working out just for golf

I'm planning to enter U.S amature, What is the perfect workout JUST FOR GOLF? I been doing bodybuilding workout 3day split but the sorness is killing my swing. Is like I'm playing 15 handicap!!!! I want to have edurance and strength but still flexable and maintain the same swing. It's totally messing up my swing after chest day. I go to gym 6x a week just for golf but I'm starting to think I'm over training.

What is ur experience? What do pros do to drive 330yards?

I forgot to mention; I tried not going to the gym and just playing golf but I realize I need to increase my edurance and strength so I can drive far. some of the par 4s is like 510yrs I need to reach those in 2.

Should I avoid doing chest? what workouts should I avoid? I always take extra time on the core muscles.

for one thing, only a handful drive it 330, or anywere near that. you inflated there power greatly.. Average driving distance over an entire golf year is mid 280's.

i am a huge fan of circuit training..  theres different version... Most of the workouts are just free weights, body weight, resistance training, plyometrics.

the basic concept is 30 seconds of weights, 30 seconds of cardio. Very little breaks. What this does is keep your heart rate increase through out, and spikes, which then increased endurance and also allows you to burn calories later on by increasing metabolism rate.

The types of exercises are complex, very little isolation. For example, push ups are complex, tricep kickbacks are isolated.

I have been doing circuit training for over a year now, and i am more flexible, more powerful, my balance has improved dramatically, and my core strength and stability have increased.

I would just look on google for circuit training. Men's health has good information. There is no more splits, its mostly full body, though you can tailor the exercises to focus more on upper or lower to give some areas rest.

The class i am in, we do these different variations,

30/30

2 sets of 20 reps, no cardio

30/30/30, weights/cardio/weights

I’ve posted this before.

http://thesandtrap.com/forum/thread/41991/olympic-weightlifting

The best kind of lifting for golf (or any sport that requires speed, strength, balance, flexibility, and concentrated explosive power) is Olympic style weightlifting.

As I indicate in the post, Olympic lifting is technical lifting so it would behoove you to seek the counsel of a certified strength coach so that he can show you how to perform the lifts properly.

I still do the basic bodybuilding routine, but I don’t go heavy, and I never lift to failure.

I also do yoga. Yoga will help build strength, increase flexibility, and mitigate the soreness associated with lifting.

I've added 20 yards of carry to my drives since I started doing power cleans and snatches.  Olympic lifts add power and speed without adding huge size, I'd definitely give them a try if you don't do them already.  Compound exercises in general are better for increasing capability in sports.  If you don't want to do snatches (they can be intimidating to start with) you could do front squats to really work your core strength.

Check out the Titleist Performance Institute: http://www.mytpi.com/

One TPI discussion point: Strength and Power are not the same thing.

Your body is sore for a reason that you need to study. If you can't figure out why it is then you can go practice your short game on days that you are sore.

Don't forget to add in some stretching to maintain flexibility.  I started doing yoga this winter, plus made sure after every workout I had a good 5-15 minutes of stretching.  I also do a lot of rotational core work. In my neck of the woods we finally starting having some days over 50 and sunny.  I've been to the range a couple of times and I have to say that I'm well ahead of where I typically am at this time.

It may be helpful for you to get a physical assesment from a TPI certfied person in your area.  With this information, you will be better prepared to design a workout specific to your needs in the areas of strengh, stability, and mobility.

I know that with my golf students, I don't want them working out until we have a baseline of what their body can/can't do which I accomplish with the TPI physical assesment.  Otherwise I could be setting them up for injury.

Here's a good review article from the Journal of Sports Science and Medicine regarding muscle strength and golf performance.

http://www.jssm.org/vol10/n1/2/v10n1-2text.php

Peer-reviewed science:  one of my favorite sources of information (when available).  This goes to the top of the reading list. Many many thanks for the link.