To maximize your golf performance, the golf athlete needs to do a variety of different exercises and workouts to build fitness. There are seven physical performance factors that are crucial to every golf-conditioning program:
- posture
- balance
- mobility
- stability
- power
- coordinationan
- endurance
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CardioGolf® is designed for golfers of all levels to increase mobility and performance related to golf.
Whether you are striving to be competitive in your club championship, or simply trying to shave off a few strokes, participating in a well designed year round conditioning program can significantly improve your performance.
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The ideal way to train for golf is using a technique called Periodization.
Periodization is the process of varying a training program at regular time intervals to bring about optimal gains in physical performance. Periodization is a fancy word for seasonal training. In other words, you need to mix it up and do a variety of exercises during the year.
Your workouts should fit the current season.
Even if you play golf all year round, you still need to vary your workouts so to not plateau. In order to build strength, you need to constantly push yourself by increasing intensity and resistance. But you also need to allow your body periods of rest to recover, so you don’t always want to be doing intense workouts.
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You should split your calendar year into three phases as follows:
Off-Season – 3-4 months (example: Nov. – Feb.)
Pre-Season – 1-2 months (example: Mar. – April.)
In-Season – 5-6 months (example: May – Oct.)
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There are several ways to divide up your year.
Here is one example:
THE OFF-SEASON SEGMENT (Posture, Balance, Stability using The CardioGolf® Slope, Pilates and Stability Ball)
Posture is actually perhaps the most crucial component of golf conditioning. It’s not the most glamorous, but it is so important that it merits constant attention. Without good posture in your everyday life and in your golf address position, you cannot hope to maximize the other physical performance factors.
Off-Season is the perfect time to get as strong as possible. Weight training and the use of a stability ball will be your main tools. Don’t be afraid to hit the weights hard and heavy – the stronger you can get, the better. This is also the best time to improve your balance, because stability is the combination of strength and balance.
THE PRE-SEASON SEGMENT (Power and Coordination using the The CardioGolf® Slope, Resistance Bands and Speed Drills)
Pre-Season is optimal for development of power. Power is strength at high speed. Since you have spent the off-season getting as strong as possible, this is the perfect time for power training. And, since power is dependent upon good coordination, pre-season is also optimal for giving coordination drills a high priority in your workout.
THE IN-SEASON SEGMENT (Mobility, Endurance and Cardiovascular Exercise and Stretching using The CardioGolf® Slope)
During your actual golf season you want to avoid any feeling of being “muscle-bound” or unduly muscularly fatigued. Working on mobility (flexibility) and endurance will keep you in fine shape and won’t interfere with your swing motion. Thus, the in-season segment is perfect for stretching and cardio.
CardioGolf® Online Studio a virtual golf and fitness platform packed with a variety of workouts to help golfers to improve their golf games and get a great workout at the same time.
Join our Online Studio today and stream hundreds of golf and fitness workouts. Seven days a week, enjoy practicing your golf game from your home, office or anywhere you have a computer, phone or smart device.
Our digital app helps you practice your game and no ball is required. You don’t a tee time, a golf course or even a driving range to practice your swing… You don’t need a set of clubs to practice your swing… You don’t even need to hit a golf ball to practice your swing…
Professional golfers know the importance of athletic development for golf. As a recreational golfer, you may not have the time to train like an elite athlete, but by simply adding a few swing drills into your daily routine, you can dramatically improve your game. And you don’t have to go to the golf course or driving range, you can do these exercises at home by watching CardioGolf® Online Studio.
Karen Palacios-Jansen is an LPGA Teaching Professional and NASM Certified Personal Trainer. She developed CardioGolf®, a golf-specific fitness system available at CardioGolf.com.
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