Randy Myers Fore Fitness Weight Training One Hale Of A Golf Athlete Irwin works out hard for the money by Randy Myers Just twenty years ago, The Senior PGA Tour was dominated by "big-bellied" golfers looking to cash in on a late-in-life payday. The Tour has grown significantly since those early years. The best senior golfers today are far from being over the hill and out to pasture. Leading the way for the over-fifty set is three time U.S. Open winner Hale Irwin. In 1998 alone, Irwin won seven times. He finished in the top five in 20 of his 22 tournaments, for an all-time money record of $2,861,945. Analyze those astonishing figures and you'll discover an average of over $130,000 per event entered. Irwin's scoring average of 68.59 is another Tour record. Hale Irwin does stomach crunches on a bench for better balance and muscle isolation. Including abdominal training in his workout adds intensity and ensures that his powerful torso isn't neglected when lack of time becomes an issue. Hale is playing great golf. He has long been recognized as the best iron player at any level of competition. When asked to analyze his remarkable performance, Irwin talks at length about his physical fitness and conditioning. According to Irwin, "Being in shape is the main reason for my success." He adds, "You have to keep yourself in good shape. It can only help your athletic career and I think it is a big factor in my performance." Strong, lean, and powerful are the three words that describe Hale Irwin's physique. The former college football star has maintained a similar fitness regime for the past thirty years. Weight training and flexibility are just two ingredients in his workouts. Proper nutrition and plenty of rest are fundamental components that fuel Irwin's desire to remain on top of his competition. Hale says, "I work out at least four times per week. Regardless of the tournament, my commitment to exercise is consistent." Every golfer could benefit from Irwin's approach. Not enough time to exercise, you say? Try this simple workout that the Senior Tour's brightest star incorporates into his schedule: ¥ A 10-minute warm-up to get the blood flowing. ¥ Torso and leg stretching for three to five minutes. ¥ Ten sets of lower body weight training. Exercises include: -Leg Presses &endash; 400 lbs. for 2 sets of 12 repetitions. -Leg Extensions &endash; 120 lbs. for 3 sets of 10 repetitions. -Leg Curls &endash; 100 lbs. for 2 sets of 12 repetitions. -Lunges &endash; 25 lb. dumbbells for 3 sets of 10 repetitions. Are you getting tired yet? ¥ Six sets of upper body weight training. Exercises include: -Chest Presses &endash; 35 lb. dumbbells for 2 sets of 10 repetitions. -Pullovers &endash; 40 lb. dumbbell for 2 sets of 12 repetitions. -Close-Grip Triceps Press &endash; 135 lbs. for 2 sets of 10 repetitions. ¥ A 10-minute cool-down, including at least 100 abdominal crunches and knee raises. Hale alters his workouts every time he hits the weights. Doing this keeps his muscles fresh and ready. It's hard to argue with the outcome of his "iron man" approach. All of these exercises are completed with a slow and consistent range of motion. Stretching between sets keeps up the intensity of the workout and develops explosive muscles that hold up under extreme pressure. Irwin has won twenty Senior Tour events in three years of eligibility. With no end in sight, the future looks bright for the Senior Circuit's best golf athlete. Isn't it time for you to learn from the best? Get physically stronger and your game will continue to develop for years to come. Until next time, keep pumpin' Randy Myers, M.LS., is Fitness Director at the award-winning PGA National Health and Racquet Club in Palm Beach Gardens, and for the Golden Bear Tour. He is the personal trainer for many touring pros, and can be reached at 561-627-4444.