Fitness Plan

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By Mike

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  • 17 Replies
  1. Mike

    Mike
    Briarcliff Manor, NY

    Hi all, i am looking for advice on a good winter fitness plan targeted for golf. I have a decent set of free-weights at home, including an olympic bar and rack (for bench press and squats), and a decent set of dumbbells. Also have a couple of fitness balls. I want to increase strength to hit the ball longer (who doesnt!) and improve consistency.

    If anyone has links to a good full plan, please post them here!

  2. Michael W

    Michael W
    Highlands Ranch, CO

    Check out 18Strong.com and strongergolf.com (may need to google second one) great sources of info there. Also, the GolfFit app that I was turned onto a little wile ago is great too.
  3. Jason B

    Jason B
    Stamford, CT

    I would check out the stuff found on TPI website. I currently train with TPi certified trainer in CT. Probably one of the best decisions I could have made! I highly recommend it, but they have a ton of articles for people to work with if they exercise at home.

    http://www.mytpi.com/articles
  4. PRO V

    PRO V
    golf course

    Mike, tretching, cardio, weights, stretching some more. I work the entire body 4-5 times a week. Then I go out and play. Then stretch at night. The foam roller is a must for the IT band, back, forearms, legs, ect. Eat right and sleep more than you think you need. Keep an optimistic, positive attitude with visualization of what you want and where you want to go. It's the recipe for success! Preventative is the key to keeping away from injury and staying strong and healthy. I've done this and it's working great! Good luck!
  5. Chris M

    Chris M
    Grindelwald,

    I'm working on the TRX, which uses most of the important golf muscles.
    Suggest to give it a try
  6. Matt W

    Matt W
    Troy, IL

    I second the call to check out 18strong.com great website and I will make the suggestion that Jeff Pelizzaro man behind the site always makes, get evaluated by a fitness professional. They will be able to design a plan that will address deficiencies and make you a stronger more flexible golfer.
  7. David M

    David M
    Lexington, SC

    TPI is great. I also like The Off-Season Project from Andrew Rice Golf.
  8. Lary H

    Lary H
    Pittsburg, KS

    Tell me about the program from off season workout. larryjhill704@gmail.com
  9. These are a huge help. Thanks for sharing these web sites.
  10. I agree...goto the TPI website and check out their recommendations to see what you are interested in incorporating into your plan!
  11. Joe L

    Joe L
    Virginia Beach, VA

    P90x3 is awesome performance oriented core strengthening exercise. Get your core strong, then practice golf, ...improve!
  12. Robert V

    Robert V
    Moraga, CA

    Hello...
    Find a local Pilates studio...best training for strenght and flexibilty...you will notice a big difference in conditioning...
  13. David P

    David P
    gibsonia, PA

    Hey Mike,

    I'm a pro long driver, I hit my drives 400+ yards, 130+ club head speed, 190mph+ ball speed.

    I used a few of the workouts on stack.com when I was just getting started.

    Check out www.stack.com/.../page-2

    You want to increase your overall body strength, balance, and core stability. Core stability and balance are far more important that strength.

    These are exercises include in my workouts at least 3x a week:

    Planks

    Side Planks

    Side Plank Cable Rows

    Push ups with one hand on a medicine ball, switching between arms. The medicine ball will help with keeping shoulder flexibility and mobility while you strength that area.

    Body Weight squats 20+ reps keeping very strict form.

    Bridges

    Chops and lifts (its a cable rotation exercise for your core and shoulders)

    Squats on an isometric accelerator, which you probably will have a hard time finding, but jump squats will suffice. Proper form is crucial.

    If you can't find these exercises on stack.com, search bodybuilding.com. They have a data base with thousands of videos teaching proper form for all the above listed exercises.

    If you are really serious about training find a good physical therapist near you and ask them to help you create a training program. I also train (hitting wise) at golf tec several times a week. I hope you find this helpful!

  14. Pony

    Pony
    Middleton, WI

    I would also suggest TPI as a source of workouts etc. Another source is a ebook by Joey D - Joey Diovisalvi "Fix your body, Fix your Swing: the revolutionary biomechanics workout program used by the pros. Its available via Amazon. I will point out that from both working with a TPI certified trainer and reading various info about golf fitness that flexibility, core strength and mobility are very important. The Joey D book offers an assessment process to determine your needs and then offers programs accordingly. Good Luck.
  15. MLB12

    MLB12
    Fredonia, NY

    I'm doing a combo of weights & yoga and it was been a huge benefit to me.
  16. My workout comes from TPI I continue to stretch and work the core. It keeps me flexible and my swing feels just great.
  17. Larry H

    Larry H
    Ft. Myers, FL

    I work out regularly, but for the past few years used a golf cart on the course. My girlfriend bought me a vivofit and I started walking the course with a pull cart (I'm over 70 so no carrying). Since Jan 1 I've lost 10 pounds and gained about 10 yards. Measuring my steps has increased my desire to reach my daily goal instead of sitting at the computer or watching TV, I walk.
  18. David H

    David H
    Covington, LA

    Hi Mike. I'm 69 years old and I recommend Pilates & yoga for flexibility & core strength. I do it every week along w/P 90 X. It has enabled me to still hit my driver about 250 yds on average.

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