If you don't take action, you'll never improve.
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Tom's Featured Tip: Preparing Physically For The 2020 Season
For simplicity, all advice on actual swings or drills is provided from a right handed perspective.
I had a couple of emails recently asking me for a "simple" routine to prepare physically for next years golf season.
Simple doesn't always mean easy, but actually this is pretty easy.
I'm not delving into technique here at all, that will be a future topic. This will be about simple physical preparation.
I do need to say this "consult with your physician before you do any of the exercises recommended in this newsletter, to make sure that you can do them without causing any injury to yourself".
Very basic physical preparation for golf boils down to:
- Building up your physical strength
- Rotational enhancement - improving your ability to turn, and expanding your turn radius.
So I'm going to keep this real and simple so that you'll actually give it a shot. It's pretty much what I do and how I schedule my preparation, although I do have a little different weight training regimen.
Physical Strength
Off season, spend 20 minutes a day, two days per week - every Monday and Friday for example, working on strengthening your body. Either with bodyweight exercises like pushups, planks, and bodyweight squats, or with progressive resistance weight training.
In season - one day per week for maintenance
If you chose the three bodyweight exercises listed above, do three giant sets as follows:
- do your target number of pushups,
- your target time for a plank,
- and your target number of squats (it two legged squats are too easy, do one leg squats, holding onto something for balance).
- Take a 30 second break between the exercises. That's one giant set.
If you chose progressive resistance weight training off season do these four exercises twice per week (once per week in season):
- narrow grip bench press, 3 sets of 8-12 reps
- dumbell row or weight machine row, 3 sets of 8-12 reps
- triceps extension, 3 sets of 8-12 reps
- deadlift, 3 sets of 10-15 reps
Rotational (Turning) Enhancement
- Do this exercise three times per week until the third week in January (also do it religiously as a warmup
before you actually play):
Video - Thoracic Spine Matrix Stretch Very important stretch to loosen up your thoracic spine, and take pressure off of your lumbar spine area. I have a normal height cellar ceiling, so I do it with a two pound dumbbell in each hand instead of a pole. At the course, do it with two clubs in your hands.
- From the third week in January through the end of February
Three times per week, add this turning drill after you do to the spine matrix stretch:
- Feet spread shoulder width apart (shoe laces under your shoulder joint).
- Extend your arms fully at shoulder height,
with the palms of your hands pressed together like they are in a praying hands position, fingers pointing away from your body.
- Turn slowly to the right with your fully extended arms held in place so that you need to rotate your torso and shoulders
to execute the turn,
keeping both of your feet flat on the ground and your head steady (not moving laterally side to side).
- After you have turned as much as your body allows, bump your weight to your left side and simultaneaosly
turn the other way slowly, and allow your weight to transfer to your left side totally as you complete your left turning rotation.
You may increase the speed of your turn as long as you don't overstress your back or your knees.
- Do 20 full turns.
- From the first week in March through the end of April
- Two times per week, add swing speed training to your spine matrix stretch, on the other day contiue with the rotation drill ie:
Monday - spine matrix stretch, swing speed training
Wednesday - spine matrix stretch, rotation drill
Friday - spine matrix stretch, swing speed training
Swing speeed training only needs to be done once per week in season
- For swing speed training, buy yourself a Christmas present that you'll use, SuperSpeed Golf swing speed training clubs. get them through my affiliate link here: SuperSpeedGolf.com You'll thank me after you use them as I've suggested and you add 10 - 20 yards to your drive next year.
- From the third week in January through the end of February
I absolutely guarantee that if you do this, you'll love the results.
Comments: TomTuckerGolf@gmail.com
Love your practice, own your swing, own your health,
Tom
Golf Lessons
I conduct lessons at The Plum Creek Driving Range & Practice Facility
there's a link for Plum Creek info here: http://www.tomtuckergolf.com/
Lessons are available for all ages and skill levels, please contact
me - Tom Tucker - at (716) 474 3005 or email me at TomTuckerGolf@gmail.com
for more information.
Outdoor Lessons Details and Rates:
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Sponsors
Click here SuperSpeedGolf.com to buy this swing speed training aid and increase your distance off the tee. I bought the Coaches set and I love them. Browse their site for great FREE swing speed training outlines and great FREE webinars on demand. Buying through my affiliate also helps support this free newsletter. Try 'em, you'll like them.
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All the best,
Tom Tucker
Teaching Pro, Plum Creek Driving Range & Practice Facility
WGTF ' "Top 100 Golf Teacher"
USGTF Class "A" Teaching Professional
IGPA Certified Golf Psychology Coach
Cell: (716) 474-3005
Email: TomTuckerGolf@gmail.com
http://www.TomTuckerGolf.com
"There are no substitutes in the quest for perfection!"
~ Ben Hogan