Golf Fitness Masterclass

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.

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