An Easy And Simple Golf Conditioning Program

Here's some good advice in today's featured article:

by: Jack Moorehouse

Your body dictates your golfing ability. There’s no way around it. If you’re fit, chances are you’ll play better golf. If you’re not fit, chances are you’ll play poorly. While you should stay in shape all year round, the winter is great for starting a golf-specific fitness program. Regardless of age, gender, or playing level, participating consistently in a golf-specific exercise program pays dividends in your game and in your life.

A golf-specific conditioning program consists of resistance training, cardiovascular conditioning, and functional flexibility. Resistance training strengthens the “core” body— the abs, low back, and hamstrings. Cardiovascular conditioning generates energy to play longer at peak performance. Functional flexibility enhances swing mechanics and shot execution. Together, these three components build strength, suppleness, and stamina. The also build confidence in yourself and your game.

Functional Flexibility

Flexibly is a key to a consistent golf swing. Recreational golfers often lack the flexibility to perform swing mechanics correctly. Instead, they compensate for it by making adjustments in their swing. They risk hitting a bad shot and injuring themselves. Adding flexibility exercises to your winter workout improves your swing mechanics and your shot execution.

The Lunge with a Twist Exercise combines the power in your lower body with the core rotational movement needed for maximum golf swing speed and distance. Use a medicine ball or a single dumbbell for this exercise.

• Assume a standing position with your arms straight and hanging down in front of you, holding the dumbbell or the medicine ball.
• As you step forward with one leg, rotate your upper body to the same side holding the medicine ball or the dumbbell chest high the whole time.
• Return to the starting position and do the opposite leg.
• Repeat each side 10 times for 3 sets.

This exercise improves rotational range of motion and strength. It also strengthens the core area of your body. The Seated Twist is an offshoot of this exercise. Instead of standing and lunging forward, you simply twist from side to side while sitting on a chair and holding a dumbbell chest high. This exercise can be done in your office.

The Straight Leg Rotational Hamstring Stretch stretches the hamstrings, hips, lower back, and mid-section. It trains the hamstrings, glutes, hips, lower back, obliques, and upper back muscles.

1. Begin by placing feet shoulder-width apart, extend arms overhead, and clasp hands together. Turn so that you are facing to one side.
2. Slowly extend arms toward the top of your shoes, keeping your legs straight.
3. Extend downward to your level of tolerance, pause slightly, and return to the starting position.
4. Rotate torso, shoulders, head, and arms to the other side.
5. Slowly extend arms toward your shoes, keeping your legs straight.
6. Reach downward to your own level of tolerance, pause slightly, and return to the starting position.
7. Return to the other side and repeat the same sequence, then return to the center position.
8. Perform 15 to 25 repetitions.

Yoga is also a good exercise for enhancing flexibility. PGA pro Jamie Mulligan includes Bikram Yoga in his conditioning program. Bikram Yoga involves making precise movements for 90 minutes in a superheated room. It keeps the body loose and supple, and strengthens concentration and focus.

Resistance Training

Resistance training should be part of your winter conditioning program. When you improve strength, you improve control and balance. Also, strength training involves body awareness, muscular control, and coordination—all key elements for improved golf. When you do resistance training, you increase blood flow through a functional range of motion, and strengthen the tendons and ligaments in you body’s joints. In conjunction with a stretching program, strength training improves flexibility, not hinders it.

The strength-for-golf component of your program addresses your body’s “core” area—the abs, low back, and hamstrings. Contrary to popular belief, weight training does not cause you to lose “feel.”

A golf-specific conditioning program incorporates moderate weight, with medium (12-15) repetitions, and in a time frame of 30-45 minutes. This type of program is designed to improve your golf-specific strength and endurance, not build muscle. A typical strength training exercise includes:

• Leg Extensions
• Leg Press
• Leg Curl
• Low Back
• Abdominal
• Rotary Torso
• Double Chest
• Super Pullover
• Triceps
• Biceps
• Forearm
• Four-way Neck

The Tire Exercise is a different type of resistance exercise. Invented by golfing great Henry Cotton, this simple exercise strengthens the arm and wrist muscles and helps you judge swing speed.

Take your normal stance with the tire positioned as the ball. Employing a normal grip use a quarter swing to hit the back of the tire, moving the club head as fast as possible. The pitch of the swishing noise and the sound of the club’s impact are your speed indicators. The loudest crack at impact is heard when the clubhead is released properly. Do 3 sets of 15 to 20 swings. Then turnaround and do it from the left side.

Aerobic Conditioning

Improving your cardiovascular system boosts energy. It also increases stamina and focus. Waking, biking, stair stepping, running, and swimming are all good cardiovascular exercises. Since golfers walk a lot, many focus on it as their main cardiovascular workout. A cardiovascular program incorporating 20-30-minutes of walking at an intensity 10- to 15-percent higher than when you walk a course works well for most golfers.

Using the winter to get in shape pays dividends. It improves your golf game, enhances your quality of life, and builds self-confidence. Instead of being depressed this winter because the season is over, start a golf-specific conditioning program to get yourself ready for the spring.

About The Author

Jack Moorehouse is the author of the best-selling book “How To Break 80…And Shoot Like The Pros!”. http://www.howtobreak80.com He is NOT a golf pro, rather a working man that has helped thousands across the globe to lower their golf handicaps instantly.



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Golf Travel Cases - Avoid Vacation Mishaps By Protecting Your Clubs In Advance

Welcome back - here's today's featured article:

by: John Bolt

Avoid all the grief! Golf clubs are awkward and heavy to lug around – especially when you’ve already got other luggage to carry. Golf travel cases can make your life easier if you get the proper kind. They’re a must have for any golfer who wants to take their clubs with them. Let’s face it, rental clubs are truly out of the question because they’re just not the same as your own. Here are few simple but critical things to look for in a car or airline golf travel case.

The Construction

This aspect can vary considerably depending if you are looking for a hard or soft travel case. The harder exterior ones are better for airline travel because they can take a lot of abuse while you are on the plane. They tend to cost a little more money but are well worth it to protect your investment since you can’t see what they go through during on and off boarding.

The softer ones are perfect for car travel because they are a little more flexible. They are usually a lot better for storage once you are at your destination because they fold down into a nice compact form. You have to make sure that both these types of golf travel cases have a fully padded interior form top to bottom to avoid potential damage to your clubs. Also make sure that is easily accessible with double zippers or latches that open from top to bottom. Check for rugged double stitching on the softer ones. Try also to get ones that have an I.D. window at the top along with a small padlock.

Pockets and Storage

If you can find one with lots of additional storage you don’t have to put everything in your other luggage pieces. They should have recessed shoe pockets that can also be locked to help keep the clubs snug during travel. Out side clothing pockets are also available on most models. Just try to make sure that they are expandable for maximum storage. All zippers should have padlock tabs for secure closing. The case should have some sort of an inside security strap that helps prevent the bag from moving too much during transport.

Wheels and Carry Systems

Make sure that that your golf travel cases have some sort of wheels on the bottom. These should be made of a durable polymer or even inline skate wheels that are basically indestructible. This is very important because the last thing you want is to have a wheel break forcing you to carry your bag. Also make sure that the bottom of the bag is either a hard vinyl or plastic that won’t leak and can take some abuse. This should allow the bag to stand upright.
The carry system should have handles on the top and bottom along with the side of the bag to aid in getting it in and out of the car. These handles need to be a minimum of double stitched or bolted to the case itself to insure they don’t break. You should also have a durable shoulder strap or pulling handle that is adjustable for easy transportation.

One other thing to remember, make sure that when you are shopping, no matter what you buy it has to be water resistant. That along with all these other important tips should help make your experience more enjoyable. Whether you need a hard airline golf travel case or a number of soft golf travel cases for the family in the car all these tips will help you avoid any unnecessary mishaps on your next vacation.

About The Author

John Bolt
Why are people enjoying their golf vacations so much? Take the worry out of travel with John Bolt’s ULTIMATE FREE equipment guide. Protect your clubs…and have tons more fun! => http://www.golfequipmentsource.com/golf-travel-cases.html.




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