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Golf fitness is not swinging a heavy club!
In fact, golf fitness is not having every exercise try to mimic the golf swing. 40 years of research on how we learn sports has demonstrated over and over that movements with weighted clubs or cables on weight machines that attempt to simulate the golf swing actually make your golf swing worse. Elastic resistance systems have little demonstrated benefit as they have more resistance at the end of the range of motion, and that is not optimal for the majority of muscles in the human body.
Golf fitness is really a combination of the following factors that should be addressed in your conditioning program:
General strength forms a base for small-muscle movements.
General endurance is needed because your scores will suffer and your distance will decrease during the second 9 without it, and you will have ineffective practice sessions.
Balance, because as your weight shift makes a figure 8 in the golf swing, you need good balance in all directions.
Core strength allows you to maintain an optimum posture both in practice and performance.
Flexibility to allow just enough turn in the backswing in a mechanically optimal position, and even more flexibility is the followthrough to increase acceleration through the impact position.
Acceleration patterning is the ability to slow down the body or increase the speed of the body at will, and golf relies on this ability almost more than any other sport or activity.
So just how golf-specific should you program be? In a study performed at the Southshore YMCA almost 7 years ago, participants underwent a general conditioning program which involved 2-3 sets of exercise on weight machines 2-3 days per week. At the end of the 8 weeks, the participants increased clubhead speed about 7 m.p.h., which translates into 21 extra yards with their drivers. The important part of this is the participants used all weight machines, and performed a general program to gain basic strength, nothing was "golf-specific."
No matter what you hear, the best progression, supported by science is to gain basic fitness, then translate that basic fitness into functional movments that correlate, but don't mimic the golf swing. In modern training, this concept of adjusting training variables scientifically is known as "periodization." This method has been shown to produce superior results to just using all the same exercises all the time because the body makes a general adaptation, then makes another adaptation after training is changed. The key is to know when to change the training cycles.
This is exactly the path and direction PhysicalGolf has utilized. It isn't trendy, it doesn't promise quick results, but it does produce better and lasting results. If it took 10 years for your body to get into it's current state, don't expect one of two sessions to work miracles. It will take about two months of consistent work to "right the ship," and that is why the PhysicalGolf program is longer than just one session.
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