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Circuit training has been
around since the 1950’s, yet more and more trainers
recommend this style of training for golfers who want
the best of everything all in one workout. With circuit
training, you get a complete weight training routine
along with cardiovascular benefits. It originally got
its name from programs that were designed to operate in
a circle and highlighted different exercises. Today,
circuit training programs are being designed
specifically for golfers because they address an
important issue…lack of time and still manage to deliver
great results!
Here’s how it works. A
circuit begins with 6 to 9 individual stations or
exercises designed to meet the needs of each player. A
comprehensive circuit will have upper and lower body
exercises, core exercises and will accommodate
repetitions for strength, endurance, stamina, mobility
and power. The rest intervals will dictate the amount of
cardio that is performed. Rest intervals typically range
from 30 to 120 seconds depending on the intensity and
needed recovery.
Remember that any
exercise equipment can be used so feel free to set up a
circuit with gym equipment, body weight, fitness tubing,
dumbbells, fitness balls, medicine balls or some mixture
of everything for some added spice and variety. Each
circuit can be repeated with specific rest periods
between each one. For beginners, a 15 to 20 minute
routine is ideal. As each individual feels more
confident and builds stamina, these sessions can be
increased to 30 minutes. Now, here’s a circuit you can
try at home.
Warm up 10 minutes
Step Ups - 20 secs -
Rest 30 seconds
Push Ups - 4 to 6 reps
- Rest 30 seconds
Medicine Ball Lunges - 6 to 8 reps
- Rest 30 seconds
Shoulder Press Tubing -
8 to 12 reps - Rest 30 seconds
Reverse Flyes w/DB - 8
to 12 reps - Rest 30 seconds
Double Crunches - 12 to
15 reps - Rest 120 seconds
Repeat Circuit or begin
10 minute cool down/stretch session
Susan Hill is a CHEK golf biomechanic, sports
nutritionist and fitness trainer. For more information
on her golf specific programs, visit http://www.fitnessforgolf.com.
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