By Diarmid “Scotty” McVicar, RPT, CWCE

Warm Up
This is like starting a car on a cold morning. It is important to get the fluids moving through the vehicle. It is important to increase the body’s core temperature while also increasing the body’s muscle temperature. By warming the muscles this will make them looser and more pliable.

This can be achieved by doing some low level activity: walking up and down the practice tee at a good pace, walking around the parking lot, or doing an exercise like jumping jacks or running on the spot. This gets the pump (heart) going and the blood circulating both to the core and to the muscles. This leads to an increase in muscle temperature which will allow muscles to stretch more effectively.

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By Diarmid “Scotty” McVicar, RPT, CWCE

When we talk about cardiovascular training, most of us think of superbly fit athletes, such as long distance runners, tri-athletes, or cross country skiers.

For those readers who are old enough, think back to The Commonwealth Games in 1954 at Empire Stadium in Vancouver and The Miracle Mile. Remember Roger Bannister of England sprinting past John Landy of Australia to win the gold medal in the one-mile race? That was the first time two men in the same race had run under 4 minutes for the mile.

Shortly before that race, Dr. Roger Bannister had been the first person to run a mile in under four minutes. At that time it was reported that his pulse rate was 35 beats per minute.

Generally the norm for a pulse rate is around 72 beats per minute.

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Brent is interviewed by Fred Greene of the Golf Smarter Podcast. They discuss Brent’s academy and how to prepare kids of collegiate golf.

About Fred Greene
Golf Smarter podcast is produced and hosted by Fred Greene, President of Greene Creative Services, a San Francisco Bay Area-based new media and communications agency. Fred’s unique, creative ideas have driven his successful business since 1986, as he’s focused on the sound and look of customized audio, video, interactive and web-based communication vehicles. Prior to the launch of the Golf Smarter podcast, Fred was best known for creating and operating “Fantasy Play By Play”, the internationally known interactive sports attraction enabling fans to announce live action or great moments in sports.

About The Show
The GOLF SMARTER golf podcast improves your golf IQ and lowers your scores. Each week we provide strategy, tips, drills, advice, course management skills and insights from PGA Professionals. Host Fred Greene interviews instructors, architects, writers and more about the best ways to enjoy yourself on the course. All the experts agree that you play better, and it’s more fun, when you GOLF SMARTER.

By Diarmid “Scotty” McVicar, RPT, CWCE

It has been found over the last several years that the powerhouse for many sporting activities is the core of the body. The core involves the lower back muscles, both large and small, and all of the abdominal muscles.

Golf uses those muscles even to a greater extent, as the “new” golf swing involves a shoulder turn which is not initiated by hands and arms, but now by the stable trunk as it turns the hands and arms into a solid backswing position. It is therefore very important for all golfers to learn control of “The Core Muscles”.

It is also important to involve all the muscles which surround the trunk, rather than only the large muscles. The athlete has to train the muscles to become active without changing the position of the spine. Many of the old exercises for this area involved either the tilting forward or backward of the pelvis. Now, whenever possible, the athlete is trained to keep the spine in a neutral poistion while doing the exercises.

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Brent talks with Susan Hill of Fitness for Golf, a Voice America program. They discuss Brent’s teaching style and philosophy of golf.

About Susan
Susan Hill is the President of Fitness for Golf.com, a website dedicated to helping golfers improve through golf-specific programs. Her site is recognized as the most advanced and comprehensive fitness related information for golf on the internet today. Susan has earned national certifications as a fitness trainer with organizations such as the National Academy of Sports Medicine, the International Sports Science Association, and the American Council on Exercise. As a Chek certified Golf Biomechanic and Sports Performance Nutritionist, she is now among an elite group of golf fitness experts nationwide. Through her website and in person, Susan has worked with thousands of golfers ranging in skills from beginners just taking up the game of golf to collegiate, amateur and tour players looking for a more competitive edge. Her work has been featured in Golf Illustrated, Travel Golf, Resort Living, Atlanta Golf, ESPN, and Home Gym magazine, among others. She represents international golfers through the PGA of Mexico in her role as Sports Science Consultant and golf fitness advisor to the South American Golf Federation. She has set up and overseen the fitness program at the International Junior Golf Academy in Hilton Head, SC. She has been a guest speaker at private and public golf clubs as well as presentations for various PGA organizations around the world. She was nominated as the Trainer of the Year 2003, having been chosen among over 85,000 trainers across the country.

About Her Show
Golf fitness continues to grow and expand in popularity within all age groups and abilities. The Fitness for Golf with Susan Hill show will focus on all the elements of a comprehensive training program and what it takes to maximize each player’s talents and abilities. Special guests will discuss fitness as it relates to the technical, mental and physical components of the game. We will also cover all age groups and ability levels including discussions on training juniors, seniors, men and women. The show will operate under one simple mission…to help guide and direct players of all levels through optimal golf training programs designed to produce championship performance. We will dedicate discussions to the long term health, well being and performance of golfers worldwide. Tune in Tuesdays at 11 AM Pacific to Fitness For Golf, right here on the VoiceAmerica Sports Channel.

By Diarmid “Scotty” McVicar, RPT, CWCE

As golfers, gaining muscle strength in the legs, core and upper body is crucial in supporting the body during the golf swing. What I would like to address this month is why and how a golfer should develop his/her muscular ability. Golfers need to develop strength without building bulk, as bulky muscles are shorter and can therefore restrict the golfer’s ability to complete a full swing.

How does the aspiring golfer or avid senior gain and maintain strength?
Start with the legs, which are needed for balance and leg drive. Exercises such as stair climbing, step-ups, wall sits and leg presses are excellent exercises, as is walking. To help prepare for the golf season, golfers should be walking for at least 20 minutes, a minimum of 3 days per week.

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By Diarmid “Scotty” McVicar, RPT, CWCE

Having worked hard all winter you now know how to stretch, work on your cardiovascular system, develop your core, and generally strengthen your muscles.

Now that the golf season is upon us and there is a tournament every weekend, it is time to back off the really heavy fitness program you have been on, but it’s still important to maintain your fitness level! The high school students at the Academy are now working on fitness routines at the course after their regular golf training – it’s hard to find the motivation to work out indoors during daylight savings time! The following drill is an example of one of their routines, which will give you a chance to both practice your golf and maintain your fitness:

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By Tanja Grad

Golf is a highly athletic event and you, the golfer, are the most important tool! Do you want to increase your driving distance? Have a more constant swing? Prevent career ending injuries? Then, you need to pay attention to that most important tool. Golf is a sport, and golfers are athletes. Like any athlete, golfers must condition their bodies to perform in sport and I will show you how! After recently completing the ‘Golf Biomechanics Intensive’ certification at the C.H.E.K. (Corrective Holistic Exercise Kinesiology) Institute, in San Diego, I am very enthusiastic in applying my knowledge here at home.

Studying side by side with the world’s leading experts in holistic golf conditioning: including Janet Alexander, current trainer of Mike Wier and Michelle Wie, we learnt that knowledge alone is not power, but applied knowledge is power. You will benefit from my applied knowledge of functional and corrective exercises specifically designed for the conditioning of golfers.

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By Maureen Noble

Fall and winter are great times to start a physical activity program because the air is so cool and crisp! The hot lazy days of summer are long gone, so step it up a notch; your body will thank you.

The world health organization has identified obesity as one of the major public health problems for the twenty-first century. In Canada, the prevalence of overweight and obesity in adults has increased dramatically during the past ten years, with almost half the population now classified as being either overweight (33%) or obese (15%). Obesity is the result of energy imbalance over time likely from a combination of genetic and environment factors that determine individual energy needs, voluntary food consumptions, and activity patterns. Because the prevalence of obesity is increasing at such a dramatic rate, genetics alone cannot explain the obesity epidemic.

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By Tanja Grad, BSc Kinesiology

According to Winston Churchill, “Golf is a game whose aim is to hit a small ball into an even smaller hole, with weapons singularly ill-suited for the purpose”. Despite Churchill’s misgivings, golf is an extremely popular sport – and especially among Oceanside residents.

Golf is an excellent reason to get outside and enjoy the fresh air. Walking 18 holes equates to 3-4 miles of mild exercise. The game can also be a stress reliever (if it is just the opposite, see your local teaching professional for a tune-up). The social aspect of golf is also a bonus.

Golf, however, is not just a walk in the park. It is a highly athletic sport, and golfers are athletes. The golf swing demands the balance and coordination of every muscle and joint in the body. From the weekend warrior who wishes to continue to play injury free to the competitive athlete, conditioning for golf is essential. A strong, powerful and balanced body means increased driving distance, lower handicap, and fewer injuries. A general golf conditioning program should include stretching, cardiovascular conditioning and strength training. Stretches (such as trunk, hip and shoulder rotations) should be done as a warm-up prior to hitting. Walking is a great form of cardiovascular training! Strengthening of the shoulders, trunk and legs will improve the golfer’s performance. A comprehensive golf fitness program will involve stages of flexibility, core stability, strength and power training. A qualified golf fitness trainer can offer guidance and suggestions to starting a fitness program.

In order to play your best and avoid injury, golfers must condition specifically for the sport of golf. Golfing as a fitness program in itself will provide only limited benefits; to make the most of your time on the course, one must be fit for golf!