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No Time to Workout?
How to Train for Golf on a Tight Schedule

"I'm not a tour player, so I don't have 2 hours a day to workout for my golf game."

You don't need a lot of time or equipment to get fit for your game at home. Working Out For Golf at Home

It's true, most of you have jobs, kids, spouses, and hundreds of other things going on in your lives that make it a lot more difficult for you to get to the gym than your average tour pro. When you do actually have a couple of extra hours, I would venture to say that you would rather spend them out on the course playing or working on your game, right? So I'm going to give you a few things that you can do easily, with little equipment, and in very little time that can help you stay limber, stronger and leaner; all of which can help your game.

You Don't Need a Lot of Equipment to Get Fit For Your Game

Along with the complaint of not having enough time in the day to get a workout in, I know many people simply don't have much or any exercise equipment available to them. While most would think this is a roadblock big enough to excuse themselves out of a training program, this is no longer going to be a valid excuse for you. In fact, there are countless exercises that you can do at home with little space, and just your body weight that can kick your butt and do a decent job of getting you stronger. If you do have some weights or resistance bands at home, the possibilities increase exponentially. The point is that you must do something! If you sit at a desk all day long or drive in a car traveling from sales call to sales call, you can't expect your body to magically stay flexible and strong. Over time with these bad habits you will notice that it's a little harder to find your rhythm in your swing and your body doesn't quite feel as loose and balanced when you step on that first tee box.

At the end of this article you will find a few exercises and recommended workout routines that take only a few minutes to perform. Before I give them to you however, there are a few disclaimers I would like to mention as well as a few things that you need to pay special attention to in your workouts.

  • First, simply doing body weight exercises is a great way to stay flexible and cardiovascularly fit, but if you really want to get strong, the only true way to do that is working with resistance exercises. For that you need proper equipment and proper instruction. So these workouts are not exactly the pinnacle of all workouts, but as I said, doing something is absolutely better than nothing.
  • Second, if you want to get the biggest bang for your buck in regards to cardio training, STOP doing long duration moderate intensity cardio training. This would refer to long walks, jogging several miles on the treadmill or outside, or any other "cardio" type workout that you do at a moderate or slow pace for long periods of time. The most effective way to get results here is doing high intensity bouts of exercises (which you'll see below). Not only will you get the same, if not better, endurance results, you will also tap into your fast twitch muscles, which train speed and power.
  • And lastly, when you are crunched for time, work on the things that you struggle with. For instance, most people sit in a flexed/crouched position all day so the front of the body is generally tighter and stronger that the back side. Everybody always wants to do exercises for the front side of their body (like squats and push-ups), when they really should be working the backside and their postural muscles (like dead lifts, rows and pull-ups). If you work the things that are harder or weaker, you will balance yourself out and reduce your chances for injury.

The Situation:

You are a busy person with a job, kids, and barely have enough time to play golf one day a week much less get in the gym to workout. You know staying fit/getting back in shape will improve your golf game, and losing a few pounds will make you look, feel and play better. The problem is, you don't know what to do or how to fit it into your schedule.

The Solution:

Here are 3 different workouts that you can do in 20-30 minutes at home or even in your office, with very little equipment. These should be done in super sets, alternating between the two exercises identified by the same letter (eg. "A1" and "A2"). Complete 10-15 repetitions of each exercise and 3-4 sets of this super set, before moving on to the next super set ("B1" and "B2"), and so on.

Workout 1

  • A1) Push Ups --------- A2) Single Leg Bridge
  • B1) Squats--------------B2) Supermans
  • C1) Plank Rotations---C2) Wall Angels

Workout 2

  • A1) Split Squats------------A2) Bent Over Flyes
  • B1) Band Chest Press---B2) Single Leg Deadlift
  • C1) Front Raises----------C2) Shoulder Rotaions

Workout 3

  • A1) Overhead Squat-------A2) Bridge Heels on Chair
  • B1) Declined Push-up----B2) Seated Rows
  • C1) Fire Hydrants----------C2) 1/2 Kneel Rotations
Jeff Pelizzaro

Jeff Pelizzaro is a licensed physical therapist that works with professional and amateur golfers as well as athletes and general fitness clients of all ages and abilities. He has earned a Master's Degree in Physical Therapy and is also a Titleist Performance Institute (TPI) Certified LEvel 2 Fitness Instructor and Level 1 Certified Plan Truth Golf Instructor.

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