Fitness for Your Game

Getting Started

In the next few weeks we are going to begin online Golf Fitness classes! I will need for you to review and take the Fitness Analyzer so that you are aware of your baseline. We will take the analyzer every 30 days to see your progress!

Life is hectic and it seems we have no extra time to add to the schedule, but here are some tips:

1) Analyze your personality - Are you one who can develop a program from a self help book or do you need to pop in a video and have someone on the screen to motivate you?

2) Be realistic about the amount of time you have to dedicate to a program - it's good to start a few times weekly.

3) Don't over commit yourself - schedule your workouts as you would any other appointment of significance in your life. Leave the weekends out of the commitment, these are usually dedicated to playing golf or catching up around the house.

4) Remember - if you fail to plan, then you plan to fail.

Where do I Begin?

Many of you have asked me "How do I know where to begin with my golf fitness program?" The first step is to analyze your golf fitness level so that you will know the amount of time you need to invest and the number of sessions you need to progress. Take this simple test and your results will show you where to begin!

FITNESS ANALYZER

The fitness analyzer will help to determine the fitness level of the client. Four tests will determine flexibility, upper, middle, and lower body strength. Each activity will be scored as follows: Par = 1 point, Birdie = 2 points, Eagle = 3 points. Total the points upon completion and match the results to the fitness rating chart. Warm-up and stretch before beginning the following tests.

Flexibility Test

Sit with the legs extended in front and the feet slightly apart and sit upright. Place a yard stick between the feet with the 15-inch mark at the heels. Place one hand atop the other and lean forward from the waist as far as possible. Do not bounce or jerk. The number that is at the top of the middle finger indicates your flexibility. Match the number to the chart below to assess current status.


Upper Body Strength

From a modified or military position, do as many push-ups as possible in a 60-second period. Match the number to the chart below to assess current status.



Mid Body Strength

Sit on the floor with the knees bent and the heels on the floor. Place the arms across the chest. Slowly lower the torso to a 45-degree angle. Maintain this angle for as long as possible. Match the number of seconds to the chart below to assess current status.



Lower Body Strength

Place the back against the wall with the feet 18 inches away from the wall. Bend the knees and lower the torso until the hips are just above a right angle. Maintain this angle for as long as possible. Match the number of seconds to the chart below to assess current status.



FITNESS RANKING CHART

Take the 4 scores, add them up, and compare to the chart below. (Example: If you scored 2, 3, 2, 2, your score is 9 equal to a birdie level)

• 4 – 7 total points scored = Par Level
  Cardiovascular duration: 10 – 20 minutes.
  Free weight exercise: 1 – 5 pounds.
  Plate loaded machine exercise: 10 – 50 pounds.
  Number of repetitions: 8-10.
  
  
• 8 – 11 total points scored = Birdie Level.
  Cardiovascular duration: 20 – 30 minutes.
  Free weight exercise: 5 – 8 pounds.
  Plate loaded machine exercise: 20 – 60 pounds.
  Number of repetitions: 10-12.
  
  
• 12 or more total points scored = Eagle Level.
  Cardiovascular duration: 30 – 45 minutes.
  Free weight exercise: 8 – 15 pounds.
  Plate loaded machine exercise: 30 + pounds
  Number of repetitions: 12-15.