Back in 2010 I was very focused on improving my golf handicap. I put together a 10 step program to better golf and dropped 3 points off my index. It was a very good year.
2011? Not so much…
Last year my handicap remained flat even though my game felt okay and I shot my lowest score twice while vacationing on Maui. I realized when I got home that it wasn’t my golf fundamentals that went sour in 2011, it was my fitness program.
In 2010 I had a personal trainer for most the year. It paid off, but it was an expensive investment. When my trainer resigned and went back to university, I decided to save some money and try working out on my own. I kept up my 4-day a week program, but it just didn’t have the impact needed to improve my core strength, flexibility and balance. I wasn’t doing the right things – I was just putting in the time which turned out to be a big waste of time.
But this year is going to be different. I just finished reading Weight Training for Women’s Golf – The Ultimate Guide by Kai Fusser (Annika’s trainer for many years). I found the book easy to read and understand, and I really liked seeing every exercise presented in both text and photographs so you can see exactly how they should be done properly.
I also liked that Kai dispels some myths about weight training – myths I believed were gospel until now. I always thought that women shouldn’t lift heavy weights because it would make us bulk up – WRONG! I also believed that more reps was better with lighter weights – WRONG! And I thought spending a 1/2 hour every day on an elliptical machine was the best form of cardio – WRONG!
Kai pulls no punches when he tells you what machines to use and which avoid. He replaces those hours on the elliptical machine or treadmill with something he calls HIIT (high intensity interval training). HIIT only takes 4-8 minutes, 3 times a week! As soon as I read that, I knew I had the right program for me!
He also includes a nutrition chapter which I have dog eared to death. I’ve never been into protein supplements before, but I’m starting to have second thoughts.
In Part 5 of the book Fusser details workout programs for 4 phases:
- Building and Learning
- In Season
He even includes exercises to help cure specific swing problems.
I do like this book and the workout programs it recommends (Hey, if they were good enough for Annika, they are good enough for me!).
The one thing I would change is the packaging. I’d make it more of a workbook where you can extract your phase’s exercises and take a small cheat sheet to the gym with all the info you need. I improvised and tore the book apart to make my own mini book for phase 1 and I’ll do the same for the other 3 phases.
I felt badly doing it, but I would never remember what each exercise was without the pictures. It would be great if Kai were to create a website with the content in this book (and charge for access of course). Or include a workbook with pictures as a supplement to the main publication.
Anyway, I am starting the program tomorrow and am committed to seeing it through 2012. I’ll let you know how I do. Wish me luck!