need to produce that explosive
swing will fatigue quickly if they
have not been trained properly.
So, the golf muscles those fibers
are entrenched in- the glutes,
core, lats, pects, etc.- simply
can’t meet the demand they
have endured for the last third
of the round. This then leads to
inconsistent swings, crazy shots
and added frustration.
It’s important to remember
that the heart is a muscle, like the
biceps and quads. In order for it
to function efficiently, it needs
to be taxed. Taxing the heart
is no different than performing Freddie Jacobson and Greg Kraft (right) get in a workout during the 2009
maximum repetitions with heavy PLAYERS Championship. (Chris Condon/PGA TOUR)
weight bicep curls or maximum
heavy repititions on the leg press. The more it is taxed and challenged consistently over time
with regular exercise, the more efficient a “machine” it becomes. Efficiency means a lower
resting heart rate AND a lower heart rate with activity, such as golf. So, even under hot, humid
conditions, the heart will pump more efficiently, preventing high and potentially dangerous heart
rate levels.
So what’s the best way to train for golf? Once again, golf is an explosive sport, so our
cardiovascular workouts should be explosive in nature. High Intensity Interval Training (aka
HIIT) incorporates short bursts of all out intensity with periods of active rest in between. It
recruits both Type I AND Type II muscle fibers as opposed to sustained, moderate intensity
exercise, which exclusively recruits Type I.
Try a run at your max mph for 20 seconds, then at a light jog for 20 seconds. Do four sets
then jog or walk at a low intensity for four minutes, then repeat.
Walking outside? Find a hill in your neighborhood and start by walking on a flat road for
a five minute warm up. Next, go up the hill at your max intensity and down the hill at the same
pace. Repeat for four cycles, then walk on the flat again for five minutes as an active rest.
Are you a “regular” in the weight room? Try “super sets” of your weight training routine,
eliminating long rests in between each set of bicep curls. Try 60 seconds of jump roping, 12
pushups, a short sprint, 20 lunges, then repeat.
The added bonus is your workouts will become much shorter!
The benefits to HIIT workouts are endless- your game and mental
focus will improve, your heart will be much healthier allowing you
to play in all conditions, your metabolism rate will increase and
you’ll have much more time to fit in that all-important practice on
the putting green!
» For more information, e-mail [email protected] or visit mytpi.com