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Developing a Golf Weight Training Program for Improve Performance

written by: Destiny Keller • edited by: Cheryl Gabbert • updated: 6/29/2011

Ever wonder what golfer's do to train and work out? It's a lot more than practicing their swing. This article talks about specific training guidelines that golfers can use before their season and during.

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    Do Golfers Need A Fitness Program?

    Although it may look like golfers have no need for a weight training program, golfers at any level could use some training and fitness. In fact, regular golfers need to have important physical traits such as strength, power, flexibility, endurance, and balance to play a decent game. The difference is golfers need a training routine specific to the demands of their sport. What they want to focus on in their weight training program is routines that will increase their club head speed. They don't need to achieve this with an intense and exhausting routine, but they should focus on building up their strength and power with a golf weight training program.

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    What The Routine Should Look Like

    Golfers do not need to follow a strict fitness regimen that requires a lot of time and energy like a basketball player might. However, they will want to make sure they keep up with their set regime regularly. Good exercises for golfers should involve the core, and the whole body instead of just an arm or single muscle. Some of the most common injuries reported by golfers involve the back, wrist, elbow and shoulder. These are good areas to target specifically to help them become more resistant to tearing and injury. After this training should be specific to the time period of their schedule. The important time periods are pre-season and in-season. After the season, golfers should take a bit of time off for emotional and physical recovery.

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    Pre-Season

    Pre-season starts about two months before the game. This is the time to be building strength and muscle. Golfers need to be sure to emphasize on lifting moderately heavy weights. A good starting point would be two sets with about 8 reps per set. They can increase steadily as needed. This should be done about 2-3 days a week, with at least one day in between. Some good examples of where to start are:

    • Lat Pulldowns
    • Reverse Crunches
    • Barbell Squats
    • Biceps Curl
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    In-Season

    This part of training should be started a few weeks before the first game. The important thing for them to focus on in this time period is keeping their strength and now building power (which is the addition of speed and strength). These should be done about two days a week and continue throughout the season. Once again, it is a good idea to start with two sets of 8 repetitions each. As needed, they can increase repetitions and sets. Some good examples of power training exercises for a golf weight training program are:

    • Barbell Hang Clean
    • Medicine Ball Push Press
    • Medicine Ball Standing Twist

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    After Season

    After the golfing season it is a good idea to take a break from the sport altogether. It is a good idea for golfing athletes to keep up their physical fitness, however, this should be done with different methods than pre-season and in-season. Some good examples to keep in shape are:

    • Biking
    • Hiking
    • Swimming
    • Jogging

    Happy Training, ~Healthy Girl

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