CardioGolf™ Weekly Workout Plan-Week-30 CardioGolf

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Golf is a game of asymmetry and multidirectional stresses. (Imagine doing an oblique curl to the left 100–130 times with compressive forces eight times your body weight, and you’ll have some sense of the toll that golf places on a player!) To counteract this issue, you need to do exercises that de-rotate the spinal imbalance and realign core muscles.

That’s why it is important to do golf conditioning that helps lengthen tight muscles, decreases multijoint tightness and strengthens weaker muscles for power and, also, prevent injury and improve general fitness.

Golf is a opposite sided game. For example a right-handed golfer, the left side of the body is considered the target side (closest to the ball), whereas the right side is the nontarget side. Although the golf swing uses almost all the muscles in the body, the muscles on one side of the body may be doing the exact opposite of the muscles on the other side. For a golf conditioning program to be effective, both sides need to be trained for the specific jobs they must accomplish.

For example, in the 1 second it takes to complete the golf swing, the muscles fire in the following pattern for a right-handed golfer (Simpson & Kaspriske 2004b):

gluteals—left side
adductors—left side
rectus abdominis—both sides
latissimus dorsi—right side
obliques—left to right side
quadriceps—right side
pectorals—right side
hamstrings—left side
rotator cuff—right side

To get power in your golf swing you need a combination of skill and strength. You need to practice to improve your swing technique, but having strength will give you power. Building muscle takes time and just like having to make repetitions to groove your golf swing, you need do repetitions to build strength.

It is important to do workouts with the same exercises. According to studies, the body will adapt to the specific demands that are placed on it. There is something called the ‘Principle of Specificity’ (reference NASM). The principle states that the body will adapt to the specific demands that are placed on it or the body will get better at what it is repeatedly asked to do.

Repeatably doing the same exercises, that emphasize the movement you want to ingrain into your swing, will help you build strength and improve your swing.

All this week we will be doing the same workout routine. Firstly, consistently repeating the same exercises will get you familiar with the routine so you are comfortable with the order of exercises and you may even memorize the routine so you can do it without cuing. And secondly, the exercises will get easier as you get physically stronger from repeating the exercises.