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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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19th Hole

Vincenzi’s LIV Golf Singapore betting preview: Course specialist ready to thrive once again

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After another strong showing in Australia, LIV Golf will head to Sentosa Golf Club in Singapore looking to build off of what was undoubtedly their best event to date.

Sentosa Golf Club sits on the southern tip of Singapore and is one of the most beautiful courses in the world. The course is more than just incredible scenically; it was also rated 55th in Golf Digest’s top-100 courses in 2022-2023 and has been consistently regarded as one of the best courses in Asia. Prior to being part of the LIV rotation, the course hosted the Singapore Open every year since 2005.

Sentosa Golf Club is a par 71 measuring 7,406 yards. The course will require precise ball striking and some length off the tee. It’s possible to go low due to the pristine conditions, but there are also plenty of hazards and difficult spots on the course that can bring double bogey into play in a hurry. The Bermudagrass greens are perfectly manicured, and the course has spent millions on the sub-air system to keep the greens rolling fast. I spoke to Asian Tour player, Travis Smyth, who described the greens as “the best [he’s] ever played.”

Davis Love III, who competed in a Singapore Open in 2019, also gushed over the condition of the golf course.

“I love the greens. They are fabulous,” the 21-time PGA Tour winner said.

Love III also spoke about other aspects of the golf course.

“The greens are great; the fairways are perfect. It is a wonderful course, and it’s tricky off the tee.”

“It’s a long golf course, and you get some long iron shots. It takes somebody hitting it great to hit every green even though they are big.”

As Love III said, the course can be difficult off the tee due to the length of the course and the trouble looming around every corner. It will take a terrific ball striking week to win at Sentosa Golf Club.

In his pre-tournament press conference last season, Phil Mickelson echoed many of the same sentiments.

“To play Sentosa effectively, you’re going to have a lot of shots from 160 to 210, a lot of full 6-, 7-, 8-iron shots, and you need to hit those really well and you need to drive the ball well.”

Golfers who excel from tee to green and can dial in their longer irons will have a massive advantage this week.

Stat Leaders at LIV Golf Adelaide:

Fairways Hit

1.) Louis Oosthuizen

2.) Anirban Lahiri

3.) Jon Rahm

4.) Brendan Steele

5.) Cameron Tringale

Greens in Regulation

1.) Brooks Koepka

2.) Brendan Steele

3.) Dean Burmester

4.) Cameron Tringale

5.) Anirban Lahiri

Birdies Made

1.) Brendan Steele

2.) Dean Burmester

3.) Thomas Pieters

4.) Patrick Reed

5.) Carlos Ortiz

LIV Golf Individual Standings:

1.) Joaquin Niemann

2.) Jon Rahm

3.) Dean Burmester

4.) Louis Oosthuizen

5.) Abraham Ancer

LIV Golf Team Standings:

1.) Crushers

2.) Legion XIII

3.) Torque

4.) Stinger GC

5.) Ripper GC

LIV Golf Singapore Picks

Sergio Garcia +3000 (DraftKings)

Sergio Garcia is no stranger to Sentosa Golf Club. The Spaniard won the Singapore Open in 2018 by five strokes and lost in a playoff at LIV Singapore last year to scorching hot Talor Gooch. Looking at the course setup, it’s no surprise that a player like Sergio has played incredible golf here. He’s long off the tee and is one of the better long iron players in the world when he’s in form. Garcia is also statistically a much better putter on Bermudagrass than he is on other putting surfaces. He’s putt extremely well on Sentosa’s incredibly pure green complexes.

This season, Garcia has two runner-up finishes, both of them being playoff losses. Both El Camaleon and Doral are courses he’s had success at in his career. The Spaniard is a player who plays well at his tracks, and Sentosa is one of them. I believe Sergio will get himself in the mix this week. Hopefully the third time is a charm in Singapore.

Paul Casey +3300 (FanDuel)

Paul Casey is in the midst of one of his best seasons in the five years or so. The results recently have been up and down, but he’s shown that when he’s on a golf course that suits his game, he’s amongst the contenders.

This season, Casey has finishes of T5 (LIV Las Vegas), T2 (LIV Hong Kong), and a 6th at the Singapore Classic on the DP World Tour. At his best, the Englishman is one of the best long iron players in the world, which makes him a strong fit for Sentosa. Despite being in poor form last season, he was able to fire a Sunday 63, which shows he can low here at the course.

It’s been three years since Casey has won a tournament (Omega Dubai Desert Classic in 2021), but he’s been one of the top players on LIV this season and I think he can get it done at some point this season.

Mito Pereira +5000 (Bet365)

Since Mito Pereira’s unfortunate demise at the 2022 PGA Championship, he’s been extremely inconsistent. However, over the past few months, the Chilean has played well on the International Series as well as his most recent LIV start. Mito finished 8th at LIV Adelaide, which was his best LIV finish this season.

Last year, Pereira finished 5th at LIV Singapore, shooting fantastic rounds of 67-66-66. It makes sense why Mito would like Sentosa, as preeminent ball strikers tend to rise to the challenge of the golf course. He’s a great long iron player who is long and straight off the tee.

Mito has some experience playing in Asia and is one of the most talented players on LIV who’s yet to get in the winner’s circle. I have questions about whether or not he can come through once in contention, but if he gets there, I’m happy to roll the dice.

Andy Ogletree +15000 (DraftKings)

Andy Ogletree is a player I expected to have a strong 2024 but struggled early in his first full season on LIV. After failing to crack the top-25 in any LIV event this year, the former U.S. Amateur champion finally figured things out, finished in a tie for 3rd at LIV Adelaide.

Ogletree should be incredible comfortable playing in Singapore. He won the International Series Qatar last year and finished T3 at the International Series Singapore. The 26-year-old was arguably the best player on the Asian Tour in 2023 and has been fantastic in the continent over the past 18 months.

If Ogletree has indeed found form, he looks to be an amazing value at triple-digit odds.

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Opinion & Analysis

Ryan: Lessons from the worst golf instructor in America

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In Tampa, there is a golf course that boasts carts that do not work, a water range, and a group of players none of which have any chance to break 80. The course is overseen by a staff of crusty men who have succeeded at nothing in life but ending up at the worst-run course in America. However, this place is no failure. With several other local courses going out of business — and boasting outstanding greens — the place is booked full.

While I came for the great greens, I stayed to watch our resident instructor; a poor-tempered, method teacher who caters to the hopeless. At first, it was simply hilarious. However, after months of listening and watching, something clicked. I realized I had a front-row seat to the worst golf instructor in America.

Here are some of my key takeaways.

Method Teacher

It is widely accepted that there are three types of golf instructors: system teachers, non-system teachers, and method teachers. Method teachers prescribe the same antidote for each student based on a preamble which teachers can learn in a couple day certification.

Method teaching allows anyone to be certified. This process caters to the lowest caliber instructor, creating the illusion of competency. This empowers these underqualified instructors with the moniker of “certified” to prey on the innocent and uninformed.

The Cult of Stack and Jilt

The Stack and Tilt website proudly boasts, “A golfer swings his hands inward in the backswing as opposed to straight back to 1) create power, similar to a field goal kicker moving his leg in an arc and 2) to promote a swing that is in-to-out, which produces a draw (and eliminates a slice).”

Now, let me tell you something, there is this law of the universe which says “energy can either be created or destroyed,” so either these guys are defying physics or they have no idea what they are taking about. Further, the idea that the first move of the backswing determines impact is conjecture with a splash of utter fantasy.

These are the pontifications of a method — a set of prescriptions applied to everyone with the hope of some success through the placebo effect. It is one thing for a naive student to believe, for a golf instructor to drink and then dispel this Kool-Aid is malpractice.

Fooled by Randomness

In flipping a coin, or even a March Madness bet, there is a 50-50 chance of success. In golf, especially for new players, results are asymmetric. Simply put: Anything can happen. The problem is that when bad instructors work with high handicappers, each and every shot gets its own diagnosis and prescription. Soon the student is overwhelmed.

Now here’s the sinister thing: The overwhelming information is by design. In this case, the coach is not trying to make you better, they are trying to make you reliant on them for information. A quasi Stockholm syndrome of codependency.

Practice

One of the most important scientists of the 20th century was Ivan Pavlov. As you might recall, he found that animals, including humans, could be conditioned into biological responses. In golf, the idea of practice has made millions of hackers salivate that they are one lesson or practice session from “the secret.”

Sunk Cost

The idea for the worst golf instructor is to create control and dependency so that clients ignore the sunk cost of not getting better. Instead, they are held hostage by the idea that they are one lesson or tip away from unlocking their potential.

Cliches

Cliches have the effect of terminating thoughts. However, they are the weapon of choice for this instructor. Add some hyperbole and students actually get no information. As a result, these players couldn’t play golf. When they did, they had no real scheme. With no idea what they are doing, they would descend into a spiral of no idea what to do, bad results, lower confidence, and running back to the lesson tee from more cliches.

The fact is that poor instruction is about conditioning players to become reliant members of your cult. To take away autonomy. To use practice as a form of control. To sell more golf lessons not by making people better but through the guise that without the teacher, the student can never reach their full potential. All under the umbrella of being “certified” (in a 2-day course!) and a melee of cliches.

This of course is not just happening at my muni but is a systemic problem around the country and around the world, the consequences of which are giving people a great reason to stop playing golf. But hey, at least it’s selling a lot of golf balls…

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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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