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Core Performance for Golf

Printed From: Golf Instruction Forum
Category: Physical Training and the One Plane Swing
Forum Name: Physical Training and Flexibility
Forum Discription: Discuss unique physical training and flexibility requirements pertaining to the one plane swing.
URL: http://www.golfinstructionworld.com/golf-instruction-forum/forum_posts.asp?TID=2368
Printed Date: 19 October 2018 at 7:39pm
Software Version: Web Wiz Forums 10.11 - http://www.webwizforums.com


Topic: Core Performance for Golf
Posted By: hayes959
Subject: Core Performance for Golf
Date Posted: 26 March 2006 at 9:58pm

Last week I received my new Core Performance for Golf, dvd and workout manual.  It is done by the good folks at Athletes Performance out in Ariz.  All I can say is wow.  The workouts are based around flexibility, stability, muscle recovery and regeneration, power and strength, without using weights, or highly sophisticated equipment.  All you need is a med ball, a physioball, a piece of rope for stretching and a golf club, if a speed stick is not handy.  Can add a pair of stretch bands for about $8 and a foam roller for another $20.  I have learned much about how stability, flexibility, the core and hips provide power in the golf swing. 

The first workout I was pooped from the stretching warmup.  The stretching is very golf specific and you really get an idea of how the body funtions in the golf swing.  I have learned that I knew very little about how to stretch correctly.

Regeneration????  Helping muscles recover after a workout, or a round of golf.  Who ever heard of a way to get rid of that stiff back, tight hamstrings, or that sore feeling in the feet from walking a round.  Yes, a means to help the feet recover, by rolling the foot around on a golf ball to improve circulation.

$29.95 on Amazon.com.

 




Replies:
Posted By: Winfinancial
Date Posted: 26 March 2006 at 11:32pm

Hayes,

I am not finding this on Amazon. Is it the DVD package specific to Golf only that is on the AP website for $49.95?

Thanks



-------------
Winfinancial 8.5 hdp


Posted By: hayes959
Date Posted: 27 March 2006 at 8:53am

That's it.  I just checked Amazon.com and they have it for $49.75.  I got if from the Amazon site through a 3rd party.  My lucky day.

If you have a Border's bookstore close by, check out the book, Core Essentials, by AP.  It's $18 and has basically the same exercises with a weightlifing component to cover all sports.  The book has some full size photos of the demo exercises.    I just started to blend the weight exercises from Core Essentials with the weekly program from the Core Performance for Golf DVD.  I just can't let the weights go!

What I have gotten the most benefit from the book and DVD is the stuctured workouts for golf/sports that balances stability, flexibility, strength and power.  I have always had great emphasis on weight training and didn't even know about the benefits of stretching properly, medicine balls and doing exercises on 1-leg.  The more I have read about functional training, it seemed to be difficult finding routines to tie it all together.  This Core Performance for Golf stuff is excellent.  The stretching stuff I sent you a couple of weeks ago is real good, this stuff is great.  I'm done, my search for the perfect golf workout  is finished. 

I can honestly say, that I am seeing some positive results from incorporating the "Vijay Routine" exercises since 1/1/06 emphasizing rotation with cables and the med ball.  I seem to be hitting some balls in places that I never hit them before and have missed a few irons that should have been short and ended up pin high and several iron shots that were long. 

Have a great day.



Posted By: Winfinancial
Date Posted: 27 March 2006 at 11:36am

Hayes,

I will look at those 2 items. What is your opinion about weights vs the new DVD program. I am debating making an adjustment. I have and use a Soloflex + free weights with dumb bells. I just wonder in your opinion if this program you are on is better for the application of core improvement? In terms of Range of motion, stability etc.

Thanks,



-------------
Winfinancial 8.5 hdp


Posted By: hayes959
Date Posted: 27 March 2006 at 3:10pm

Win,

I am struggling with the weights issue as I have done strength training for over 30 years.  The FitnessForGolf folks place the emphasis on stability, balance and flexibility with minimal lifting of weights.  The Core Performance for Golf program has no weights, other than a medicine ball.  The program in the Core Performance book places some more emphasis on weights several days per week along with a lot of the stretching, stability and balance stuff from the Core Performance for Golf dvd.  The lifting exercises were with dumbbells and things like alternating DB bench press, 1-arm/1-leg rows, lunge dropping into a split squat and something called a split DB curl to press, placing one leg on a bench about knee high and doing a curl into a press with DB's, all for 15 reps.  Notice the emphasis of methods to build stability;  alternating bench press, split squat, 1-arm/1-leg row and the split curl to press exercise.  The dvd explains the generation of power form the core and hips as more of a flexibility and rotation issue.

Athletes Performance has lots of professional athletes training at their facility including baseball players (much like golf swing) Pat Burrell, Vernon Wells, Chase Utley and NOmar Garciaparra.

Based on the positive results that I have seen from doing some of this stuff piece-mealed, I am buying into the value of a dedicated program like Core Performance.  I just need to get my ego out of the way.  I figured a hybrid of doing the golf program with a blend of weight exercises from the book wouldn't hurt.  I think Mark Verstegen at Athletes Performance would approve.



Posted By: Sammy
Date Posted: 28 March 2006 at 2:07pm
Originally posted by hayes959 hayes959 wrote:

Last week I received my new Core Performance for Golf, dvd and workout manual.  It is done by the good folks at Athletes Performance out in Ariz.  All I can say is wow.  The workouts are based around flexibility, stability, muscle recovery and regeneration, power and strength, without using weights, or highly sophisticated equipment.  All you need is a med ball, a physioball, a piece of rope for stretching and a golf club, if a speed stick is not handy.  Can add a pair of stretch bands for about $8 and a foam roller for another $20.  I have learned much about how stability, flexibility, the core and hips provide power in the golf swing. 

The first workout I was pooped from the stretching warmup.  The stretching is very golf specific and you really get an idea of how the body funtions in the golf swing.  I have learned that I knew very little about how to stretch correctly.

Regeneration????  Helping muscles recover after a workout, or a round of golf.  Who ever heard of a way to get rid of that stiff back, tight hamstrings, or that sore feeling in the feet from walking a round.  Yes, a means to help the feet recover, by rolling the foot around on a golf ball to improve circulation.

$29.95 on Amazon.com.

 

Hayes,

Is this the DVD you're talking about?  I'm going to order it but I wan't to be sure I'm ordering the right one.

http://www.amazon.com/gp/product/B000AUC832/102-8074034-6448117?v=glance&n=3375251 - http://www.amazon.com/gp/product/B000AUC832/102-8074034-6448 117?v=glance&n=3375251

Thanks!



Posted By: hayes959
Date Posted: 29 March 2006 at 9:00am

Sammy,

That be the one. 

Last night I did one of the "light" workouts, they alternate every other day, and was fairly taxed after doing the Movement Preparation warmup consisting of about 8-10 stretches and movements like lunges with a twist, 15 easy minutes on the treadmill, and then the Regeneration stretches at the end, consisting of another 10 stretches and "awkward", movements.

I am a longtime weightlifting guy, and this Core Performance for Golf workout has seriously caught my attention and opened my eyes as to how the body functions during the golf swing.  Forget golf, how about improving the quality of our daily lives!  The program is set up with 4, 3-week phases, 6 workouts per week that consist of lifting nothing heavier than a medicine ball that is used for rotational throws against a wall.  There are some movements done on 1-leg, and I struggled with some balance and stability issues at first.  But, the more I do them, I see marked improvement.  I could not believe in the difference in the stability and balance between my left and right legs.  As stated in the dvd, it is quickly starting to balance out.

I guarantee, you will not be disappointed. 



Posted By: One Planer
Date Posted: 29 March 2006 at 9:50am
Originally posted by hayes959 hayes959 wrote:

I guarantee, you will not be disappointed. 



If Hayes endorses it, you can bet it's a good program.  I haven't ordered it yet, but I plan to. 

 


Posted By: Sammy
Date Posted: 29 March 2006 at 9:54am
Originally posted by hayes959 hayes959 wrote:

Sammy,

That be the one. 

Last night I did one of the "light" workouts, they alternate every other day, and was fairly taxed after doing the Movement Preparation warmup consisting of about 8-10 stretches and movements like lunges with a twist, 15 easy minutes on the treadmill, and then the Regeneration stretches at the end, consisting of another 10 stretches and "awkward", movements.

I am a longtime weightlifting guy, and this Core Performance for Golf workout has seriously caught my attention and opened my eyes as to how the body functions during the golf swing.  Forget golf, how about improving the quality of our daily lives!  The program is set up with 4, 3-week phases, 6 workouts per week that consist of lifting nothing heavier than a medicine ball that is used for rotational throws against a wall.  There are some movements done on 1-leg, and I struggled with some balance and stability issues at first.  But, the more I do them, I see marked improvement.  I could not believe in the difference in the stability and balance between my left and right legs.  As stated in the dvd, it is quickly starting to balance out.

I guarantee, you will not be disappointed. 

Thanks Hayes.  I plan on ordering it soon.  I've been lifting weights and running for years.  I've had to quit lifting for the past few months because I'm having problems with my elbows but I continue to run.  I need to work on my flexibility more than anything.  I wish I would've known about this DVD sooner as I could have been working on this over the winter.  I'm looking forward to getting starting.

Thanks again Hayes!



Posted By: sundevil
Date Posted: 29 March 2006 at 1:14pm

Found it here for $29.95 (shipping was around $9).  Hopefully, it is the same product.

http://www.power-systems.com/nav/closeup.aspx?c=15&g=2974&Core/Performance/Series - http://www.power-systems.com/nav/closeup.aspx?c=15&g=297 4&Core/Performance/Series

 

 



Posted By: hayes959
Date Posted: 29 March 2006 at 2:59pm

Sundevil,

That is the one.  Power Systems is also a good source for stretch bands, and other goodies.

I am very anxious to hear what some of you guys think after getting into the program. 



Posted By: sundevil
Date Posted: 29 March 2006 at 3:53pm
Originally posted by hayes959 hayes959 wrote:

Sundevil,

That is the one.  Power Systems is also a good source for stretch bands, and other goodies.

I am very anxious to hear what some of you guys think after getting into the program. 

Good to know -I ordered the golf version today.  Can't wait to get it.

I had previously bought the ball and dvd (kind of a general fitness program) made by the same company from Sams Club.  It is amazing how so much more effort is needed to balance yourself when doing exercises on the ball and how easy the girl in the dvd makes it look.

 



Posted By: monkeyboy
Date Posted: 29 March 2006 at 7:19pm

The website wasn't keen on sending me a copy.

Could you get a copy of this from a bookshop in the US?  I've got some colleagues in New York at the moment and fancy sending them on a wild goose chase...

 



Posted By: flyfishin
Date Posted: 29 March 2006 at 8:43pm
Thanks for the money saving post sundevil.  I just ordered mine.


Posted By: sundevil
Date Posted: 07 April 2006 at 1:15pm
Got mine yesterday and skimmed through it.  Lots of good stuff.  Didn't take long for me to see how inflexible and uncoordinated I really am. 


Posted By: flyfishin
Date Posted: 07 April 2006 at 1:34pm
I've been doing just the first stretching section for the last two days.  My back has been feeling great.  I also noticed my balance is not as good as I thought it was.

-------------
"Setting a good example for children takes all the fun out of middle age."


Posted By: wannabe
Date Posted: 10 April 2006 at 6:57pm
So what's the latest report? Do I need to get this? How long does a workout take? Will I really do it? So many questions......


Posted By: flyfishin
Date Posted: 10 April 2006 at 8:32pm
I've only done the stretching section of the DVD.  I've done it every day since I received the DVD. It takes about 15 minutes to do the stretching part.  I haven't had a backache since I started doing the stretches.  That's the first time I've been able to say that since..... I can't remember that last day I didn't have a back ache.  The stretching is just what I needed.

-------------
"Setting a good example for children takes all the fun out of middle age."


Posted By: sundevil
Date Posted: 10 April 2006 at 9:27pm
I am similar to flyfishin - just doing the streching so far (only a few times a week though).  I had been going to physical therapy for back pain and many of the stretches are similar to what I was doing there.  It does great for my back, especially if I work in a few strenghthening exercises (mostly abs, legs). 


Posted By: hayes959
Date Posted: 11 April 2006 at 8:41am

fly & sun,

I have been faithful to the workouts for about 3 weeks, and the one thing that is encouraging, is the continual improvement in the flexibility and balance.  The Movement Prep stretches/movements at first were a little taxing, especially the Rear Lunge with Twist and the Front Lunge w/forearm to calf.  They are now much easier to perform.  It is motivating to see continual improvement. 

Two deficiencies I had were more balance and stability when doing exercises on my left leg, and the range of motion in the backswing , turning right was greater than the range of motion from impact to follow through, turning left.  It is good to identify weaknesses and see steady progress to correct them.

Let me know if you guys see anything similar.  Play well.

 



Posted By: gwlee7
Date Posted: 15 April 2006 at 10:12pm
I finally ordered this as well just a few minutes ago.  It should be here when I get back from going to Long Island (Tues - Sun) with my wife to visit some of her family.


Posted By: cld12
Date Posted: 16 April 2006 at 1:14am

Hayes,

Did you stop using the kettlebells?  I have not used them, but they still seem like the perfect workout for golf.  I also believe in yoga, but I do not enjoy it.  I not only believe stretching will improve your golf game, it improves your daily life.  I will try these videos.  Thanks for pointing them out.  By the way you might like rowing more than the treadmill,  I think that it exercises more muscle groups.  I have started doing hard intervals on the rower, and I enjoy it more than running, and I used to run marathons.

cld



Posted By: hayes959
Date Posted: 17 April 2006 at 3:06pm

cld12,

I still throw around the KB's doing swings as well as some snatches and cleans.  I am still trying to incorporate all my various goodies into a balanced program.  I like the KB's for the development of the hip drive.  The Core Performance stuff is great.  I really think, for me, the key is going to be to periodize my workouts.  The professional folks seem to go for 3 week cycles focusing on flexibility, stability and  balance, power and strength.  Don't want the body to get too grooved, or used to the same movements. 



Posted By: monkeyboy
Date Posted: 19 April 2006 at 9:35am
Originally posted by cld12 cld12 wrote:

By the way you might like rowing more than the treadmill

Is rowing any good for the core then?  I hate running, but love the rowing machines.

 



Posted By: rayvil01
Date Posted: 28 April 2006 at 9:58am

How heavy a medicine ball does this take, please?  I went to order the DVD, but figured I'd order the ball at the same time and supplier to cut the shipping.  They've got them out there from 2# to 30#.  I'm pretty sure I don't want the 30-pounder.   

Thanks in advance.



-------------
http://buildperfectgolfswing.blogspot.com/2012/09/golf-swing-lag-most-important.html - How to improve your golf swing lag




Posted By: Sammy
Date Posted: 28 April 2006 at 10:43am
Originally posted by rayvil01 rayvil01 wrote:

How heavy a medicine ball does this take, please?  I went to order the DVD, but figured I'd order the ball at the same time and supplier to cut the shipping.  They've got them out there from 2# to 30#.  I'm pretty sure I don't want the 30-pounder.   

Thanks in advance.

I have a 6 lb medicine ball and that seems to be working out fine.  I got mine at 2nd wind and they didn't have anything but a 6lb or 10lb ball.  I figured the 10lb would be too heavy so I went with the 6lb ball.  I think it's about right starting out.  I may try to move up to an 8lb ball once I get into to it more (I've only been doing it for 3 weeks now).  I'm interested in knowing what others are using.



Posted By: hayes959
Date Posted: 28 April 2006 at 1:53pm
I have a 10lb., but I am a big, bad dude.


Posted By: Sammy
Date Posted: 28 April 2006 at 2:57pm

Originally posted by hayes959 hayes959 wrote:

I have a 10lb., but I am a big, bad dude.

10lbs?  Boy do I feel like a Nancy boy. 



Posted By: hayes959
Date Posted: 28 April 2006 at 3:35pm

I left out that I am old and bald!

I am in the market for an 8 lb'er for a little more speed work.  Ideally, I think I should have started with the 8 lb'er.



Posted By: cld12
Date Posted: 28 April 2006 at 9:34pm
Originally posted by monkeyboy monkeyboy wrote:

Originally posted by cld12 cld12 wrote:

By the way you might like rowing more than the treadmill

Is rowing any good for the core then?  I hate running, but love the rowing machines.

     I have very little idea what "core" means. I think that it is a little trendy right now.  If core means the back, spine, abs, and legs, then yes it exercises the core.  I am not trying to be a smarta**. I work out a lot and I think what people are calling "core" workouts are workouts that improve balance in multiple positions.  This would mainly mean the spine muscles,legs, and the abs. I feel that anything that improves strength, balance, and flexablity will improve both the way you feel and your golf.

     I am personally going to keep rowing, because I like it.  I think that Hayes is on to something with the kettlebell.  I just got one and some videos and I think that it will improve my strength dramatically. I think that most golfers that like to workout would think the same thing.  Finally, I need to improve my balance and flexability.  The Core Performance Video for Golf looks very good for this.  If you want to go to a class find a Power Yoga class.  We even have a "Core" Power Yoga studio in Boulder, CO. (See what I mean).

cld12



Posted By: ecnerwal
Date Posted: 29 April 2006 at 1:39am
I bought this program several weeks ago and have been doing it religiously.  I'm on my last week of Phase 2 and will be starting up with Phase 3.  If you go through the question and answer section on the website, you will find that the Golf DVD is a simplified version of a Verstegen workout.  If you look at his book, you will find that there are some weight exercises that you can use instead of the medicine ball work.  The thing I like about the DVD program is that with a minimum investment  in equipment, you can do everything at home!

If you go to coreperformance.com, you can sign up for a free seven day trial for an online program.  If you plug in golf as your sport, you will come up with a program that is different from the Golf DVD.  Hell having you doing some work with dumbells and cable pulls.  There are several Quicktime videos demonstrating how to do the exercises.  Check it out!




Posted By: hayes959
Date Posted: 29 April 2006 at 10:30pm

ecnerwal,

Great program.  I was diggin the Phase 2 medicine ball work. 

On Thursday, I walked a hilly, very spaced out course, and I wasn't even tested physically.  The next day I didn't feel any after effects.

I have the Core Performance book and occasionally I will do a couple of weeks of the workouts including the weighlifting.



Posted By: flyfishin
Date Posted: 29 April 2006 at 10:39pm
hayes you started a mini revolution here. Now if I can just stop eating the powdered sugar donuts.

-------------
"Setting a good example for children takes all the fun out of middle age."


Posted By: ecnerwal
Date Posted: 30 April 2006 at 1:41am
Originally posted by hayes959 hayes959 wrote:

ecnerwal,

Great program.  I was diggin the Phase 2 medicine ball work. 



The fitness center where I do my workouts is wall-to-wall mirrors so I end up taking my medicine ball outside and doing the exercises in the entranceway on some masonary columns.  I get some strange looks as people go in and out, but I feel the medicine ball throws are beneficial.  Wait till they get a look at me when I start phase three and have to do the one-legged stuff.  Hopefully I won't fall on my a**  !!!

Dave
(who really was reaching to use his middle name spelled backwards for a screen name).




Posted By: hayes959
Date Posted: 01 May 2006 at 10:50am

Dave,

Over the past several months I have done some 1-leg lifts like DL's and RDL's and the 1-leg on bench curl and press with DB's..  You will be fine.  Just use lighter weights and focus on balance and stability.

I liked the recent comments of Phillies, pitching phenom, Cole Hamels recently.  Over the past several seasons he has missed a lot of time due to back and other assorted physical issues.  He tossed a 3-hit, 14 strikeout gem the other day in Triple A.  Afterwards, he stated that he has gotten away from just going in the gym and lifting weights, and now has a trainer who has taught him how to train and strengthen his core properly.

 



Posted By: ecnerwal
Date Posted: 01 May 2006 at 9:44pm
Originally posted by hayes959 hayes959 wrote:

Dave,

Over the past several months I have done some 1-leg lifts like DL's and RDL's and the 1-leg on bench curl and press with DB's..  You will be fine.  Just use lighter weights and focus on balance and stability.



Thanks...will do!  Having the book along with the DVD (and access to a gym) allows for many combinations.  Keeping it fresh helps!

By the way, I'm glad for Verstegen's sake that Garciaparra is having a good year so far.  Mr. Hamm has spent so much time on the DL that is wasn't much of an endorsement.

One thing I would point out is that even if you don't do the whole program, learning the Movement Prep exercises is a great way of preparing for a round.  I do them in my living room before leaving for the course, and then repeat the ones that don't call for lying down while waiting to tee off.  Much better than traditional stretching.




Posted By: 1planedreamer
Date Posted: 15 May 2006 at 2:42pm

Hey guys...newbie here. This is my first post! I never got into the specific fitness aspect of golf until about 8 months ago. I started working with a golf-specific trainer at my club. My instructor had worked with him before and highly recommended him. He works with guys on the PGA Tour, the Champions Tour and Nationwide Tour.  

I had the same experience some of you have had. I was taken aback by all the different things you could do with just a medicine ball and a stability ball. And don't get me started on all the different types of lunges, med ball throws and balance exercises.

But I've gotten better. My back no longer hurts and my index is a healthy 5.1, down from 10.6 last August. I've been working hard and the fitness routine has a lot to do with it.

Anyway, he has me do a lot of the same things you guys have been talking about. He doesn't have a DVD or anything, so I was thinking of getting a copy of the Core Performance one you guys have been discussing.

Last thing, I've checked into a lot of the online training programs and I haven't been real impressed. Even though it costs more for one-on-one training, it's worth it to me. What I would like to see in an online training program is something customized to me and delivered over the internet. That way I know what I am getting is meant for me and not just the same program given to everyone else.

Enough on my thoughts.

Bary



Posted By: golftrainer
Date Posted: 21 May 2006 at 11:52am
Barry,

There are many online programs popping up, but you've got to make a personal contact with the site owner to get a feel for their approach, philosophy and knowledge of the golf swing to see if it fits for you.

A lot of these programs are all looking the same (go figure), so you've got to take the extra step to make a personal contact via phone.  If you can't contact the site owner, that should tell you something.

Also, see how much time they actually spend on the phone with you.  If they seem to want to get off quickly, I'd give that program a second thought.

Golf conditioning is exploding, and a lot of trainers, therapists and even chiropractors are jumping on the bandwagon.  Credibility and trust are key, so make that initial phone call.


Posted By: hayes959
Date Posted: 22 May 2006 at 10:09am

1planedreamer,

Check out the Athletes Performance website.  These are the folks who put out the Core Performance stuff.  I don't imagine that it is far different from their DVD's or books as I have both and the Core Essentials book has more weightlifting exercises.

Congrats on yur improvement in fitness and golf performance.



Posted By: 1planedreamer
Date Posted: 22 May 2006 at 11:06am
Thanks Hayes - I'll check out their website. 



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