Fore
Fitness
Weight Training
A Golf Writer's Workout
by
Randy
Myers
Golfers and golf writers have been known to see eye
to eye occasionally. So, when sportswriter
Tim
Rosaforte decided to shape up his body for
golf, a few of his famous playing partners recommended personal
fitness training at PGA National.
A former college linebacker, Tim has been exercising
all of his life. As he got older, his backswing got shorter, and a
one-time long ball hitter was reduced to changing his workout
routine. By emphasizing stretching and agility drills, along with
proper range of motion weight training, Tim is hitting the ball deep
once again.
Ball Squeeze Abdominal Crunches
Use a "flexi-grip" exercise ball to
neutralize your hips and quadriceps when you do abdominal training.
This will allow greater upper ab isolation, resulting in doing less
work for more gain. Do at least fifty crunches per day if you call
yourself physically fit. If you're just starting, try ten repetitions
two times per day. Editor's Note: The exercise ball used above is the
Flexigrip™ invented by Randy Myers and introduced at this year's
PGA Merchandise Show. Ask for it at your local pro shop.
Tim began working with Scott Fedisin, a PGA National
trainer, in early November 1996. After realizing how "tight" some of
his golf specific muscles really were, Tim committed to a ten week
program. His program included two workouts per week with his trainer,
along with a basic, everyday stretching program. By intensifying his
cardiovascular program, Tim was able to actually reduce the amount of
time committed to working out. By stretching between sets of
exercises instead of resting, Tim's workout became much more golf
specific.
Double Elbow Pullbacks
Scott Fedisin stretches Tim's chest,
shoulders and upper back. You can do these at home without assistance
if you want to pull your shoulders back into a correct posture
position. Place your hands behind your head and pull your elbows
back. Repeat ten times per day.
Agility drills, established mainly for tour players,
were integrated into his training program. Some of these included:
medicine ball exercises, "flexi-grip" ball drills, as well as
plyometrics and other muscle memory building skills.
The end result speaks volumes for this golf writer.
Tim Rosaforte is playing good golf again. His fitness routine is a
source of accomplishment and dedication. His trainer says, "Tim has
nearly doubled his hip flexor and low back strength. The range of
motion of his shoulders is much better, and his upper body strength
is now in the match."
Hip Flexor Extension.
This can be done on a bench, a bed or even
on the floor. Keep your back leg straight and arch your shoulders
back. Hip flexor extensions will stretch your back and help you
create a posture that will remain solid throughout a round of golf.
Three of these per leg each day is a start.
As always, I recommend starting slowly and seeking
the advice of your physician prior to beginning any exercise program.
The progress that Tim Rosaforte made during his ten week training
program is not unrealistic. Remember, "The man or woman in the mirror
swings the club. Is your body built as solidly as your
driver?"
Until next month, keep pumpin.'
Upper Back Rotations
These are done to help lengthen your
take-away and follow-through motions. By learning how to "fully
extend" your arms and turn your back toward the target line, your
upper back muscles will be stretched and strengthened. Start with
five repetitions per side every other day.
Editor's Note: Tim Rosaforte, former President of the
Golf Writers Association of America, is a Senior Writer for Golf
World and the color analyst for PGA Highlights from Doral on Sports
Channel, Florida. His latest book is TIGER WOODS: The Makings of a
Champion, and he has also written HEARTBREAK HILL: The Anatomy of a
Ryder Cup (both St. Martins Press, available at local
bookstores).
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. Randy can be reached at 561-627-4444.
Randym@floridagolfing.com
