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    The Ultimate Guide to Weight Training for Golf Past 40
    The Ultimate Guide to Weight Training for Golf Past 40
    The Ultimate Guide to Weight Training for Golf Past 40
    Ebook227 pages1 hour

    The Ultimate Guide to Weight Training for Golf Past 40

    By Rob Price

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    About this ebook

    The Ultimate Guide to Weight Training for Golf Past 40 is the most comprehensive and up-to-date golf-specific training guide for adults over 40 in the world today. It contains descriptions and photographs of over 80 of the most effective weight training, flexibility, and abdominal exercises used by athletes who are looking to stay in shape and sharpen their game. This book features year-round golf-specific weight-training programs designed specifically to meet the needs of golfers over 40 and is guaranteed to improve your performance and get you results.

    No other golf book to date has been so well designed, so easy to use, and so committed to weight training. This book enables golfers past 40 of all skill levels to add extra yardage to their drives and irons without having to buy the latest technology in golf! By following this program you can develop the flexibility and strength required to eliminate fatigue and increase distance with every club in your bag. With stronger and more flexible muscles, you will not only hit the ball farther but you will have better control over all of your shots throughout the round. Most importantly, you will reduce your chances of injury and be able to play 18 holes without any problems!

    Both beginners and advanced athletes and weight trainers can follow this book and utilize its programs. From recreational to professional, thousands of athletes all over the world are already benefiting from this book and its techniques, and now you can too!
    LanguageEnglish
    PublisherPrice World Publishing
    Release dateOct 1, 2011
    ISBN9781936910908
    The Ultimate Guide to Weight Training for Golf Past 40

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      Book preview

      The Ultimate Guide to Weight Training for Golf Past 40 - Rob Price

      The

      Ultimate Guide to

      WEIGHT

      TRAINING

      for

      GOLF

      PAST 40

      second edition

      Prior to beginning any exercise program, you must consult with your physician. You must also consult your physician before increasing the intensity of your training.

      Any application of the recommended material in this book is at the sole risk of the reader, and at the reader’s discretion. Responsibility of any injuries or other negative effects resulting from the application of any of the information provided within this book is expressly disclaimed.

      Published by Price World Publishing

      1300 W. Belmont Ave, Suite 20g

      Chicago, IL 60657

      Copyright © 2005 by Robert G. Price CPT.

      All rights reserved. Neither this book, nor any parts within it may be sold or reproduced in any form without permission.

      Book design by Jocelyn H. Hermozada

      Cover design by Alexandru Dan Georgescu

      Interior photographs by Marc Gollub

      Editing by Barb Greenberg

      Editing and proofreading by Maryanne Haselow-Dulin

      Printing by Express Media

      Second Edition, 2005

      ISBN: 978-1-936910-90-8

      10 9 8 7 6 5 4 3 2

      The

      Ultimate Guide to

      WEIGHT

      TRAINING

      for

      GOLF

      PAST 40

      second edition

      Robert G. Price CPT

      CONTENTS

      Part I

      GOLF PAST 40-SPECIFIC TRAINING

      Introduction

      Off-Season Training

      In-Season Training

      Should Golfers Train Like ‘Athletes’?

      Think Posture, Think Power

      Protein: How Much Is Enough?

      Post-Workout Recovery: A Must for Athletes

      Part II

      GETTING STARTED

      Warming Up

      Cooling Down

      Abs

      Stretching

      Proper Form

      Proper Breathing

      Part III

      RECOMMENDED EXERCISES

      Substituting Similar Exercises

      Chest Exercises

      Back (Lats) Exercises

      Shoulders Exercises

      Triceps Exercises

      Biceps/Forearms Exercises

      Legs Exercises

      Part IV

      THE NECESSITIES

      Perfecting Your Technique

      Estimating Your One-Rep Max

      The Different Folks, Different Strokes Principle

      Overtraining and Staleness

      The Declaration of Variation

      Muscle Fibers

      Training Techniques

      When to Increase

      Safety Reminders

      Record Keeping

      Test Yourself

      Conclusion

      Part V

      SUPPLEMENTAL 4-WEEK PROGRAMS

      Endurance/Stamina/Fat-burning Programs

      General Fitness/Power Programs

      Strength Programs

      Part I

      GOLF

      PAST 40

      Specific

      Training

      With Weight

      Training,

      KNOWLEDGE

      IS THE KEY

      TO SUCCESS

      INTRODUCTION

      Regardless of its reputation, golf is a physically demanding sport. It requires strength, power, flexibility, balance, muscular endurance and stamina, each of which can be enhanced through a proper golf-specific weight-training program. This book focuses on how to develop your body in every aspect that is most important to golf. It also provides you with detailed golf-specific programs designed for the off-season, preseason, and in-season to maximize your golf-playing potential.

      Weight training specifically for golf will make your entire body more flexible, fit, and powerful, which, in turn, will give you greater club-head speed. It will decrease your vulnerability to injury and increase your muscular endurance. If you train properly for golf you will experience these benefits without sacrificing your technique on the course. Proper weight training can enhance your technique by improving your flexibility and increasing your range of motion.

      The most important part of this book is the golf-specific weight-training program itself, which begins on page 12. This program was created for one reason and one reason only; to improve your golf potential. It does this by increasing your strength, explosion, power, endurance, and flexibility in the parts of your body that are most important for golf. The program has been created to supply you with the advantage you will need to outperform all of your opponents. By following the program, you will build your muscles with strength, endurance, and power. When called upon, you will be physically prepared and mentally ready to compete at the highest of your potential.

      Injury Rehabilitation

      Weight training also plays a major role in injury rehabilitation. Muscles that are well trained recover faster from injuries, which will help you avoid chronic pain. With stronger muscles supporting your bones, tendons, and ligaments, you will be less injury prone in all aspects of your life. The most common injury experienced among golfers is pain in the lower back. Lower-back pain makes swinging a club properly very difficult, and is damaging to your game. Strengthening the muscles of the entire mid-section plays a major role in maintaining lower-back health as you age and as you continue to play golf. As you will see, a strong core is also one of the major sources of a powerful swing.

      Lower-Back Care

      Because the lower back is vulnerable to injury , it is important to take great care of it, both on the course and in the gym. Regardless of your activity, whenever bending over, be sure to keep your back straight. Arching your back places undue stress on your vertebrae and causes unneeded pain for you. Whether you are picking up your clubs, a dumbbell, or your ball, you must always be sure to bend at the knees and keep your back straight.

      Consistency

      In order to improve a skill, you must be consistent. Imagine trying to change your swing every time you play. You would never be able to make serious improvements from one day to the next. Even though weight training and golf are very different activities, carrying some of your techniques to and from the gym will keep consistency in your training. While lifting, be sure to maintain a loose grip on the weights—as if you were holding your club. Do not use a grip that is so loose that you drop the weights; just use a relaxed grip similar to that used during your swing.

      THE SWING

      The golf swing can be broken down into many parts and at different angles. Each part of the swing involves a different set of muscles, joints, tendons, and ligaments. Every aspect of swinging the club is equally important to how well you hit the ball. By improving aspects of any one of these areas, you will be improving your swing. By improving all of them, you will experience the benefits of weight training for golf. The programs in this book have you training all of the muscles you use throughout the swing. The most important areas of the body for golf are the hips, midsection, shoulders, hands, wrists, and hamstrings.

      Hips

      The hips help rotate your body and provide you with explosion and power during the swing. Strong, mobile hips also lead to a more graceful follow through. Exercises in this book that train the hips include lunges and squats.

      Mid-Section

      It is in your mid-section where upper-and lower-body power are transferred. A strong mid-section is also very important in maintaining total body balance. Additionally, a strong

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