Fit For Golf FAQ
Q. I cannot throw a medicine ball, what do you suggest as an alternative? Simulate the exercise as closely as possible with a cable machine or resistance band. I demonstrate an example of that in this video: Medicine Ball Alternative Example.
Another alternative is to purchase a suitable ball and find a suitable wall and do the medicine ball throws from the program at a separate time. I recommend THIS BALL. I recommend a weight of 4 to 8lbs depending on your strength level.
Q. What is the correct order of the programs / workouts?
This is no “correct order”. If you are a beginner to training I suggest starting with 101. The recommended sequence to go through the programs if you are a beginner is 101, Off Season, Super Speed. Each program has 3 recommended workouts per week for 12 weeks, so this would be 36 weeks of training.
If you are “In Season” you can use the In Season Power Program. This is slightly lower volume than the other programs to minimise fatigue and time spent training while still being able to train power and strength.
You can also try a workout from each program, and see where you want to start based on which one you like the best. Once you have chosen a program I recommend following the full program before moving onto another program.
Each of the programs has 3 workouts per week designed to be done on non consecutive days. There is a routine labelled “Golf Specific Movement & Mobility” which can be done on days in between the workouts.
For example purposes, let’s imagine you are going to workout Monday – Wednesday – Friday. (You can workout any days you want, but follow the sequence of workouts outlined below as a guide)
This is the sequence you would follow for 12 weeks (regardless of which program you are using):
Monday (Weeks 1-4): Phase 1 Workout A Wednesday (Weeks 1-4) Phase 1 Workout B Friday (Weeks 1-4) Phase 1 Workout C
Monday (Weeks 5-8) Phase 2 Workout A Wednesday (Weeks 5-8) Phase 2 Workout B Friday (Weeks 5-8) Phase 2 Workout C
Monday (Weeks 9-12) Phase 3 Workout A Wednesday (Weeks 9-12) Phase 3 Workout B Friday (Weeks 9-12) Phase 3 Workout C
After you have finished this sequence for the program you are following you can repeat the same sequence with another program. If you enjoyed a program there is also nothing wrong with repeating it and trying to improve on it.
The In Season Power Program is just one phase. You can repeat the workouts indefinitely throughout your “In Season”. The Super Speed Program also works well in season. You can choose to just do two workouts per week in season if you please, and still make great gains.
Q. I workout at home and don’t have certain equipment. What should I do?
Over 50% of the 1000+ Fit For Golf app users do their workouts from home. It can also be used while traveling / staying in hotels with a combination of the equipment in the following list that travels well, and hotel gyms. Here is the equipment list I recommend if doing the workouts from home:
- Medicine Ball: I recommend a 6-10lb ball weight. This is dependent on your strength level. LINK. All medicine ball exercises can be simulated with resistance bands / tubing if throwing a medicine ball is not an option for you.
- Dumbbells: The weight required will vary for different exercises but pairs of 20lb and 35lb would work well for most people. The more options in this regard the better. Most of the dumbbell exercises can be replicated with resistance bands however.
- Resistance Bands /Tubing: like these ones from Weinas .They can be used to replicate any of the exercises done on a cable machine in the gym, and can be used to simulate medicine ball exercises. They are also perfect for people who travel a lot. I also recommend this band from SKLZ, which will be used for warm-up exercises and is slightly different to the tubing style bands above.
- TRX Suspension Straps Equivalent OR Pull-up Bar: TRX Style Suspension Straps / Pull-up Bar
- Dowel Rod / PVC Pipe / Broom Handle (4-6 feet in length). A golf club can be used instead.
Q. How do I know what weight to select during the workouts?
Jumping and medicine ball throwing exercises are for power. Many of the jumps will not have any weight added, as body weight will be sufficient. The goal on the jump exercises is often increased jump height or distance, rather than weight. For the medicine ball throws, too much weight will not allow you to perform the exercises correctly. 6-10lbs is a good range, depending on your strength level. The goal with the med ball exercises is not more weight, but increasing how much power you create. If a ball feels too heavy or too light, you can adjust.
For the strength based exercises, weight selection on these exercises is important. We are using these exercises to improve our force production capacity and increase our muscle size. Use as much weight as possible without disrupting correct technique. Another way of explaining this is that it should be about an 8/10 difficulty level. Take this thought into consideration after each set you are counting towards your set total (don’t count a set if you’re just doing it as a warm-up or to get a feel for the exercise). Think to yourself “how hard was that set out of 10?” It needs to be between 7-9, or else you won’t be getting maximum benefit.
Start conservatively if necessary, especially if you are inexperienced with weight training and gradually build up. Regardless of the weight used, perform every rep with as much power as you possibly can. This is essential for maximising benefits.
I suggest starting each exercise with a conservative weight selection, and then trying to increase weight each set until you hit your threshold.
*Set number is just a guide*
When using heavy weights relative to your strength level for performing sets of relatively low reps (6 or less) it’s important you do 1-2 build up sets with lighter weights.
I recommend doing a least 2-3 “work sets” each session. I “count” a set if it’s within 90% of the top weight I use for that exercise that day.
Workout C in the Super Speed Workout is more of a power rather strength based session. The weights selected should be in a sweet spot where you can move them reasonably quickly, but require all of your effort to do so. Too light, and no force is required. Too heavy and you will not be able to complete them with the desired technique.
Q. Does the weight need to be the same for all sets? No, adjust weights as needed. For example you may start a set of hip hinges with 135lbs for 6 reps. If it feels too easy, you might perform your next set with 155lbs. You should then adjust accordingly for your next set, and so on.
Q. What does the “4-8” or “8-12” mean in the rep column? The “-” between two numbers simply means to between this number of reps. If you really want to increase your strength and power use weights that make the lower number tough. If you’re not comfortable with using very heavy weights relative to your strength level, or want to work a little more on strength endurance,
increasing muscle size, and burn a few extra calories you can stick closer to the higher number.
Q. I workout in a gym and the equipment to perform the exercises in a super set is often not available. Can I do them separately? Yes. The supersets I create pair a lower body and upper body exercise to allow more work be done in a shorter amount of time, without affecting the quality of the work. I.e when your lower body is resting, your upper body is working, and vice versa. Don’t worry if you cannot do the supersets as written in the program, just get through the session as best as you can.
Q. What should I do on the days in between the scheduled workouts? You can do anything you like, and it will be dependent on your goals. My advice is that you don’t do anything that is going to negatively affect your performances in the prescribed workouts too much. If you’re not reasonably fresh for the workouts, and able to give your all, I cannot guarantee results!
Q. I had an _________________ injury in the past. I’m worried about _________________ exercise. What should I do? Start conservatively and gradually build up. If you have an issue regress back, and then gradually build back up again.
Q. Can I perform workouts in this program two days in a row? It fits my schedule better. Yes, but be mindful you have now cut the recovery time between workouts by 50%. You may need to take it slightly easier the second day.
Q. Can I schedule the workouts on my calendar? Yes, just click into the calendar section of the app and you can schedule workouts.
Click on the day you wish to schedule a workout, then click add workout, and choose the workout you want to add.
If adding a lot of workouts at once, like for scheduling a full 12 week program it is easier to do so on an ipad or by logging into http://www.fitforgolf.trainerize.com on a computer. The bigger screen displays the calendar differently to a phone and it is much easier.
Q. I don’t have speed sticks, what should I do? Speed Sticks are an optional addition to the Fit For Golf – Super Speed Program. You do not have to do the Super Speed Drills. If you want to do them, but do not want to buy speed sticks, you can use a golf club. If you want to buy a speed sticks and radar go to http://www.superspeedgolf.com. You can enter the code fitforgolf for a 10% discount.
Q. I can’t do the Speed Stick Drills during my workout. Can I do them at a separate time? Yes absolutely. They are inserted into the workouts as an illustration of how to integrate them into a workout if you would like to merge the two together. If you cannot do them together which will be the likelihood for most people, just extract the drills and do them when you can. They can be done on
the same day you workout, or on a separate day. Use the speed stick tracking sheet in the summary section of your app above the list of workouts.
Q. Can I do all of the speed Stick Drills on one day in the week? Yes, but just do one set of each drill with each stick.
Q. What do the labels “Phase” and “Workout” mean? How is the program structured?
This 12 week program is split into 3 different phases called “Phases”. Each Phase lasts 4 weeks.
In each Phase, you have a Workout A, Workout B, and Workout C. There is also an additional “Golf Specific Movement & Mobility Session” in the Fit For Golf Super Speed Workout which is a 10 minute mobility routine that requires no equipment. You can do that as often as desired. I recommend doing it at least once per week.
The aim is to do each of the workouts A, B, and C for whichever program you are following each once per week for 4 weeks. This is explained further at the top of this document.
How do I cancel my subscription? Log into webpage fitforgolf.trainerize.com. Click – My Account, Billing, Cancel Subscription. You cannot do it on the app (Apple Policy).