Ultimate Guide to Weight Training for Golf Past 40 , livre ebook

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142 pages

English

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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!

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Publié par	Price World Publishing
Date de parution	01 octobre 2011
Nombre de lectures	0
EAN13	9781936910908
Langue	English
Poids de l'ouvrage	2 Mo

Informations légales : prix de location à la page 0,0508€. Cette information est donnée uniquement à titre indicatif conformément à la législation en vigueur.

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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 mid-section reduces the likelihood of lower-back injury. Later in this book, you will find many helpful techniques on how to maximize your core training.

Shoulders
(Scapular muscles and rotator cuffs)
Your swing could not take place without the use of your shoulders and rotator cuffs. The repeated use of your rotator cuffs during the swing places them high on the list of golf-related injuries. The routines provided require a lot of rotator cuff training. Your shoulders supply and transfer power from your mid-section to your arms, which then transfer the power to your hands, and finally to the club. In addition, increased shoulder and upper back flexibility allows for a smoother, easier shoulder turn, giving you greater leverage so you can come down on the ball with greater club-head speed and intensity. An array of different shoulder and upper back exercises are used in each program.
Hands and Wrists
Hand and wrist strength is also a major element to a powerful golf swing because your hands are the final transfer point of power from your body to the club. Having strong hands and wrists leads to better club control and more controlled shots. Improving your hand and wrist strength for golf is achieved with the use of wrist rollers and hand grippers, and by training your forearms. The best way to attain strong hands and wrists is through the use of wrist rollers because they strengthen both your forearm flexor and extensor muscles through their entire range of motion.
Hamstrings
Your entire lower body is used during your swing, but it is your hamstrings that are most important in this area. With more flexibility in your hamstrings, your hips move with greater ease. Flexible hamstrings also help to prevent painful and long-lasting injuries. Strong hamstrings are a major factor in maintaining your balance during and at the end of your swing.

THE IMPORTANCE OF BALANCE
In golf, good balance cannot be stressed enough. If you are even slightly off balance, your swing will be misplaced and your game will suffer.
There are two keys to achieving good body balance.
Train both sides of the body equally: It is critical that you train both sides of your body with equal frequency and intensity to achieve good balance. Training one side of the body more often or with greater intensity than the other can lead to one side being heavier than the other, which results in distorted balance as well as possible injuries. To maintain good body balance while weight training, you must train both sides of your body equally.
Reduce body fat: Having too much unnecessary weight in the midsection leads to several problems for golfers. This extra weight in your stomach disrupts your body s balance by causing you to lean forward unintentionally, putting stress on your lower back. As you go through the entire range of motion of the swing, this extra fat-weight disrupts your fluidity. Though it is impossible to reduce fat exclusively from one area of the body, a healthy diet and proper weight training will reduce body fat uniformly throughout your body.
NEGATIVE EFFECTS OF EXCESSIVE BODY FAT
Aside from damaging your balance, excess fat brings about several other negative effects in golf. Having to carry around