Tom Fielding Golf School Japan
All these doubts essentially boil down to four key questions. An article from Nick Randall.
All these doubts essentially boil down to four key questions
What Exercises Are Best For You?
Everyone has an opinion on what exercises golfers should or shouldn’t do. If you listened to everybody you’d be either in the gym all day doing 73 different exercises per workout, or you’d be frozen to the spot thinking about why NOT to do them all!
A good rule of thumb is to include exercise variations of the following primal movements
How Many Reps Will Do?
Again, opinions can be pretty polarized here. Some say do 5 reps for max strength or power, while others reckon that endurance is key and recommend doing 20 reps per set. I would advise to simply take the middle ground on this one. Aim for 8-to-12 reps and 2-to-3 sets and you can’t go too far wrong.
When Should You Do Them?
This really depends on a lot of your lifestyle and when you play golf during the week. Let’s use the example of someone who has some spare time during the week to exercise and plays their competitive round on a Saturday. In this case, go for three workouts per week and try to have a rest/recovery day on Friday. A schedule I often recommend is Monday, Tuesday, Thursday.
How Much Load Should I Use?
Imagine a scale of exertion and effort relative to how hard the last two reps are in a set. At one end of the scale, you are you are in danger of bursting blood vessels in your eyes. This is a 10. At the other end of the scale, you are not even close to breaking a sweat and could do 250 more reps if your life really depended on it. This is a 1. I would recommend aiming for 7 or 8 on the scale.
In terms of what type of load, I like the following progression relative to ability and experience:
For a nice simple example of how this looks in program format, take a look at the image below. This is a workout taken from a beginner level program that I often use to introduce players to training their body for golf.
It is well worth considering that this advice WILL NOT apply to everyone and program design should reflect your ability, experience, injuries and other individual peculiarities. It also should be known that as professionals, my contemporaries and I consider a few more factors to achieve a really top notch program:
For those of you who want to get specific, here’s a story on the three most important parts of your body for golf.
If you would like more specific information or a program more tailored to you then contact me directly through email – firstname.lastname@example.org – or check out what we have to offer at www.golffitapp.com.
Disclaimer: Always gain clearance for your training from a doctor or well-qualified exercise professional before commencement of an exercise regime.