The final article in this triad of golf training programs will concentrate on a maintenance workout featuring exercises designed to retain the fitness and strength level developed during your Off-Season and Pre-Season workouts (see previous articles on Pre-Season and Off-Season Programs). The in-season workout sessions are not as intense, and because we use our arms and hips so much during play, those areas are not worked as hard during the golfing season.
As always, I think everyone should consult with a physician or health care professional before beginning any workout. There is no reason to jeopardize your health or physical condition while trying to improve it! I also believe that it would be a good idea to work with a professional trainer or exercise professional, at least in the beginning, to design a program that fits your unique situation. Working out with a friend is also a good idea. It can make workouts more enjoyable and a lot safer.
In-Season Training Program
Workout Schedule: 2 days/week with 2 days rest before a competition
Some golfers perform better if they work out on the day of play or at least the day before, but that doesn’t work for everyone. You should find the in-season schedule that works best for you.
Hyperextension (for your lower back)
•2 sets – 8 to15 reps per set.
•Lie on a bench with your upper body extended over the end.
•Lock your legs in place or have someone hold them.
•The bench should stop at your hips.
•Place your hands behind your head.
•Bend down at the waist so the upper body is vertical to the floor.
•Raise your torso straight up until slightly past parallel.
•Return to starting position.
•Inhale up and exhale down.
Bent-Knee Sit-Up (for your upper abdominals)
•1 set – 10 to 20 reps.
•Sit on a sit-up board with your feet under the strap.
•Bend your knees at a 45° angle.
•Your chin should rest on your chest with your hands behind your head, and your elbows touching your knees.
•Lie backwards until your lower back touches the bench.
•Return to the starting position.
•Inhale going down and exhale going up.
•Variation: Can be done on the floor with feet hooked under a bed or chair. You can also incline the bench for a harder workout.
Seated Barbell Twist (for your obliques)
•1 set – 15 to 30 reps each side
•Place a light barbell on your shoulders
•Sit on the end of a bench or chair with your feet firmly on the floor
•Turn your torso to the right then turn all the way to the left
•Keep your face to the front, back straight, and head up
•Inhale to the right and exhale to the left
•Variations: can be done standing, use broom handle instead of barbell, hold barbell in front of chest.
Hands-Free Side Lunge (for inner thighs and hamstrings)
•1-2 sets – 10 per set each side.
•With hands on hips, stand erect.
•Your back should be straight, with your head up, and feet close together.
•With your left foot, step as far to the side as possible until the upper thigh is almost parallel to the floor.
•Keep your right leg as straight as possible.
•Return to the starting position in one step.
•Inhale as your move out and exhale as your step back.
•Repeat with the right leg.
Seated Side Lateral Raise (for your front and outer deltoids)
•1-2 sets – 10 reps each set.
•Sit on the end of a bench or chair with your feet flat on the floor.
•Hold dumbbells with your palms in and arms straight down at your sides.
•Raise the dumbbells out and up until just a little a little above shoulder height.
•Pause for a second before returning to the starting position using the reverse path.
•Keep your arms straight.
•Inhale going up and exhale going down.
Standing Wrist Roll (for outside forearms)
•1-2 sets – floor to top and back.
•Stand straight with your head up.
•Hold a wrist roller (a rope with one end tied to the middle of a short bar and the other end to a light weight) with both hands palm down.
•Extend your arms straight out to the front.
•Roll the weight up by alternating turning with each hand.
•Try to keep your arms parallel to the floor.
•When the weight reaches the top, reverse the process and return the weight to the bottom.
Feel free to add or substitute exercises to fit your specific needs.
It is also very important to maintain a flexibility and cardiovascular program throughout the year in addition to your strength training.
Remember… come to the course next season with a better body and a better game!