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Alan L. Hammond, GolfersMD News
May 23, 2008
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Getty Images
"It would be asinine for someone not to work out and go play football. It doesn't make sense for golf, either." So says the world’s number one golfer, and perhaps the greatest golfer of all time.
Tiger Woods has revolutionized the game of golf. Not because of his 13 majors. Not because of his 88 victories, including 64 on the PGA Tour. Tiger Woods has changed the way golfers think of fitness.
In the June/July issue of Men’s Fitness Magazine, Woods was named the Fittest Guy in America. Think about that – a golfer is the fittest man in America. Tiger finished ahead of thoroughbreds like basketballer Dwight Howard, actor Daniel Craig, boxer Wladimir Klitschko, and quarterbackF Brady Quinn. Before Tiger burst onto the scene in 1996, hardly any professional, let alone amateur, golfer had a regular training regimen. Now, the professionals golfers that don’t train are dwindling. More amateur golfers should follow Tiger’s lead.
When the 6’ 2” Woods was a rookie on the PGA Tour, he weighed 158 pounds. Since then, he’s gained nearly 30 pounds of muscle. He’s done it with a golf-specific training program that has allowed him to gain strength without losing flexibility. He’s broadened his shoulders, strengthened his legs, and kept his core tight and thin. And he’s as passionate about his workout as he is his swing.
Tiger’s personal trainer, Ken Kleven, knows how important a golf-oriented workout routine is. “I've always tried to maintain a perfect state of posture for both his upper and lower quarters,” Kleven said, “Power with speed, combined with making sure both sides of his body are balanced and symmetrical."
The workout Kleven crafted for Woods consists of two major elements – stretching and high-rep weight training. Tiger’s workout focuses primarily on his back and shoulders, with plenty of attention paid to his legs, the foundation of the swing.
Stretching
Woods takes about forty minutes to stretch out (this is a full workout for most of us). This includes manipulation and mobilization of the muscles, and intense stretching that spans from the top of his spine down to his toes, so he has maximum flexibility on every shot.
Strength
Tiger’s workout concentrates on lighter weights with higher reps. Whereas some bodybuilders will lift heavy dumbbells for 6-12 reps, Woods lifts lighter weights for 25-50 reps. This type of workout builds long, lean muscles, and promotes balance, stability, and endurance.
Thanks to his conditioning, Woods seems poised to return to the links in late June following arthroscopic knee surgery. He underwent the surgery shortly after the Masters in April.
What can the average golfer learn from all this? You don’t need to train with Tiger’s intensity, but you can focus on the same areas of your body he does. Strengthening the back and legs helps prevent injuries to the lower back and knees so common among all golfers. It will also promote stability and balance. And stretching on a regular basis, including before a round, keeps you flexible for maximum range of motion on your swing.
The golf swing is a highly athletic motion, and all golfers, professional or amateur, should treat themselves like athletes.
Sources: Men’s Fitness magazine - June/July 2008; The UK Press
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