I am looking for input in creating a somewhat golf specific exercise regimine. Any info is greatly appreciated.

I am a 33 year old, 5'11, 165 pound electrican. I am not terribly out of shape, but not in great shape, either. My lower back has been bothering me ( gets so tight and painful sometimes I have to quit what I am doing ) and a couple of my buddies suggest I start stretching regularly.

I have decided to put together a complete weekly regimine and stick with it. I want it to be geared toward making me a better golfer, but also a well rounded plan that will keep me healthy overall.

I know many of you guys post about your workouts on here and I have spent time reading many of your posts.

I play ice hockey a couple months of the year, December and January, so my legs are fairly strong. I run year round, once a week or more, depending on weather. I don't spend much time lifting, although I am going to in one fashion or another in this new training.

My upper body could use some more muscle mass, and my core needs more strength.

I am considering incoporating pilates into this plan.. people say it does wonders for stretching muscles and building core strength. I play at least 5 or 6 rounds a month on average, and I think the stretching will benefit me greatly.

Diet is important here, also, and I assure you my diet is well balanced and generally a good one.

I really appreciate any input into building my routine/plan. Thanks, everyone. I will try to reply to any questions and comments when I can.

-Bill

I am all for working out every muscle, just because its good to be in balance. For golf i give specific attention to the core (quads, gluts, hamstrings, abs), as well as the inner and outer hip muscles, and the shoulders. But i agree, if you can find someone who is specifically trained in personal fitness with specifics to golf, that works out good.

I had problems with core strength and flexibility as well.  Picked up a copy of Cindy Reid's "Get Yourself in Golf Shape" and have been following it in addition to my normal workouts.  Has a nice combination of stretching and "mild" strength exercises.  While geared toward golf movements I've found them to be good all around stretches and exercises.

If you are having lower back issues I'd have that checked out before starting anything new or strenuous.  You don't want to make anything wrong worse.

A low impact program that is available is called Tai Cheng.

The program is specifically designed to help increase balance and strength, improve joint function, a wider range of motion, less stiffness, greater flexibility, and an overall feeling of natural energy and well-being.

I have sampled some of the routines and so far, they are pretty good!

Here's a link with more details:
http://www.yourfitnesspath.com/programs/tai-cheng

I do a fairly simple strength training program 3 times a week (well, 2 now that it's golf season). It revolves around these compound exercises. They are: squat, bench press, bent over barbell row, deadlift and pullups. I do some auxilliary exercises like shoulder shrugs, calf raises and close grip bench, but it really revolves around those 5.

My current schedule is:

Monday:

Squats

Bench Press (I alternate between flat and incline week to week)

Bent Over Barbell Row

Close grip bench (lighter weight

Wednesday:

Light Squats (to warmup)

Deadlifts

Calf Raises

Shoulder Shrugs

Pullups until I can't do anymore

Friday:

I repeat monday, but I do pullups again

That's it. I can do that in a little over a half hour and my ass is beat when I'm done. The only exercise I would be super careful on is Deadlifts. Done correctly with the proper weight, they are a superb exercise (that is great for your back believe it or not). An alternative would be rack pulls matched with good mornings. I actually plan to switch to that next week.

Steer cleer of curls and hamstring machines and a lot the nonsense you see people at the gym doing. If you want core strength, Squat, Bench and Barbell Rows are your best friend. Plus, a proper diet is crucial.

Thanks !

I'm a personal trainer. I will put in my 2cents worth on this subject. If your having lower back problems and considering your line of work. If you stand on concrete most of the day I would check your work shoes. If they are a cheap pair of work shoe this could be your biggest problem with back pain. Just a Thought.

As far as training, Well let me first start out be saying you can't out train bad nutrition, With that said I would start a 6 week curcuit program to get started. Once you finish you 6 week program you can start working into a 3 day split. lifting is not something you can do just from time to time and expect to see results. Progress is slow at best and takes dedication and will become a life style. Just my 02.

Olympic lifting, Best for speed Balance flexibility and power.

Glad that you are looking forward to a new beginning. Health is very important. First thing in the morning, I walk around and jog. Then once a week, I do yoga to relax. Hope these help!

Im a 28yr old journeymen wiremen (electrician)  I spend a lot of my time working at car plants (thing 150 acres of concrete under roof) i used to have the same problem, it came down to what i was wearing on my feet, I wore redwings up until a year ago when i bought my first pair of thoroughgood wedge soles... 100% usa materials and USA MADE (in wisconsin)  Thier wedge sole is absolutly the best boot i for electricians i have ever found.  They are very supple leather and last a long time, they also are cheaper than redwings (figure that out)  The model i prefer i believe is being discontinuted but its the Crazy horse 8" i highly suggest you go check them out, i think when you first put them on you;ll realize the differnce.  Remember any boot with a heal isnt good for your back

We have quite a bit in common.  I am also a journeyman electrician, and have had lower back pain/discomfort in the past.  I used to be a runner/sprinter.  You say that you play hockey and that your legs are strong.  That is good, but can also be a part of your problem.  If your legs are strong, including your hamstrings, it can put pressure on your lower back.  When we were younger we could do all of this stuff and never have any problems.  Now that we are getting older these muscles put different strains on our bodies.  I needed to incorporate a daily streching routine.  When I began I focused mainly on my legs and lower back, and after seeing and feeling the benefits I incorporated the rest of the body as well.  I hope you find what works for you.-------P.S.----I know it is common sense, but we do work in a tough environment, standing on concrete, heavy lifting, etc.....so a lot of the other comments should be taken to heart as well.