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 Eric Marson has made tremendous progress in the first three months of our six-month program, where my goal is to make him a healthier golfer by increasing his strength, stamina, flexibility and physique. Here is an overview of the program so far: To increase strength I have focused on the large muscle groups in the legs, chest, back, shoulders, arms and core. I had Marson perform 2-3 exercises per muscle group for 2-3 sets of 10-15 repetitions. During the first two months his strength increased substantially. Since he built a solid foundation during that time, I’ve included more golf-specific exercises that will help his coordination, flexibility and strengthen his stabilizer muscles. One exercise that enhances all these aspects is the medicine ball throw. Using a weighted ball (4-8 pounds), throw it to a partner or against a wall in the motion of a golf swing. This exercise increases core and shoulder strength, and increases flexibility in the core as well as hip separation from the shoulders during the swing. A good way to strengthen stabilizer muscles is doing pushups on a stability ball. Get a good grip on the side of the ball, flatten your body while keeping your stomach tight, and lower your chest to the ball. If you frequently lose your balance, put the ball against a wall or a solid object. To increase stamina I have shortened the rest periods between sets to 30 seconds, and Marson is to complete 20-30 minutes of cardiovascular exercise 3-4 days per week. All of these workouts combined with proper nutrition are changing Marson’s physique. At the beginning of the program I measured his percentage of body fat and took circumference measurements to give us a starting point. I am also educating Marson about nutrition by having him write everything he eats in a journal, which also helps him choose the right foods to stay within his daily caloric needs. Mike Hansen can be reached at (949) 251-0533. Medicine Ball Toss Set-up Get into your golf stance holding onto the ball, let your arms hang freely, and be sure to keep your core tight. Backswing Take the ball back, just as you would your club. Keep your spine angle, and core tight. Do not go as far as you would with a full swing. Finish Swing your arms through as you would with a club, but release so that you throw the ball straight in front of you, getting separation between your hips and shoulders. Push-ups on the ball Start Position Start with your hands shoulder-width apart on the ball and walk your feet back. Keep your core tight and body in a straight line. Widen your feet for more stability. Down Position Lower your body, leading with the chest to the ball. Keep the body straight and push back up. You can decrease difficulty by bouncing the chest on the ball. |
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