Getting fit for golf.

[Martin Levac]

Re: Getting fit for golf.

www.bodybuilding.com

Everything you ever wanted to know about bodybuilding and getting fit. Beware, they also sell a whole bunch of supplements, I guess that's how they stay in business.

For those who don't know anything about that, look for HST and Rippetoe's Starting Strength program. HST, or Hypertrophy-Specific Training is basically the science and method of building muscles. Rippetoe's Starting Strength program is basically a universal starting strength program for anybody and everybody wanting more strength.

In the article section, there's a few about training for golf.

[prowlsta]

Re: Getting fit for golf.

[quote=Martin Levac]

You did, just there:

"there are lots of sports where being muscle bound is a distinct disadvantage"

From my experience and from the specific quality of muscles, muscle bound or overdeveloped muscles means strength and lots of it. So, you're the one who wrote something about strength.

Please name one sport where it is a distinct disadvantage to be muscle bound and now please name one sport where it is better to be supple.

Dont want to reignite this "banter" - I am friends with a professional squash player - he has to be extremely carefull about the amount of muscle he puts on because he has to be very mobile and flexible. His emphasis is increasing what his coach calls "wirey strength" - ie. Muscle strength without added bulk ...
He hits the ball an absolute mile at golf as well despite looking a lot less muscular than some of the other guys we play with!

[slater170]

Re: Getting fit for golf.

[quote=prowlsta]

Dont want to reignite this "banter" - I am friends with a professional squash player - he has to be extremely carefull about the amount of muscle he puts on because he has to be very mobile and flexible. His emphasis is increasing what his coach calls "wirey strength" - ie. Muscle strength without added bulk ...
He hits the ball an absolute mile at golf as well despite looking a lot less muscular than some of the other guys we play with!

thank you!
thats the point i was trying to make!
strength is good too much muscle is not!

[Martin Levac]

Re: Getting fit for golf.

[quote=prowlsta]

Dont want to reignite this "banter" - I am friends with a professional squash player - he has to be extremely carefull about the amount of muscle he puts on because he has to be very mobile and flexible. His emphasis is increasing what his coach calls "wirey strength" - ie. Muscle strength without added bulk ...
He hits the ball an absolute mile at golf as well despite looking a lot less muscular than some of the other guys we play with!

So, he strengthens up without bulking up. Nevertheless, he strengthens up and sees more benefit from it than he sees disadvantages.

It takes quite a lot of bulk before the sheer size of the muscle begins to hinder the person in their activity. There is a long way to go before anybody becomes muscle-bound while there is only a short way to go to become just a little bit stronger, strong enough to play golf.

If we only look at the best player today, he gained about 40lbs of muscle and it does not appear to hinder him one bit.

[Chris Woodburn]

Re: Getting fit for golf.

Thanks for your story. I have done yoga and found I am less likely to hurt myself but am looking for particular exercises that I can do in the gym that would be beneficial.
Any suggestions much appreciated.

[LowPost42]

Re: Getting fit for golf.

From my POV, there are only a few truths one needs to adhere to:

1) Muscles do one of 3 things. They get bigger. They get smaller. They stay the same size. They don't turn to fat or have brain cells. Muscles are made of muscle cells.

2) Bigger muscles are stronger muscles. Smaller muscles are weaker muscles.

3) Muscle growth is a response to stimulus. Therefore, maximum stimulus results in maximum growth. Get strong first, then condition that strength for 'endurance' if need be.

Now that I've got that out of my system...

Chris, core workouts and leg workouts are your biggest and most immediate benefits. Strong legs provide a stable base for the golf swing, and a strong core helps provide more power for the swing. The key is doing maximum intensity workouts to provoke the strongest growth response. So squats (either in the rack on with the cart) for the legs and weighted crunches and pull downs for the abs.

[ilang]

Re: Getting fit for golf.

Most of the long hitters I have played with over the years have been very agile,rather than muscle bound.It is no surprise that the more successful senior players on tour are mostly slim and quite tall.
With a player with the build of Trevino who was very strong in his heyday,would find it much harder to turn(away)from the ball now in his later years.
The longest hitter that I knew,use to have to run around in the shower to get wet.

[Iktomi]

Re: Getting fit for golf.

Its been a while since I posted this question and I appreciate all of the replies. One of the prevailing thoughts I've noticed is the idea that one can become "muscle bound". Although it is true that some people with large muscle mass can suffer from a lack of range of motion the idea of muscle size and lack of flexibility are very outdated. Anyone who has seen a professional body building competition can attest to the amazing amount of flexibility shown by these athletes. Professional football players and strongman competitors all show fantastic range of motion in their individual sports.

Also big muscles aren't necessesarily strong muscles. Some people can bench press 400 pounds but are not able to do 20 standard push-ups. Training only for sheer, one repetition maximum lifts may help you win powerlifting competitions but not transfer over to the golf swing.

Most golfers as well as most persons could benefit from a sound, overall weight program. Many people are making tens of thousands of dollars from "golf specific" programs that have not been proven to be more effective than a general strength program. Golf, like other sports is a toenail to fingernail activity, train bottom to top and find a program that works for you and enjoy.

I hope everyone has a productive, happy golf season and if you have any questions please feel free to ask.

[Hannu]

Re: Getting fit for golf.

Muscle pound in not a problem - muscle do not grow over night:-)

Here is an interesting site:
http://www.bioforcegolf.com/golf_articles.shtml

I've added balance training in my practice.
(I need to because I have a "lazy" ancle - due to back operation many years ago.)

Hope it gives ideas,
Hannu

[ReefBoy]

Re: Getting fit for golf.

2) Bigger muscles are stronger muscles. Smaller muscles are weaker muscles.

This is sort of true. Golf is not a strength sport, it is a power sport(but not with every shot).

Strength is usually defined as "how much you can lift" but the power in the golf swing is more about the type of muscle fiber in the contracting muscle not how big it is. There are 2 types of muscle fiber "fast twitch" and "slow twitch". Each type has different characteristics but essentially "fast twitch" fibers have a fast contraction cycle but fatigue very quickly, "slow twitch" fibers have a slower contraction cycle but have good endurance properties.

Every muscle in our bodies have different ratios of fast and slow twitch fibers and that ratio also varies from person to person. Those people who have a higher ratio of fast twitch will perform better in explosive sports that involve sprinting, throwing and jumping for example. Those with a higher ratio of slow twitch will perform better in jogging, walking, swimming and the like.

So coming back to golf, the golf swing is all about generating club head speed in a very short time period. The distance the ball travels is a direct result of the speed of contraction of the muscles involved and how much of that speed is purely transfered into the club head. This is the reason why you can see some really scrawny looking people that can smack that ball right out there,..... and there are others who "look powerful" but when they hit the ball you kind of feel embarrassed for them. Now the pure transfer into the club head is mostly about your swing technique, but the ratio of the muscle fibers never changes, regardless of the type of training you do.

The reason why training your core and legs improves your distance is that you will be better able to resist the change of swing direction in the lower body at the top of the back swing. This results in an increase in the coil action of the torso and therefore more power is directed into the club head.

Hope this helps.

Christopher

[Hannu]

Re: Getting fit for golf.

I did weight training last winter and it has paid off. Looks like one club in length. More than distance I think it's stamina and stability. I have a lazy ankle so balance has not been the best possible. It has improved a lot during last winter.

(I did balance training and strength training to hole body - but also spesific training for balance.)

Our season is a little late - on Sunday local courses where closed, becouse of snow. Well, snow has smelted. Next tee-off for me is Wednesday. (Rainy and but warm +14 C)

[Erika]

Re: Getting fit for golf.

I started to run on a regular basis now, so that I'm not all out of breath when on a course. is there anything I can do to strengthen my arms (don't necessarily want to hit the gym) so I can manage to do longer drives? or is it more about technique than strength really?

[Hannu]

Re: Getting fit for golf.

I'm not sure you need to focus on your arms to get longer driver shots. Most from the power comes from core - mainly abs.

One way to get strength would be just swing two clubs at a time - or add a little weight on your club - be careful not to mess your swing...

[z_shakir]

Re: Getting fit for golf.

i have seen many articles topics videos related to golf and fitness

[amsie]

Re: Getting fit for golf.

Hey all,

I've been doing yoga and weights for the past 8 weeks, and it has definately improved my ability to keep posture better, and hit better shots.

Im 36, and used to work out regularly when I was younger, but the getting married kids thing stopped all that for a few years.

I've been doing 2 or 3 x 15-20 reps, 2 - 3 times a week, all upper body with dumbbells, situps 3 - 4 times a week, and Kathrine Roberts Par level yoga 3 - 4 times a week.

Upper body workout for dumbbells would be chest, back, shoulders, biceps & triceps. All done in 45 mins inc situps.

I really advocate fitness in any sport, and im pretty sure its proven to improve your ability to hit a ball, prevent injury etc.

The above might be a bit much for some people, personally, I would recommend the yoga over the weights for golf if you had to choose one, mainly based on the fact that yoga strengthens and improves posture and flexibility, and works all the muscles, particularly the back area. I have to add that I've never done Yoga before 8 weeks ago, but I really have noticed improvements in holding posture throughout the back, and generally feeling nicely stretched over the back and all over. I also the fact that I can now swing with a straight left arm down to this, and not the weights.

Personally, when I get back from my holiday from Spain, im planning to do another Body For Life (google it if you have never heard of it), thats not really specific for golf, thats for me thinking im mid 30's, and got a good chance to get back my lost six pack, and to add cardio into my workout for stamina, but I won't be dropping the yoga.

In summary, all fitness will help golf, make you feel better in life generally, and depending on age/fitness/time, i'd probably choose them in this order:
1. Yoga - Overall body conditioning inc core + strength
2. Cardio - Stamina & fat loss
3. Weights - Strength for muscles

1 would be 3 x 1 hour sessions/week, 2 would be 3 x 30 min sessions/week, done to a high intensity.

Paul