or co-leaders. Of the six, three have started their rounds in the morning wave, and three started in the afternoon. The leading scores have all been between 63 and 65.

As of now, the winds look to be very docile, with speeds of 4-7 MPH throughout the day. I don’t see either the AM or PM wave as having a major advantage.

2023 Fortinet Championship First-Round Leader Picks

Zac Blair +9000 (FanDuel)

First-Round Tee Time: 1.22 p.m PT

A big theme for me this week is targeting players who have had success at both Silverado and the West Coast in general. Blair finished 22nd here last year, and also finished 4th back in 2019. That year, he shot 66 in rounds two and three, showing his ability to go low on this track.

In 2022, Blair gained 3.8 strokes putting and in 2019, he gained 8.6. The 33-year-old seemingly has these greens figured out.

C.T. Pan +9000 (FanDuel)

First-Round Tee Time: 8.23 a.m PT

At the end of the 2023 season, C.T. Pan showed flashes of what made him a good player prior to his injury struggles early in the year. He finished 4th at the AT&T Byron Nelson in May, and 3rd at the RBC Canadian Open in June. He also finished 6th at Silverado back in 2021, gaining 4.5 strokes on approach and 6.6 strokes putting.

A few weeks off may have given Pan a chance to reset and focus on the upcoming fall swing, where I believe he’ll play some good golf.

Joel Dahmen +110000 (FanDuel)

First-Round Tee Time: 7:28 a.m PT

After becoming a well-known name in golf due to his affable presence in Netflix’ “Full Swing” documentary, Dahmen had what can only be considered a disappointment of a 2023 season. I believe he’s a better player than he showed last year and is a good candidate for a bounce back fall and 2024.

Dahmen finished in a tie for 10th at the Barracuda Championship in late July, and the course is similar in agronomy and location to what he’ll see this week in Napa. He has some strong history on the West Coast including top-ten finishes at Riviera (5th, 2020), Pebble Beach (6th, 2022), Sherwood (8th, 2020), TPC Summerlin (9th, 2019) and Torrey Pines (9th, 2019).

James Hahn +125000 (Caesars)

First-Round Tee Time: 1:55 p.m PT

James Hahn absolutely loves golf on the West Coast. He’s won at Riviera and has also shown some course form with a 9th place finish at Silverado back in 2020. That week, Hahn gained 4.7 strokes putting, demonstrating his comfort level on these POA putting surfaces.

He finished T6 at the Barracuda back in July, and there’s no doubt that a return to California will be welcome for the 41-year-old.

Peter Malnati +125000 (BetRivers)

First-Round Tee Time: 12.27 p.m PT 

Peter Malnati excels at putting on the West Coast. He ranks 3rd in the field in Strokes Gained: Putting on POA and has shown in the past he’s capable of going extremely low on any given round due to his ability to catch a hot putter.

His course history isn’t spectacular, but he’s played well enough at Silverado. In his past seven trips to the course, he’s finished in the top-35 four times.

Harry Higgs +150000 (BetRivers)

First-Round Tee Time: 1.55 p.m PT

In what is seemingly becoming a theme in this week’s First-Round Leader column, Harry Higgs is a player that really fell out of form in 2023, but a reset and a trip to a course he’s had success at in the past may spark a resurgence.

Higgs finished 2nd at Silverado in 2020 and wasn’t in particularly great form then either. Success hasn’t come in abundance for the 31-year-old, but three of his top-10 finishes on Tour have come in this area of the country.

Higgs shot an impressive 62 here in round two in 2020, which would certainly be enough to capture the first-round lead this year.

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19th Hole

Vincenzi’s Fortinet Championship betting preview: California native ready for breakthrough win in Napa

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After a three-week break, the 2022-23 PGA TOUR season kicks off in Napa Valley at the Silverado Resort and Spa to play the Fortinet Championship.

Prior to 2021, the event was called the Safeway Open, but the tournament sponsor changed to Fortinet with contract that will last for three more seasons. Although the name has changed multiple times, Silverado’s North Course has been featured on the PGA TOUR since 1968.

The course is a par 72, measuring at 7,166 yards. Silverado features Poa annua greens that can be tricky, especially as the surface becomes bumpier in the afternoon. The tree-lined fairways aren’t easy to hit, but the rough shouldn’t be exceedingly penal. Shorter hitters are in play on this relatively short course, and accuracy will be at a premium.

There will be a re-routing at Silverado for this year’s Fortinet Championship. Ten holes will be played in a different order. Holes 1-7 and 18 will remain as in year’s past. The new finishing stretch – No. 14 (par 4), No. 15 (par 5), No. 16 (par 4), No. 17 (par 3) and No. 18 (par 5). The new 17th was previously the 11th, which is the signature hole on the course.

The field will consist of 155 players. Being the swing season, the field for this event is usually relatively weak. However, there are some intriguing names in the field including Justin Thomas, Webb Simpson, Sahith Theegala, Joel Dahmen, and Kevin Kisner.

Past Winners

  • 2022: Max Homa (-22)
  • 2021: Max Homa (-19)
  • 2020: Stewart Cink (-21)
  • 2019: Cameron Champ (-17)
  • 2018: Kevin Tway (-14)
  • 2017: Brendan Steele -15
  • 2016: Brendan Steele -18

Let’s take a look at several key metrics for Silverado to determine which golfers boast top marks in each category over their last 24 rounds.

Strokes Gained: Approach

Historically, one of the North Course’s defenses will be tightly tucked pin placement, so effective shot-shaping and a higher ball flight may be an advantage this week. In order to find success, players need to hit the correct level of the sloping Poa Annua greens.

Strokes Gained: Approach past 24 rounds:

  1. Chez Reavie (+24.7)
  2. Sam Ryder (+20.0)
  3. Mark Hubbard (+17.8)
  4. Kevin Streelman (+18.3)
  5. Doug Ghim (+17.1)

Good Drives Gained

Hitting fairways in regulation at Silverado is more difficult than TOUR average, as players have done so in the past at a rate of only 52.2%. While the rough isn’t extremely long here, controlling spin out of the thick grass is much more difficult than doing so from the fairway. In order to find success, players need to hit the correct level of the sloping Poa annua greens.

In 2021, the top eight players on the leaderboard all had a positive week in “Good Drives Gained. The winner, Max Homa was +3.3 in the category and Mito Pereira, who finished third, was +8.3.

In 2022, 12 of the top 13 players on the leaderboard gained in the category including the winner Max Homa (+6.0) and runner up Danny Willet (5.0).

Good Drives Gained past 24 rounds:

  1. Doug Ghim (+24.4) 
  2. Matt NeSmith (+23.8) 
  3. Russell Knox (+20.6)
  4. Brice Garnett (+19.9)
  5. Ryan Armour (+19.8)

Par 4: 400-450

There are six par 4’s at Silverado that are between 400 and 450-yards. It will be important to target players who excel at playing these holes. With the par 5s being fairly short and reachable, the par 4 scoring may prove to be the bigger difference-maker.

Par 4: 400-450 past 24 rounds:

  1. Beau Hossler (+14.7) 
  2. Max Homa (+12.4)
  3. Garrick Higgo (+8.5)
  4. Justin Suh (+8.3)
  5. Stephan Jaeger (+8.2)

Birdie or Better: Gained

With scores at Silverado potentially approaching the 20 under par range, making plenty of birdies will be a requirement in order to contend this week.

Birdie or Better: Gained in past 24 rounds:

  1. Nick Hardy (+15.3)
  2. Scott Piercy (+15.2)
  3. Ryan Gerard (+14.9)
  4. Max Homa (+14.0)
  5. Peter Kuest (+13.5)

Strokes Gained: Putting (Poa Annua)

Poa annua greens on the West Coast can be quite difficult for golfers to adjust to if they don’t have much experience on the surface.

Prior to the 2019 Safeway Open, Phil Mickelson talked about how the type of putting surface is a major factor:

“I think a lot of guys struggle with the Poa annua greens, which is a grass that I grew up playing, so I’m very comfortable on the greens. When you grow up and spend most of your time back east in Florida on the Bermuda, this is a very awkward surface to putt on. The color looks different — it’s hard to sometimes read. But when you’re used to it, I don’t know of much better surfaces than these right here.”

This week it is important to look for the golfers who historically excel on Poa annua.

Total Strokes Gained in category in past 24 rounds:

  1. Kevin Kisner (+27.7) 
  2. Max Homa (+21.2)
  3. Peter Malnati (+20.5)
  4. Justin Suh (+18.5)
  5. Mackenzie Hughes (+16.0)

Statistical Model

Below, I’ve reported overall model rankings using a combination of the five key statistical categories previously discussed.

These rankings are comprised of SG: APP (25%), Good Drives Gained: (25%), Birdie or Better (20%), Par 4: 400-450 (15%), SG: Putting (Poa annua) (15%).

  1. Max Homa (+750)
  2. Doug Ghim (+5000)
  3. Andrew Putnam (+4000)
  4. Chez Reavie (+4500)
  5. Kevin Streelman (+5500)
  6. Mark Hubbard (+5000)
  7. Sam Ryder (+7000)
  8. Brendon Todd (+3500)
  9. Akshay Bhatia (+6000)
  10. Cameron Davis (+2200)

2023 Fortinet Championship Picks

Sahith Theegala +2000 (DraftKings):

Sahith Theegala is yet to break out for his maiden PGA Tour victory but is a great candidate for a player who can have a strong fall and take advantage of some weaker fields. The 26-year-old ended his season on a positive note, finishing 13th at the FedEx St. Jude and 15th at the BMW Championship.

I’ve long believed that Theegala’s first win would come on the West Coast. He grew up in California and was a three-time All-American at Pepperdine University, where he became the fifth player to win the Jack Nicklaus Award, Haskins Award and Ben Hogan award all in the same year (2020). Sahith made his PGA Tour debut at Silverado in 2020, where he finished in a tie for 14th. Last year, he finished 6th at the Fortinet Championship.

Theegala is very comfortable playing in California. That is perhaps most noticeable on the putting surface where he gains an average of +0.44 strokes on the field per event on POA, which is more than four times what he gains on Bermudagrass or Bentgrass. The POA greens at Silverado can get especially difficult late in the day, which is a reason why players with a background on them have had so much success at the course. In the past seven years of the event, five winners have come from California.

Theegala is pricey this week and is as close to the top of the odds board as I can remember him being, but that’s the nature of the PGA Tour fall season. It’s hard to find a spot on the schedule that Sahith will have a better chance at winning than this one.

Justin Suh +5000 (PointsBet)

Consistency has been an issue early in the career of Justin Suh, but he’s shown flashes in 2023 of what made him such a highly regarded prospect to begin with. After a few top-10 finishes at the PLAYERS Championship and the Honda Classic, Suh ended the season on a bit of a sour note, failing to finish better than 34th in his last five starts of the season.

Despite the struggles, I’m optimistic about Suh as we begin the fall swing. The 26-year-old made the trip to Crans-Montana, Valais, Switzerland to play in the Omega European Masters, and finished 24th in a decent field. More encouraging than the finish was how Suh hit the ball. He gained 5.24 strokes on approach and hit plenty of fairways.

The 2018 Pac-12 Player of the Year grew up on California golf courses. Suh was a highly decorated amateur golfer with plenty of wins on the West Coast prior to attending USC, where he was one of the best players in the country.

When he’s on, Suh is one of the best putters on Tour, and he should comfortable playing in his home state in search of his first PGA Tour victory.

Akshay Bhatia +5500 (DraftKings):

Akshay Bhatia is still just 21 years old and one of the most tantalizing prospects in the world of golf. The smooth-swinging lefty was able to obtain his first PGA Tour victory at the Barracuda Championship at Tahoe Mountain Club in Truckee, California just a few months ago. The course is just a few hours ride from Silverado and the conditions and course should be very similar.

Bhatia will have no issue making birdies in bunches at Silverado, and the rough shouldn’t be exceedingly penal if he gets loose with his driver.

Bhatia made his debut at Silverado in 2020 at just 18 years old and managed to finish 9th. Since then, he’s gained a great deal of confidence and has refined his game as a professional.

Akshay got engaged this week. He can celebrate with a victory this week at the Fortinet.

Sam Ryder +8000 (FanDuel):

Statistically, Sam Ryder jumps off the page this week. In his past four measured starts, he’s gained 4.2, 5.4, 5.2 and 5.7 strokes on approach and is completely dialed in with his irons. Despite the numbers, he hasn’t managed to crack the top-30 on the leaderboard in that stretch but this is a field that is much weaker than he faced at the end of last season.

In addition to the recent stats, Ryder played some good golf on the West Coast last year. Most notably, he finished 4th at Torrey Pines in a loaded field and also finished 20th at both the Waste Managment Phoenix Open and the Genesis Invitational.

If Ryder continues with his hot approach play, he should be able to contend at Silverado this week.

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