Train Like A Golf Pro: Golf Fitness Series

Golf fitness is what we do at Oak. And, fortunately, it is beginning to pick up more and more steam in the mainstream. Every golfer is thinking about their shoulder and trunk rotation, or how their hip can’t turn enough to get to a good impact position, or they can rotate enough to generate power. Basically what every golfer you have ever played with has said.

Things getting popular- like many things- is a double edged sword. It great because there will be more attention, thought, and progress. HOWEVER, it also means there will be a bunch of bulls**t out there.

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Here comes the point of this blog.

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Everyday scrolling on instagram I see some new “Golf Specific Exercise” or routine. What does that even mean? I don’t know to be honest. And full disclosure I use that language myself with my posts.

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Honest truth is that there are many varying opinions on sport specific training as it relates to ALL sports. Golf is no different.

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BUT, I do think that all the golf posture drills with 6 different bands are BS. I also think that the leaders in this space that post certain things that are supposed to be used as “Feels” drills or something to do as a warm up before a round; is getting misconstrued as something that should be the entire fitness regime.

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Sport specific drills are just that; drills. They should be included in 1-15% of your training depending on the season.

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Truthfully, “Golf Specific Training” from an exercise selection perspective looks a whole heck of a lot like hockey specific training, or baseball, or tennis, or a number of other sports.

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The main difference between sport specific training is properly loading and intensity. A golfer has energy system requirements that are vastly different from hockey players. This is a topic for a different day because I could go on forever, BUT just know that golfers need to be strong, powerful, and fast! They also need to be able to reproduce high velocity forces 100+ times a day and be able to walk 5-10miles per day without fatiguing. 

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WHAT YOU ALL CAME FOR

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Okay, lets talk about what Training Like A Pro looks like.

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Here is a sample structure for a Golfer who is in season…

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Day 1: Leg Day

Warm Up with light stretching and breathing drills

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Movement prep with drills preparing you for the days lift

• Reverse Hypers/Hyperextensions
• Some form of a carry
• Light plyometric

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Here is where we can get creative and it will depend on the athlete but normally…

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Power section (This section is not always included)

• DB Snatch
• Jumping movement
• Core Movement
• Mobility/Rest movement

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Strength

• Deadlift or squat
• Jumping Movement
• Core/Mobility/Rest

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Accessory

• Single Leg Variation (lunge etc…)
  
  • Will sometimes add a rotational component into this one
• Some row variation emphasising rotation

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Optional Core/Mobility Work

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Their Upper Body and Total Body days will look very similar.

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For the most part we are only going to do 2-4 sets of each section never exceeding 5-8 reps of anything heavy and 8-12 reps of the accessory work.

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The key to training like a golf pro is doing the things to make you strong and resistant to injury. Incorporating things to make them able to generate more force into the golf club. And most importantly, making sure they are not too fatigued to get in their golf practice that day and that week.

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NOW WHAT SHOULD I BE DOING?

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Short answer. Anything. Literally anything is better than nothing. If you are starting with a very limited fitness base I would start just by stretching daily and trying to get 5-7k steps per day. Once that gets easy up it to 8.5-10k steps.

From there, learn how to do a squat. Im talking a meeeaaaaaan looking perfect squat. Learn how to brace, get those knees over your toes, and don’t lose your trunk stability. 

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Squat Example

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Pair that with some single leg hinges and a few row variations and you'll be golden!

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Then learn how to press stuff overhead. Start with dumbbells and go from there.

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If you want help with any of this you can always contact us:)

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Here is the main takeaway…

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Most of us are not pro golfers, nor will we ever be. If you want that to be your goal I am here to help! However, for most of us we just want to feel good out on the course, shoot better scores, and hit the ball further than our buddies.

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If you make a few lifestyle changes (walking, drinking water, and sleeping better) and incorporate mobility drills 5 days a week and lifting 2 days a week; you will feel better. You will play better golf. And you will be waiting on your buddies to hit their second shots because your 30 yards ahead.

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Get started today!!

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Email me at: nate@oakperformanceusa.com 

Ill send over my golf fitness started workout:)

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Yours in strength,

Nate

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