Golf Fitness Masterclass

This course will help you develop the knowledge and skills necessary to understand and effectively develop and use a golf fitness training program.

In order to play your best golf, it demands fitness. Learn different swing faults, their common causes and what you need for proficiency. 

With all the necessary athletic demands for optimal performance, it really should not come as a surprise why a golf specific training program is appropriate.

Mobility is critical in the game of golf.  For an efficient swing, a golfer needs mobility.  Here are 6 exercises you can start doing right now to improve your mobility.

In order to prepare, your training needs to be multifaceted incorporating all the necessary elements. In other words you need to have variety in your training.

This is an optional lesson for those of you who want to learn body planes so you can relate an exercise to the plane it is in.

There is an established model to determine the efficiency at which the biomechanics of a golf swing are executed called the kinematic sequence.

In this lesson we are going to review the phases of a golf swing in more detail. It is important to know how you will be moving during each phase of the golf swing and what muscles and joints are involved.

In order to design a customized golf fitness program either for yourself or someone else, you should know a few things upfront.

The first assessment you will want to complete is a health screening questionnaire that answers specific questions related to medical history, injuries, goals and fitness history.

Static assessments are critical to conduct before designing a program. These assessments will determine various challenges that may be going on with your muscles.

Movement assessments can be completed to help identify any challenges that could increase the risk of injury and alter the mechanics of the golf swing.

Let’s learn how to do upper extremity movement assessments where the focus is on the shoulder, back and wrists.

Let’s learn how to do different hip and trunk assessments that you can complete to help identify any altered movement patterns and muscle imbalances.

In this lesson you will learn different lower extremity assessments that you can complete to identify possible swing faults.

This is a 10 question quiz to see what you have learned.

In addition to the static and movement assessments, you may also conduct performance assessments. Learn what these are and how to assess strength and endurance.

Learn how to do power assessments which will focus on determining your level of power production and neuromuscular control. Any deficiencies should surface and this information will help design an even more customized program.

Learn how to properly perform the bench press.

Learn how to properly perform backs squats with a barbell.

In this lesson I am going to share with you some ways you can measure your body composition, which is the amount of fat in your body compared to muscle.

Skinfold measurements measure folds of skin to estimate body fat levels. Learn how and where to take these measurements.

Girth measurements measure the circumference of different body parts over time.  Learn how and where to take these measurements.

This lesson will explain Body Mass Index (BMI) and how you can assess that.

Having good range of motion is a key factor in producing an efficient golf swing. Learn the overall goals of flexibility training and how to improve your mobility.

Self-myofascial release or SMR is a type of corrective flexibility technique.  Learn how to do SMR.

The research shows that people who have participated in balance training have improved balance ability. Learn how to add this to your fitness program.

We know that in order to produce an efficient golf swing, you need a strong core. Learn how to add this to your fitness program.

We know that in order to produce a powerful golf swing, you need strength. Learn how to add this to your fitness program.

You may think enhancing your cardiovascular system for golf is not a high fitness priority, but it can help your overall golf performance and provide health benefits.

Learn what interval training is and how it benefits golfers.

So what activities would be best suited for you as a golfer? Simple, you want your feet to hit the ground. Learn what these are.

How intense should your cardio training be as a golfer? Learn how to gauge your intensity and how to easily incorporate cardio into your week.

A fitness program needs to be safe and systematic where progression occurs at the appropriate rate starting with stabilization exercises, moving to strength and ending with power. This is where a program design strategy comes into play as known as periodization.

In this lesson, I am going to go deeper into the program I designed for golf fitness and discuss the details of the entire macrocycle or annual program.

In this lesson I am going to talk in more detail about our overall macroycle and break that down even further into mesocycles which are specific focused phases of a training program.

Hi, in this lesson let’s talk microcycles, those week long sessions that focus on daily training variations. These are your actual training workouts.

Hi, and welcome to a new section where we will focus on Nutrition! Proper nutrition and hydration will help set the stage for optimal golf performance

In this lesson, I will discuss guidelines for proper hydration before, during and after golf activity.

Although golf is not a typical endurance sport like soccer or cross country, four plus hours is a long time to spend on an activity and if the sun is beating down on you or its humid, avoiding dehydration needs to be on your mind.

The purpose of a sports drink is to help you replenish electrolytes and water loss during activity and assist you in maintaining your energy level. Learn what to types to drink for your needs.

All foods contain macronutrients and those macronutrients are used as fuel sources. These are carbohydrates, proteins, and fats. Learn what they do and how to include them in your nutrition.

It is important to take care of your nutrition before playing or practicing golf. Learn what to eat and when.

In this lesson I will review how to fuel yourself while on the course since this is an important aspect of maintaining your performance.

In this lesson I want to share with you guidelines to recover after a round of golf or long training session

In this lesson I am going to start to describe the annual golf training plan that I have designed. Also included are two downloadable resources which provide a detailed high level view of the plan.

Download three resources one for each major mesocycle phase.  Learn what variables and exercises are included in each one.

This is the overall weekly training session for week 1.  Check out the exercises and variables to start this program off strong.

A printable resources to take to the gym and record your daily workouts.

View all the flexibility exercises this week in an easy to follow video tutorial with demos and explanations.

View all the self-myofascial release techniques this week in an easy to follow video tutorial with demos and explanations.

View all the balance exercises this week in an easy to follow video tutorial with demos and explanations.

View all the shoulder exercises this week in an easy to follow video tutorial with demos and explanations.

View all the leg exercises this week in an easy to follow video tutorial with demos and explanations.

View all the chest and triceps exercises this week in an easy to follow video tutorial with demos and explanations.

View all the back and biceps exercises this week in an easy to follow video tutorial with demos and explanations.

View all the core exercises this week in an easy to follow video tutorial with demos and explanations.

Here is a cardio workout in an easy to follow video tutorial.

This is the overall weekly training session for week 2.  View the exercises and variables in the attachment.

This is the overall weekly training session for week 3.  View the exercises and variables in the attachment.