How do you keep your stamina for 18 holes?

[saevel25]

If you play on a hilly course, i would do some weight training in the legs. Squats, lunges, leg presses, calf raises. These 4, just do calf raises and alternate through the 3, every other day. You can do them unweighted at first, then add a bit of weight in. This will get you up any hill. But the best thing to do about long term fatigue is so endurance training. Long distance jogging or walking. Keep adding on to the distance each or every other time you exercise.

[Gioguy21]

in the spring i do what i did in college to get the winter sludge outta my system. long distance (4-8 miles) 3 times a week and stadiums (5-10 sets of bleachers, about 50 steps up, then down) twice a week to work on keeping the legs in the muscles strong. on course i drink a lot of water (about 32 ounces or more) in my nalgene bottle...a banana on the first tee, granola at the turn and trail mix along the way if im feeling sluggish. if i'm really feeling it b/c of a long night before or something i'll pack a redbull to get me a shot in the arse

[nevets88]

US Army troops do 20 mile hikes lugging a 40 pound backpack I think. What do they do to prepare? I think they have 1, 2 mile running requirements or I may be confusing that with US Military Academy requirements. Something like a 16 minute 2 miler at least is required.

I agree with the distance running. I used to run 40 miles/week, now much less and I still have no problems with 18 in heat and with steep hills.

[Fat Slice]

You might try eating foods with a low glycemic value that are slower to get your blood sugar up. Examples of this would be unsweetened dried apricots or cherries, nuts, meat, etc. What you want to avoid is a spike and crash. Also, lots of water is good as well as a good night's rest.

[ApocG10]

First of all is conditioning. If you can keep your body in peak shape, 18 holes should not tire you.

Second is nutrition. Avoid sugar/high glycemic carbs. Have a high carb, low Glycemic meal before playing, and keep some oatmeal bars with you. If your tiring at the 15th, try eating a bar on the 12th tee. That should give you the energy you need to keep going.

The only way to assure yourself of not getting tired, is to exercise year round, and eat properly every day. 45 minutes weight training, and 30 minutes of intense cardio, coupled with a proper eating plan will make worlds of difference, not only in your game, but your demeanor, and your every day life.

As a bonus, it'll also increase your sex drive, and stamina in bed too!

[kpaulhus]

Are those Energy bar really helping your stamina up ?

I wouldnt call them energy bars. These are more or less jsut nuts and caramel or peanutbutter. Def not the stuff you would find at a supplement store. I like to eat the nature's valley bars. I think the protein in the peanuts is enough to hold me off for 2 hours. Either that or Ill get a sub and eat half at the start and half on holes 8 and 9.

[saevel25]

Also keep hydrated, drink water through out the round. If you don't have water, then your body can't function.

[thrasher]

1. Do P90X
2. Hydrate throughout your round (water is fine)
3. Eat a CLIF bar or anything similar on holes 4-5 and 14-15, and then something at the turn. Most of the estimates I've seen put a round of golf carrying a bag between 600-1000 calories burned. If you're not eating regularly your blood sugar will DROP bigtime. That's not good for performance or stamina.

[allin]

I always get tired on the 15th hole. How do you keep your stamina up for 18 holes especially in Golf Tournaments?

Assuming you are in decent shape, it could be food or mental fatigue. In tournaments it is important to eat something extra, especially at the turn. I am not a big fan of energy bars, Raisins almond slivers in a bag works better for me. Golf is not cardio intensive enough to require extra carbs, so if you load up a little extra protein like a chicken sandwich between nines . I don't agree that extensive cardio is really needed unless you are overweight. Walking 30 minutes on some days alternated with 20-30 minutes of higher intensity intervals on other days, 3-5 minutes fairly intense activity alternated with 2-3 minutes of moderate intensity is enough for golf. Of course I do 30-45 minutes most days myself, but I actually enjoy it, if you don't the lesser amount is enough. Core, flexibility and strength training is more important than extra cardio.

[right handed phil mickelson]

Are those Energy bar really helping your stamina up ?

Energy bars like the 1st Tee Energy Bar really work. You will see a difference in how you feel right after you eat it. It gives you focus and alertness. I'm not telling you to go out and buy them, but at least eat something if you don't already. By about the 12th or 13th hole, eat a little something to get a little strength back. Make sure to stay hydrated throughout the round. Once you start sweating, you're already dehydrated.

I don't know how healthy you are or not. You may want to go on walks or bikes with your bag on your back to gain some stamina. Playing 27 or 36 holes in a day will also increase your endurance on the golf course. Don't over-do it at first though, and be out of commission for a while. Once you've done this for a while you should be able to get through tournaments like nothing.

[DavidFehertysBike]

I would guess staying hydrated is the most important key. But an average male should be able to walk 18 holes with no problem. Perhaps you need to improve your overall fitness?

[saevel25]

Do circuit training, it will kick your butt into gear. 35 minutes of non stop movement with resistant weight training. Greg Norman recommends this form of exercise, especially if you are scraped with time. I was weight lifting for 6 months, doing cardio on off days. I get in this class, first day i am dying..

[brice]

If you can jog 18 holes, you can walk 18 holes. I never had stamina problems playing golf when I jogged 6 miles a day

[vangator]

I always bring a protein bar with me to the course. Plenty of fluids. Usually Dr Pepper with real sugar. I walk except in the dead of summer. I live near Tampa Florida so 98* with 100% humidity will kick your a$$. I ride in July and August. Plus I also brisk walk 2-3 miles per day with strength training. That helps.

[Shorty]

The thread is years old.

If you have problems with "stamina" for 18 holes you have serious health problems.

And you don't need energy bars or sports (meaning sugar and salt) drinks. A banana and water is fine.

If you can't walk for 18 holes you need to see a doctor today.

[Golfingdad]

The thread is years old. If you have problems with "stamina" for 18 holes you have serious health problems. And you don't need energy bars or sports (meaning sugar and salt) drinks. A banana and water is fine. If you can't walk for 18 holes you need to see a doctor today.

QFT. I don't even know how to answer the question. I keep my stamina by .... Breathing. It's not a marathon, it's walking.

[Zeph]

I feel that the more I play the easier it gets, but I've never had trouble going 18 holes. Whether it's done in 5 or 2 hours.

As far as individual rounds goes, I use a push-cart, drink water and eat food. I noticed a big difference when I got a push-cart and stopped carrying. Back feels better, shoulders feel better, legs feel better, feet feel better, swing feels better, I feel better.

The thread is years old.

You are years old.

[vangator]

The thread is years old. If you have problems with "stamina" for 18 holes you have serious health problems. And you don't need energy bars or sports (meaning sugar and salt) drinks. A banana and water is fine. If you can't walk for 18 holes you need to see a doctor today.

Next time you're in Florida in July, let me know how you feel after walking 18 holes in the afternoon. :-)