LEVEL 3 - Advanced
Congratulations on making the decision to play better golf. Your body will love you for it! Here is your personal golf-specific fitness program. Enjoy!
This fitness program is designed to improve your cardiovascular fitness and increase your golf-specific strength and flexibility over an 8 week period. You can choose to do these exercises at home, or at the gym. It's entirely up to you. All you need is a comfortable pair of running shoes, a soft exercise mat or towel and a Golf Gym. (The Golf Gym is the best way to perform the strength exercises. Order yours today from Scigolf).
Your workout will take about 80-90 minutes, 4 times per week. It is divided into 3 sections (cardio, strength and flexibility). The cardio and strength sections take around 30-35 minutes. The flexibility section takes about 25 minutes.
Cardiovascular training improves your mental concentration and physical endurance. It leads to higher energy levels and helps you to recover faster from training and practice sessions. There's lots of cardio activities to choose from ... walking, jogging, swimming, cycling are all good. Choose the activity you like best. *
* Walking is used as the default cardio activity on your Cardio Conditioning program. Just substitute your preferred activity into the program - and everything else stays the same.
 Monitor your correct exercise intensity
Working out at the correct exercise intensity is essential. Most people exercise too hard too quickly. Exercise scientists have developed a rating scale for you to use when exercising. It's called a Rating of Perceived Exertion - or RPE for short. This helps you to know when you are exercising at just the right intensity. It's just like measuring your heart rate, but much easier.
Study the chart below. When you perform your cardio workout, you should aim to achieve an RPE of about 6 to 7.
RPE : Rating Scale of Perceived Exertion
| Perceived Exertion Rating | Rating |
| Nothing at all | 0 |
| Very weak | 1 |
| Weak | 2 |
| Easy | 3 |
| Moderate | 4 |
| Somewhat strong | 5-6 |
| Very strong | 7-8 |
| Very, very strong (max) | 9-10 |
Go To Cardio Conditioning - Level 3
Golf-specific strength training is important for hitting the ball further with greater power. It is a key factor in the prevention of injury. It also improves your ability to play shots from trouble.
10 steps to a Power Swing
Your personalized strength program includes 10 exercises. You've probably heard people at the gym talking about sets and reps. This is because you need to do a certain number of "reps" of an exercise to make your muscles adapt and get stronger. The number of sets and reps you do over the next 8 weeks should gradually increase. Follow these guidelines.
| SETS | 3 |
| REPS | 10-15 |
| REST | 60 sec between sets |
| FREQUENCY | 4x per week, on alternate days |
| INTENSITY | Body weight or rubber tubing |
| DURATION | 8 weeks |
Strength Training Tips
Follow the training guidelines outlined in your selected stage.
Always warm-up before you start and stretch when you are finished.
Movements should be slow and controlled. Good technique is essential.
Don't hold your breath. Exhale during the hard part of the exercise.
Concentrate on contracting the specific muscles being used in an exercise (eg. your abdominals during a crunch).
Check your rubber tubing before use for nicks and tears that can occur with continued use. These weak points could cause breakage.
If you feel pain or severe discomfort during the performance of any exercise, stop immediately. If pain persists, see your doctor.
Muscle soreness is common when you exercise too hard too quickly. Don't rush. Try to alternate your workout days to allow at least 48 hrs between workouts.
Go To Strength Training - Level 3
Flexibility training is the most important part of your golf fitness routine. Supple muscles, tendons and ligaments work better and are less prone to injuries. Without flexibility training, your muscles will shorten over time, and so will your swing.
10 Stretches
Your personalized flexibility program includes 10 stretches designed to increase flexibility in the muscles and joints used in your golf swing. Do them after your strength training or cardio workout (when your muscles are warm) to get the best benefits. You must hold each stretch for at least 15 seconds.
Stretching Tips
Always warm-up before stretching
Hold each stretch for 15 seconds
Don't bounce or jerk during the stretch
Breathe gently and rhythmically
Go To Flexibility Stretches - Level 3
Back to Getting Started Page
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