A sample off-season golf fitness program for you  Special to PGATOUR.com Up to this point we have been developing an off-season golf fitness program tailored to you. We began a few weeks ago with a physical assessment. The goal of this assessment was to determine the strengths and weaknesses of your body relative to your golf swing. We looked at your flexibility, strength, and power.  The assessment provided us information of what parts of your body may need attention on the "physical side" of the equation relative to your swing. Once the assessment was completed we walked through a series of flexibility exercises (Straight Leg Hamstring Rotations and Openers) to assist in improving your flexibility for the golf swing. Once we completed the flexibility section of our off-season program we proceeded to implement a series of strength exercises. The strength exercises-- Side Hold, Medicine Ball Rotational Lunge, and Medicine Ball Chop)--were introduced to improve your ability to maintain a spine angle, sequence the muscular contractions of the swing correctly, and assist in power development. The power exercises were the final series of exercises we introduced. The goal of our Russian Twists and Tubing Side Rotations is to increase the power in your golf swing. At that point we had implemented a series of exercises to develop your body around the golf swing to improve your game. Finally, last week we set up the parameters of your off-season golf fitness program. We delineated the guidelines for each section of your program and provided some suggestions in terms of the number of sets, repetitions, and frequency of your golf fitness workouts. This week we are going to provide you a sample off-season golf fitness program, using many of the exercises we have discussed over the year. Keep in mind as you review this sample program that each golfer will have different goals in relation to their golf fitness program. As a result, the first step in the development of your off-season golf fitness program is to determine your personal needs. Once this is complete, it becomes easy to set up a program that fits you and your lifestyle. Listed below is a sample off-season golf fitness program ideal for anyone new to resistance training or golf. Remember, handicap and golf experience are not factors in determining what exercises are best for your program. It is strictly based upon experience in the area of resistance training. Follow the correct program sequence, beginning with your flexibility exercises, moving through the strength exercises, and completing the program with your power drills. Also be sure to be in good health and cleared by your personal physician before beginning this or any other fitness orientated activity. Sample Off-Season Golf Fitness Program Guidelines: Flexibility Exercises: Strength Exercises: Power Exercises: Above is a comprehensive off-season golf fitness program. I suggest using this program as a sample for the development of your own individualized golf fitness regimen. Proceed at your own pace with any program, pay strict attention to technique with each exercise, and remember, TOUR players are not made in one day. |
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