Golf Improvement Blog

I am trying to get my game ready for golf season and while it is still cold I have decided to start a consistent training routine. Instead of crafting my own based on some random golf articles available on the web, I have decided to mimic Tiger Woods’ workout.

One problem; it is a mystery. Even in a Men’s Fitness article claiming to reveal Tiger’s workout on the cover only served to add to the mystery by only releasing generalizations. Still there are key part of these generalizations that can be crafted into a Tiger-like workout.

With these hints I have crafted my own program, which is most likely very close to what Tiger does, but then again we may never know. Be advised, this regiment takes into account areas where I feel I am weak and adds a few more reps here and there. I am also in decent physical shape, but haven’t worked out since I came out of the Marine Corps (Oct 2007).

Phase 1: Stretching
I deem stretching very important to my game because I feel I lost much of my flexibility after I stopped playing golf competitively almost eight years ago. I want to get this back and so there are three different periods of stretching during my workout.

Here are some great golf stretches I can do at home and at the golf course provided by the Mayo Clinic. I also add some sitting leg stretches and also some bendover back stretches.

Phase 2: Warm Up
Stretching works great as a warm up for your warm up. For the warm up, I am going to mimic what Tiger is rumored to do. Thirty minutes on either the bike, treadmill, or stair stepper. Note: 30 minutes might be long for the beginner. It might be wiser to start with 15 minutes and work your way up to 30, always keeping a moderate pace.

Phase 3: Core Exercises
Tiger’s key in this phase is posture and balance. There is also emphasis on mimicing the golf swing.
1) Anchor two rubber band and do some simulated golf swing movements with moderate tension.
2) Medicine ball exercises- mimic the bottom half of a golf swing with a mid weight medicine ball.
3) Dumbell curls while sitting on a medicine ball with posture always in mind. The dumbells will always be will light weight so that I can achieve 20-30 reps.
4) Here is another example of a core exercise for golfers.

Phase 4: Endurance runs
Tiger is rumored to run both seven mile endurance runs and also three mile speed runs. Tiger is also rumored to workout up to six days per week and 2-3 hours at a time. An endurance run of seven mile should last between 45 to 60 minutes depending on your level of conditioning. This may not fit your work schedule due to the time consumed, but may be more suitable for a weekend workout.

I will run one endurance seven mile run per week to begin with (on a Wednesday) and two three mile speed runs on Monday and Friday. In my opinion, these speed runs should average at least one minute per mile better than your average minutes per mile on your endurance runs, hence the word “speed.”

Phase 5: Weight training
Tiger incorporates both free weights and machines into his workout.
High intensity day: Tiger is rumored to lift up to 80% of his body weight on high intensity days. For everyone else, I would recommend starting at weights you can consistently life for 20-30 reps.
3 sets of 20-30 reps Benchpress
” ” Overhead shoulder press
” ” Lat pull down Machine
” ” Squats
For more ideas on what exercises you can do visit here.

Phase 6: Cool Down
Simply repeat stretches from phase 1 and if need be, walk a moderately paced mile on the treadmill.

Disclosure: I am not a personal trainer and the above mentioned exercises work for me, but nobody knows you better than you. Also, I always recommend getting a check up by a doctor before beginning a program of any sort. Cheers!