Training you can do now to gain zip for the back nine this season
By Neil E. Wolkodoff, PhD
While our recent study demonstrated that golf is a better health exercise than fitness building, there is a reason to prepare for golf play. Regarding energy system fitness, the easier you can go the distance, the better you will play. The back nine becomes more enjoyable when you don’t get out of breath on the hill on 18.
Golf requires a consistent energy expenditure (EE) whether you play in a motor cart or walk in some fashion. The more dynamic your mode of transport, i.e., electric trolley/caddie versus pushcart/carry bag, the higher the EE. Walking requires more energy expenditure than a motor cart. Our study revealed that in scientific terms, as measured by actual oxygen consumed, golf starts at more than a leisurely walk and then increases to more than a brisk walk intensity.
Weigh more and expend more total calories. Interestingly the EE is relatively constant as a function of weight. In other words, golfers used about the same energy rate, with the real difference being weight.
What was also clear from this study, the higher your VO2 Max or aerobic fitness, the lower your EE during golf as a percentage of that number. That translates into a more effortless, focused round where you will score better. With the electric trolley or caddie, you expend 9.88 millimeters of oxygen per kilogram of body weight (2.2 pounds). If your VO2 max is 17 ml/kg/min, you work at 60% of your capacity. The yips come into play from general fatigue with brisker walks, elevated greens, and tee boxes. Expand your max to 23 ml/kg/min, and that percentage drops to 43% of your max. At that level, golf is more enjoyable, and you will perform better. Well below the physiological “yips” level.
An energy system training program from now until the end of May will allow you to transition to golf with a higher capacity. Getting a VO2 test is best to determine where you are and how to focus your time. The following training ideas apply to those golfers with no medical conditions that would affect exercise intensity or duration and no orthopedic limitations. Make sure your physician is good with any exercise plan.
Step one is to participate in regular cardiovascular training three times per week in the off-season. Ideally, you want to work up to 45+ minutes of moderate to slightly more intense activity. Treadmill walking at grade, upright cycling, and a total-body elliptical all have good training carryover to golf.
Setting intensity is relatively simple. Keep increasing the speed/resistance until you feel two things. Burn in the legs and a noticeable increase in your breathing rate where a conversation gets a bit disjointed. Then, back off the difficulty, so you are just under this point. With a VO2 test, you can set this much more precisely. However, this will get you into the intensity neighborhood.
Suppose you have time and your fitness is at least average. Some interval or sprint training will further aid golf performance by elevating your ability to go up hills effortlessly. While not individualized for the person, group cycling classes will provide an external training structure and motivation.
If you prefer to try this on your own, take an upright bike and alternate 30-second periods of high resistance/intensity with 90 seconds of pedaling with no load. For the 30 seconds, you should feel like you can’t do 40 seconds, and there is a very noticeable burn in the legs. A five-minute warm-up and the same cool-down with 10-15 cycles of the above rotation is an excellent one-day-per-week regimen.
While our recent study demonstrated that golf is better health exercise than fitness building, there is a reason to prepare for golf play. In terms of energy system fitness, the fitter you are to go the distance, the better you will play. The back nine becomes more enjoyable when you have the energy needed for optimal golf.
Golf requires a consistent energy expenditure (EE) whether you play in a motor cart or walk in some fashion. Walking requires more energy expenditure than a motor cart. Our study revealed that in scientific terms, as measured by actual oxygen consumed, golf starts at more than a brisk walk then accelerates to a very brisk walk. The more dynamic your mode of transport, i.e., electric trolley/caddie versus pushcart/carry bag, the higher the EE.
Interestingly the EE is relatively constant as a function of weight. In other words, golfers used about the same rate of energy, with the real difference being weight. Weigh more, expend more total calories.
What was also clear from this study, the higher your VO2 Max or aerobic fitness, the lower your EE during golf as a percentage of that number. That translates into a more effortless, focused round where you will score better. With the electric trolley or caddie, you expend 9.88 millimeters of oxygen per kilogram of body weight (2.2 pounds). If your VO2 max is 17 ml/kg/min, then you are working at 60% of your capacity. The yips come into play from general fatigue with brisker walks, and the greens and tee boxes being elevated. Expand your max to 23 ml/kg/min, that percentage drops to 43% of max. At that level, not only is golf more enjoyable, but you will perform better. Well below the physiological “yips” level.
An energy system training program from now until the end of May will allow you to transition to golf with a higher capacity. Getting a VO2 test is best to determine where you are how you need to focus your time. The following training ideas apply to those golfers with no medical conditions that would affect exercise intensity or duration, and no orthopedic limitations. Make sure your physician is good with any exercise plan.
Step one is participate in regular cardio-vascular training three times per week in the off-season. Ideally, you want to work up to 45+ minutes of moderate to slightly more intense activity. Treadmill walking at grade, upright cycling and a total-body elliptical all have good training carryover to golf.
Setting intensity is relatively simple. Keep increasing the speed/resistance until you feel two things. Burn in the legs and a noticeable increase in your breathing rate where a conversation gets a bit disjointed. Then, back off the difficulty so you are just under this point. With a VO2 test, you can set this much more precisely, however this will get you in the intensity neighborhood.
If you have time, and your fitness is at least average, then some type of interval or sprint training will further aid golf performance by elevating your sprint capacity. Group cycling classes, while not individualized for the person, will provide an external training structure and motivation.
If you prefer to try this on your own, simply take an upright bike and alternate 30 second periods of high resistance/intensity with 90 seconds of pedaling with no load. For the 30 seconds you should feel like you can’t do 40 seconds and there is very noticeable burn in the legs. A five-minute warm up and same cool-down with 10-15 cycles of the above rotation is a good one-day per week regimen.
Neil E. Wolkodoff, PhD, performs research on golf and sports, and provides programs to improve human performance and health. He has worked successfully with PGA, collegiate and junior golfers over the last 25 years. He has authored five books and numerous research articles. Wolkodoff is the Medical Program Director for the Colorado Center for Health & Sports Science.