Workout plan

I am looking to create a workout plan strictly for golf. If it wasn't for golf I wouldn't think about working out. What do you do?

All I do is stretch a little bit.
8 Minute Abs.
8 Minute Arms.

You can find the 8 Minute videos on Youtube.

I am procarastinating right now. Supposed to be going to the gym. I am rehabbing a knee from orthroscopic surgery, so I am taking it easy, but the follwowing is what I am doing today:

10 minutes on stationary bike (for range of motion on the knee-slow)
Knee raises (as much for range of motion on the knee as for abs), slow, no goal for reps, but 4 sets.

100 Crunches on a ball, with full range of motion, 1 set

Not sure what this is called: sit on your butt, legs out in front of you, feet 3-6 inches off of the ground, and light medicine ball in your hands, straight out in front of you. Move the medicine ball to one side, touch the ground, then back to center, then the other side, and back to center. That is 1 rep. I do 3 sets until this burns. This should help with swing speed. The further to the side you go, the better.

If my knee were better, I would add deadlifts.

What are your aims/goals?

I am attempting the same problem.

I did some hunting for a "golf workout". My personal observation is that the workouts are either really silly or just a generic workout programs.

The training should be 5-6 days a week.

If I was to start from scratch, I would start with a basic cardio workouts. Running, treadmill, elliptical, etc would be the most obvious. People really get into core training -- like crunches and the like. I think good cardio workouts will give you that. The biggest muscles groups are the legs. Argueably the most critical is the heart. Cardio addresses those. Sticking to the 5-6 days a week, I would think cardio should be the biggest elment - most days a week. Mininum 30 minutes per workout.

For those who hate cardio workouts, I found that after running for every day for 15 years, I still found the first 10-15 minutes to be difficult and unconfortable. If you are working out less than that time, you will never reach that confort zone.

As someone who has been away from any workouts for years (decades), I am finding it is hard to get to 30 minutes at some sort of level of excersion.

I think especially for older golfers, you need some weight training. You will eventually get some of this through lots of cardio. The task is to strengthen muscles and tendons to stabilize the joints. I am not sure about all the exercises are. I have started doing a generic lifting program.

Then there is the specific training for golf. Obviously, the program has to address a whole set of areas -- putting, chipping, pitching and full swings, not to mention sand, etc. Ideally you need some time each day on these areas. I am thinking do to limits in hours in the day and that ugly work issue, one has to think 10 minutes per area each day or maybe 2-3 areas per day. I am still working on what practice should look like.

I am starting to track the workout as I progress -- http://troublescottiegolftraining.blogspot.com/

I do about 20 minutes of cardio 4 days a week. The rest of my time is split between gym and home workouts. My weight training is consististed of primarily core and leg stuff. I dont do heavy amounts of weight, just enough to give my muscles a workout. I do 2 sets of 20 reps on some nautilus machines at my gym. I do shoulders, hamstring, lower and upper back with the rowing machines (great excerise for putting!) lat pull downs and the rotational machine.

I go to the free weights to do light curling and bench presses. Moderate weight, 2 sets of 12 reps. Then i grab a 10 pound medicene ball and i do lunges with them (kind of like the hip flexor strech) pause, then rotate to one side, come back up, then repeat. 2 sets of 20. For my last excersise i do squats with the weight bar. 2 sets of 12 reps. Takes me a little bit over an hour to get through it.

I also have 30 pound surgical tubes i will do similar excerises with at home if i do not feel like venturing out to the gym.

Golf isn't a sport that requires any level of advanced conditioning or strenght, so I wouldn't worry overly much about tayloring my workouts specifically for golf. Instead go about this as improving your overall general level of fitness. That means boosting your cardiovascular fitness, strenght, and flexability. You can go about doing this any number of ways and it doesn't have to be any drastic program that wears you out each time you do it. In fact if you haven't been active over the last few years you'll want to do something that gradually increases in intensity. The real benefits you'll gain from following an exercise program come from consistency over time. Think of this as adopting a plan you will stick with for the rest of your life and not something designed for any immediate benefit.

work your pecs, arms, back, and core...also you want strong quads, so squats would be good. I reccomend benching and running/stationary bike. the eleptical is great because it burns fat like no other. I would also consider streching espically with rubber bands, and using medicine balls to build strength and flexibility. I just started working out again 3 weeks ago, and i can already feel the difference. The first time i went to the gym i could not swing a club the next day. Now i feel great and can already see/tell that i am much stronger.

As much as many people don't like to admit it for whatever reason, working out is now essential to a serious golfers game. There will always be exceptions to the rule, but those who take care of their bodies and tailor them towards golf will definitely see an improvement in their game.

The obvious example is Tiger, who went from being scrawny to stacked, his game and physique were both improved. However I do know a some PGA Head Professionals who have started working out in hopes of improving their game, and they choose to spend less time at the gym than Tiger does but they still improve their game.

The key to improving your golf game through working out is
1) Consistency: Don't expect improvement unless you do a set workout on a regular basis.
2) Golf Movements: Use exercises similar to golf movements as often as you can.
3) Lifting Type: Whether you opt for more strength or endurance type lifting will show in your game, higher reps lower weight increases endurance and higher weight lower reps increases strength (I opt for somewhere in the middle with 3 sets of 10 since I am trying to gain muscle mass as well as have decent endurance).
4) Key Areas: Hit the muscle groups that are used while golfing.
5) Stretching & Cardio: Don't skip these in your workout, stretching is very important and cardio will help lose fat while increasing endurance.

If you have any specific questions on how to build your workout just PM me.

I workout so I can improve my golf - and, it's working.

I'm a morning person so I hit the fitness center 3-5 days a week from 6-8am. Generally, MWF - weight training (45 minutes) and cardio (30 minimum to 50 minutes max). TTS - cardio (35 minutes jog/run) with flexibility exercises and some simple yoga. During the golf season, I cut back to MWF. I walk on the course as much as I can usually getting in 2-3 rounds a week. Good luck! You can't go wrong with weight training, cardio, and flexibility exercises.

I guarantee if you get stronger and more fit you will be a better golfer.

I have a gym membership. I go anywhere from zero to three times a week, max. I do, however, 'workout' everyday. I do pushups, pullups and dips at home.

I do this routine. http://hundredpushups.com/ I'm on week 4, day 3 today. I am WAY, way stronger than I was when I started.

My goal is to be in great physical shape by the start of the local muni-golf league.

I am starting P90X. Ill let you know how that goes.

Kenny

I run every other day for cardio and then also do a weight program I found on Greg Norman's website that is tailored for golf. I have been at it for 2.5 months and it is helping a lot. Greg has 30 "tips" on his page about all aspects of fitness for golfing, would recommend you look through those for some ideas. He seems like he is in pretty good shape chasing majors at his age:)


http://www.shark.com/sharkwatch/fitness/fitness30.php

I use Tip #17 which outlines a weight lifting program "for maximum distance and control".

My workout plan is very simple, but I supposedly have a "high metabolism" so I don't really have any fat or anything to turn into muscle. I do as many sit ups as i can until it burns bad. I do that three sets every morning. I do 5 sets up 30 push ups. But I think my number one workout is my Momentus driver. I bought the 350 "the beast" weighted driver. If nothing else I swing this club everyday. I have gained a few yards, but mostly control.

A diverse, every other day, regimen of Push-ups, done in the mornings......... along w/ daily routine of abdominal crunches, while I watch the evening news.

I do three mile runs with 10 to 60 second fast intervals. Pullups and dips and one leg squats.

I've replaced weight training with the TRX suspension trainer golf specific workout designed by the guys at TPI.

Mytpi.com.... register enough said

I'm not so much into cardio, I just don't think it does much for a golf swing. I strive for strength and flexibility. I'm really into dynamic stretches and lot of leg/core work with weights.

I also believe that Olympic lifts, such as clean and jer are important for building speed.