Last week I received my new Core Performance for Golf, dvd and workout manual.  It is done by the good folks at Athletes Performance out in Ariz.  All I can say is wow.  The workouts are based around flexibility, stability, muscle recovery and regeneration, power and strength, without using weights, or highly sophisticated equipment.  All you need is a med ball, a physioball, a piece of rope for stretching and a golf club, if a speed stick is not handy.  Can add a pair of stretch bands for about $8 and a foam roller for another $20.  I have learned much about how stability, flexibility, the core and hips provide power in the golf swing. 

The first workout I was pooped from the stretching warmup.  The stretching is very golf specific and you really get an idea of how the body funtions in the golf swing.  I have learned that I knew very little about how to stretch correctly.

Regeneration????  Helping muscles recover after a workout, or a round of golf.  Who ever heard of a way to get rid of that stiff back, tight hamstrings, or that sore feeling in the feet from walking a round.  Yes, a means to help the feet recover, by rolling the foot around on a golf ball to improve circulation.

$29.95 on Amazon.com.

Hayes,

I am not finding this on Amazon. Is it the DVD package specific to Golf only that is on the AP website for $49.95?

Thanks

That's it.  I just checked Amazon.com and they have it for $49.75.  I got if from the Amazon site through a 3rd party.  My lucky day.

If you have a Border's bookstore close by, check out the book, Core Essentials, by AP.  It's $18 and has basically the same exercises with a weightlifing component to cover all sports.  The book has some full size photos of the demo exercises.    I just started to blend the weight exercises from Core Essentials with the weekly program from the Core Performance for Golf DVD.  I just can't let the weights go!

What I have gotten the most benefit from the book and DVD is the stuctured workouts for golf/sports that balances stability, flexibility, strength and power.  I have always had great emphasis on weight training and didn't even know about the benefits of stretching properly, medicine balls and doing exercises on 1-leg.  The more I have read about functional training, it seemed to be difficult finding routines to tie it all together.  This Core Performance for Golf stuff is excellent.  The stretching stuff I sent you a couple of weeks ago is real good, this stuff is great.  I'm done, my search for the perfect golf workout  is finished. 

I can honestly say, that I am seeing some positive results from incorporating the "Vijay Routine" exercises since 1/1/06 emphasizing rotation with cables and the med ball.  I seem to be hitting some balls in places that I never hit them before and have missed a few irons that should have been short and ended up pin high and several iron shots that were long. 

Have a great day.

Hayes,

I will look at those 2 items. What is your opinion about weights vs the new DVD program. I am debating making an adjustment. I have and use a Soloflex + free weights with dumb bells. I just wonder in your opinion if this program you are on is better for the application of core improvement? In terms of Range of motion, stability etc.

Thanks,

Win,

I am struggling with the weights issue as I have done strength training for over 30 years.  The FitnessForGolf folks place the emphasis on stability, balance and flexibility with minimal lifting of weights.  The Core Performance for Golf program has no weights, other than a medicine ball.  The program in the Core Performance book places some more emphasis on weights several days per week along with a lot of the stretching, stability and balance stuff from the Core Performance for Golf dvd.  The lifting exercises were with dumbbells and things like alternating DB bench press, 1-arm/1-leg rows, lunge dropping into a split squat and something called a split DB curl to press, placing one leg on a bench about knee high and doing a curl into a press with DB's, all for 15 reps.  Notice the emphasis of methods to build stability;  alternating bench press, split squat, 1-arm/1-leg row and the split curl to press exercise.  The dvd explains the generation of power form the core and hips as more of a flexibility and rotation issue.

Athletes Performance has lots of professional athletes training at their facility including baseball players (much like golf swing) Pat Burrell, Vernon Wells, Chase Utley and NOmar Garciaparra.

Based on the positive results that I have seen from doing some of this stuff piece-mealed, I am buying into the value of a dedicated program like Core Performance.  I just need to get my ego out of the way.  I figured a hybrid of doing the golf program with a blend of weight exercises from the book wouldn't hurt.  I think Mark Verstegen at Athletes Performance would approve.

Sammy,

That be the one. 

Last night I did one of the "light" workouts, they alternate every other day, and was fairly taxed after doing the Movement Preparation warmup consisting of about 8-10 stretches and movements like lunges with a twist, 15 easy minutes on the treadmill, and then the Regeneration stretches at the end, consisting of another 10 stretches and "awkward", movements.

I am a longtime weightlifting guy, and this Core Performance for Golf workout has seriously caught my attention and opened my eyes as to how the body functions during the golf swing.  Forget golf, how about improving the quality of our daily lives!  The program is set up with 4, 3-week phases, 6 workouts per week that consist of lifting nothing heavier than a medicine ball that is used for rotational throws against a wall.  There are some movements done on 1-leg, and I struggled with some balance and stability issues at first.  But, the more I do them, I see marked improvement.  I could not believe in the difference in the stability and balance between my left and right legs.  As stated in the dvd, it is quickly starting to balance out.

I guarantee, you will not be disappointed. 

Found it here for $29.95 (shipping was around $9).  Hopefully, it is the same product.

http://www.power-systems.com/nav/closeup.aspx?c=15&g=2974&Core/Performance/Series - http://www.power-systems.com/nav/closeup.aspx?c=15&g=297 4&Core/Performance/Series

Sundevil,

That is the one.  Power Systems is also a good source for stretch bands, and other goodies.

I am very anxious to hear what some of you guys think after getting into the program. 

The website wasn't keen on sending me a copy.

Could you get a copy of this from a bookshop in the US?  I've got some colleagues in New York at the moment and fancy sending them on a wild goose chase...

fly & sun,

I have been faithful to the workouts for about 3 weeks, and the one thing that is encouraging, is the continual improvement in the flexibility and balance.  The Movement Prep stretches/movements at first were a little taxing, especially the Rear Lunge with Twist and the Front Lunge w/forearm to calf.  They are now much easier to perform.  It is motivating to see continual improvement. 

Two deficiencies I had were more balance and stability when doing exercises on my left leg, and the range of motion in the backswing , turning right was greater than the range of motion from impact to follow through, turning left.  It is good to identify weaknesses and see steady progress to correct them.

Let me know if you guys see anything similar.  Play well.

Hayes,

Did you stop using the kettlebells?  I have not used them, but they still seem like the perfect workout for golf.  I also believe in yoga, but I do not enjoy it.  I not only believe stretching will improve your golf game, it improves your daily life.  I will try these videos.  Thanks for pointing them out.  By the way you might like rowing more than the treadmill,  I think that it exercises more muscle groups.  I have started doing hard intervals on the rower, and I enjoy it more than running, and I used to run marathons.

cld

cld12,

I still throw around the KB's doing swings as well as some snatches and cleans.  I am still trying to incorporate all my various goodies into a balanced program.  I like the KB's for the development of the hip drive.  The Core Performance stuff is great.  I really think, for me, the key is going to be to periodize my workouts.  The professional folks seem to go for 3 week cycles focusing on flexibility, stability and  balance, power and strength.  Don't want the body to get too grooved, or used to the same movements. 

How heavy a medicine ball does this take, please?  I went to order the DVD, but figured I'd order the ball at the same time and supplier to cut the shipping.  They've got them out there from 2# to 30#.  I'm pretty sure I don't want the 30-pounder.   

Thanks in advance.

I left out that I am old and bald!

I am in the market for an 8 lb'er for a little more speed work.  Ideally, I think I should have started with the 8 lb'er.

ecnerwal,

Great program.  I was diggin the Phase 2 medicine ball work. 

On Thursday, I walked a hilly, very spaced out course, and I wasn't even tested physically.  The next day I didn't feel any after effects.

I have the Core Performance book and occasionally I will do a couple of weeks of the workouts including the weighlifting.

Dave,

Over the past several months I have done some 1-leg lifts like DL's and RDL's and the 1-leg on bench curl and press with DB's..  You will be fine.  Just use lighter weights and focus on balance and stability.

I liked the recent comments of Phillies, pitching phenom, Cole Hamels recently.  Over the past several seasons he has missed a lot of time due to back and other assorted physical issues.  He tossed a 3-hit, 14 strikeout gem the other day in Triple A.  Afterwards, he stated that he has gotten away from just going in the gym and lifting weights, and now has a trainer who has taught him how to train and strengthen his core properly.

Hey guys...newbie here. This is my first post! I never got into the specific fitness aspect of golf until about 8 months ago. I started working with a golf-specific trainer at my club. My instructor had worked with him before and highly recommended him. He works with guys on the PGA Tour, the Champions Tour and Nationwide Tour.  

I had the same experience some of you have had. I was taken aback by all the different things you could do with just a medicine ball and a stability ball. And don't get me started on all the different types of lunges, med ball throws and balance exercises.

But I've gotten better. My back no longer hurts and my index is a healthy 5.1, down from 10.6 last August. I've been working hard and the fitness routine has a lot to do with it.

Anyway, he has me do a lot of the same things you guys have been talking about. He doesn't have a DVD or anything, so I was thinking of getting a copy of the Core Performance one you guys have been discussing.

Last thing, I've checked into a lot of the online training programs and I haven't been real impressed. Even though it costs more for one-on-one training, it's worth it to me. What I would like to see in an online training program is something customized to me and delivered over the internet. That way I know what I am getting is meant for me and not just the same program given to everyone else.

Enough on my thoughts.

Bary

1planedreamer,

Check out the Athletes Performance website.  These are the folks who put out the Core Performance stuff.  I don't imagine that it is far different from their DVD's or books as I have both and the Core Essentials book has more weightlifting exercises.

Congrats on yur improvement in fitness and golf performance.