Weight Training for Golf

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• Publisher: Price World Publishing
• Year: 2012
• eBook ISBN: 9781936910151
• Edition: 0

Weight Training for Golf is the most comprehensive and up-to-date golf-specific training guide in the world today. It contains descriptions and photographs of the most effective weight training, flexibility, and abdominal exercises used by golfers worldwide, including the 2010 US Open champion, Graeme McDowell and World Golf Hall of Famer, Annika Sorenstam. This book features year-round golf-specific weight-training programs guaranteed to improve your performance and get you results. No other golf book to date has been so well designed, so easy to use, and so committed to weight training. This book enables golfers of all skill levels to add extra yardage to their drives and irons without having to buy the latest technology in golf. By following this program you can develop the flexibility and strength required to eliminate fatigue and increase distance with every club in your bag. With stronger and more flexible muscles, you will not only hit the ball farther but you will have better control over all of your shots throughout the round. Most importantly, you will reduce your chances of injury and be able to play 18 holes without any problems. 'Through dedication to Kai's methods, I was able to reach the next level and become the number one player in the world for six consecutive years.' -- Annika Sorenstam, World Golf Hall of Famer and 10 time major champion

Table of contents

• Title page
• Copyright page
• Table of Contents
• Praise for The Author
• Author Page
• Acknowledgements
• Introduction
• These Were The Days:
• The Scope of This Book
• Part 1
• Why Weight Training for Golf
• Women Versus Men
• Recreational vs. Professional
• Children and Juniors
• Equipments and Workout Schemes
• Part 2
• Be The Best You Can Be
• The Quality of your Workout
• Warm Up Before Workout, Practice and Play
• Progressions
• Periodization
• Reps, Weight, Speed, Range of Motion
• The Principles
• Principle No. 1:
• Principle No. 2:
• Principle No. 3:
• Abs In Against The Wall
• The Function of The Abs During The Golf Swing
• The Function of The Abs During The Golf Swing Text
• Principle No. 4:
• Part 3
• Back Pain
• Picture # 1:
• Are You Still Doing Cardio
• 1. Upper Body Ergo meter
• 2. Pushing The Treadmill
• 3. Running in Place
• Recuperation and Stretching
• The Mind
• Managing Your Mind
• Nutrition
• Nutrition Support for Training and Playing
• Nutritional Demands of An Athlete in Training
• What Is The Ideal Diet Composition?
• The Importance of Water and Electrolytes Before and During The Event
• The Importance of Carbohydrates Before and During The Event
• The Importance of Protein and Carbohydrates after The Event
• Omega-3s for Inflammation
• Sports Nutrition Supplements:
• Part 4
• Understanding The Excercises
• ARMS
• 2. One Arm Twisting Biceps Curl to Overhead Alternating
• 3. Cable Concentration Curl
• 4. One Arm Cable Curl
• 5. Hammer Curl to Overhead Extension
• 6. Triceps Kickback
• 7. Cable Triceps Extension Abducted
• 8. Cable Triceps Pushdown
• 9. Rope Triceps Pushdown
• 10. Chin-ups
• 11. Close Grip Pushups
• SHOULDERS
• 2. DB Rotation Interior Up
• 3. Cable Rotation Exterior Down
• 4. Cable Rotation Interior Down
• 5. DB Rotation Neutral
• 6. DB Rotation Abducted
• 7. DB Overhead Extension
• 8. DB Rotation Exterior Up Alternating
• 9. DB Rotation Interior Up Alternating
• 10. DB Front to Side Raises Alternating
• 11. Lying Rear Deltoid
• 12. Cable Rotation Neutral
• 13. Cable Rotation Abducted
• 14. Cable Front Deltoid
• 15. Cable Rear Deltoid
• CHEST
• 2. Incline Bench DB Chest Press Together
• 3. Incline Bench DB Chest Press Alternating
• 4. Incline BB Press
• 5. Flat Bench BB Chest Press
• 6. Bent Arm Pull Over
• 7. Lying Rope Pull Over
• 8. Cable Cross Over
• 9. Pushups
• 10. Pushups Wide
• 12. Pushups on Ball Shins
• 13. Pushups on Ball, Two Feet
• 14. Pushups on Ball, One Foot
• BACK
• 2. Standing Row
• 3. Jockey Row
• 4. Pullups
• 5. Pullups on Straps Angled
• 6. Pullups with Leg Help
• 7. Pullups with Helper
• 8. Pullups on Straps
• 9. Pullups on Straps Parallel Grip
• 10. Cable Lat Pull Down
• 11. Rope Lat Pull Down Alternating
• 12. Kneeling Two-arm Lat Pull Down
• LEGS
• 2. Back Lunge
• 3. Front to Back Lunge
• 4. Front to Back Lunge on Board
• 5. Diagonal Lunge
• 6. Plié Lunge
• 7. Plié Lunge on Board
• 8. Jumping Front to Back Lunge
• 9. Twisting, Walking Lunge
• 10. DB Squat
• 11. DB Squat on Board
• 12. BB Squat
• 13. Cable Abductor
• 14. Cable Adductor
• 15. Cable Front Extension
• 16. Cable Back Extension
• 17. Step Up
• CORE
• 2. Crunches on Ball One Leg
• 3. Superman on Ball
• 4. Supine Hip Extension on Ball
• 5. Supine Hip Extension on Ball, One Leg
• 6. Hamstring Curl on Ball
• 7. Hamstring Curl on Ball, One Leg
• 8.Obliques on Ball
• 9. Obliques on Ball with MB
• 10. Prone Jackknife
• 11. Prone Jackknife One Leg
• 12. Supine Shoulder Rotation on Ball
• 13. Plank
• 14. Plank, One Leg
• 15. Plank, One Arm
• 16. Plank, One Arm, One Leg
• 17. Plank, no Arms
• 18. Side Plank on Elbow
• 19. Side Plank on The Arm
• 20. Hanging Abs
• 21. Pushup Hold Rotation
• 22. Pushup Hold Rotation with Reach Through
• 23. Knee to Elbow
• ROTATIONAL
• 2. One Arm Cable pull
• 3. Straight Cable Rotation
• 4. Wood Chop Down
• 5. Wood Chop Up
• Whole Body and Power
• 2. Dead Lift
• 3. Shot Put
• 4. MB Throw to Wall
• 5. MB Throw Sitting
• 6. MB Slam
• 7. Bench Jump
• 8. Get Ups
• 9. Pushup to Jump
• A Couple Challenges:
• Two Ball Pushup with Two Feet
• RUBBER BAND
• 2. RB Push
• 4. RB Twisting Curl to Over Head
• STRETCHES
• 3. Gluteus on Ball
• 5. Quadriceps Lying
• 7. Ab Stretch on Ball
• 9. Spinal Rotation RB
• 10. Chest and Shoulder and Biceps RB
• 12. Calf FR
• 14. Hamstring FR
• 16. Gluteus FR
• swing Fault Exercises
• 1. Abs in for Address Position
• 2. DB Pendulum Swing
• 3. Arm Connection Rotation with Club
• 4. Back Swing Cable Rotation
• 5. Cable Hip Rotation Rope
• 6. RB Straight Rotation
• 7. MB Straight Rotation
• 8. MB Throw to Wall
• 9. MB Lunge Lotation MB
• 10. MB Wood Chop Up
• 11. RB One Arm RB Push
• 12. Shot Put
• Part 5
• The Workout Programs
• 1. Building and Learning
• 2. Strength
• 3. Power
• 3. MB Throw to The Wall
• 4. In Season
• 5. Travel and no Gym
• Recommended Reading and Websites
• About The Author