To maximize your golf performance, the golf athlete needs to do a variety of different exercises and workouts to build and fitness.

The are seven physical performance factors that are crucial to every golf-conditioning program: posture, balance, mobility, stability (the combination of strength and balance), power, coordination, and endurance.

The ideal way to train for golf is using a Periodization process. Periodization is the process of varying a training program at regular time intervals to bring about optimal gains in physical performance.  Periodization is a fancy word for seasonal training. In other words, you need to mix it up and do a variety of exercises during the year.

Your workouts should fit the season you are in.  Even if you play golf all year round, you still need to vary your workouts so not to plateau. In order to build strength, you need to constantly push yourself by increasing intensity and resistance.  But you also need to allow your body periods of rest to recover, so you don’t always want to be doing intense workouts.

You should split your calendar year into three phases as follows:

Off-Season – 3-4 months (example: Nov. – Feb.)

Pre-Season – 1-2 months (example: Mar. – April.)

In-Season – 5-6 months (example: May – Oct.)

Important: Even golfers who live in warm weather climates (such as Arizona or Florida) should divide their year into these three categories. Golf conditioning works best when there is a specific focus according to the time of year. Even if you can play golf year-round in your home environment, you will benefit from dividing your workouts into these types of segments.

There are several ways to divide up your year. Here is one example:

THE OFF-SEASON SEGMENT (Posture, Balance, Stability/Yoga, Pilates and Stability Ball)

Posture is actually perhaps the most crucial component of golf conditioning. It’s not the most glamorous, but it is so important that it merits constant attention. Without good posture in your everyday life and in your golf address position, you cannot hope to maximize the other physical performance factors.

Off-Season is the perfect time to get as strong as possible. Weight training and the use of a stability ball will be your main tools. Don’t be afraid to hit the weights hard and heavy – the stronger you can get, the better. This is also the best time to improve your balance, because stability is the combination of strength and balance.

THE PRE-SEASON SEGMENT (Power and Coordination/Resistance Bands and Speed Drills)

Pre-Season is optimal for development of power. Power is strength at high speed. Since you have spent the off-season getting as strong as possible, this is the perfect time for power training. And, since power is dependent upon good coordination, pre-season is also optimal for giving coordination drills a high priority in your workout.

THE IN-SEASON SEGMENT (Mobility and Endurance/ Cardiovascular Exercise and Stretching)

During your actual golf season you want to avoid any feeling of being “muscle-bound” or unduly muscularly fatigued. Working on mobility (flexibility) and endurance will keep you in fine shape and won’t interfere with your swing motion. Thus, the in-season segment is perfect for stretching and cardio.



Your First Step to Achieving Your Golf Goals for 2010 is to Set Achievable Goals!

Goals are a crucial part of improving your game.  Obviously, without a clear idea of what you actually want to achieve,  it is very unlikely that you will ever achieve it. The more detailed your target is, the more real it becomes and the more your brain will focus its efforts to achieve it. In order for your goals to be effective, they must fulfill the following criteria:


The more specific a goal the better. In this case it is simple. For example: “My goal is to get down to a 9.5 handicap within 6 months of committing to my game-improvement plan.” Or “My goal is to break 100 within 3 months.”


All goals must be measurable. Your scores in both social and competitive rounds of golf will enable you to chart your level of performance and progress on a regular basis.


This may be the most difficult part of the goal-setting process. A goal that is too easy to achieve is worthless. Likewise, setting a goal of trying to get down to a single-digit handicap in two months if you are currently a 30-handicapper is unrealistic. Set a target that will stretch your capabilities but which is still achievable.


For any goal to be achievable it must also be realistic. For a beginner to become a single-digit handicap in just two months is asking a lot, but a mid to high-handicap golfer should be capable of lowering his or her score by 5 to 6 shots within this same time period.


For a goal to be effective, it must have a time limit. Once again, this is simple to monitor. I recommend you choose 3 month increments to try to achieve your specific goals.


Studies show that people that write down their goals have a better chance of achieving their goals, than those who don’t.  Take some time and write down a few goals for your to start achieving in 2010.  Review them often.  Once you have a goal in mind, you can then start to plan how you will go about achieving that goal.



Swing a Weighted Club this Winter to Activate Your Golf Muscles

Swinging a weighted club a few minutes every other day will help activate your golf muscles and help smooth out your swing.  It is hard to swing a weighted club fast, so having a little weight will help not only smooth out your swing, but help your tempo.  Swinging a weighted club will also help you develop strength. Watch this video to see how you should swing a weighted golf club…


Cardiogolf Can Help Your Golf Game

What is Cardiogolf?

Cardiogolf is a 60-minute golf-specific workout that is taught by certified instructors using an area in a gym or at a practice range. Using the specially designed Cardio Club participants learn exercises to promote better swing mechanics, flexibility, strength and balance throughout the golf swing. The exercises are set to music which makes this program ideal for a group exercise class. It accommodates every golfer regardless of gender, age and skill level or fitness level.

Who developed Cardiogolf?

The Cardiogolf Fitness Program was created by Karen Palacios-Jansen.  Karen, an AFAA certified personal trainer and LPGA teaching professional and is managing editor of Golf Fitness Magazine.  Over the years she has instructed hundreds of professional and amateur golfers using this unique and effective program and has been featured in several top golf publications illustrating this success.

Why Cardiogolf?

Karen used to have a dilemma: spend her free time working out or working on her golf swing.  Golf may be good mental exercise, but as far as a physical exertion it can’t compete with aerobics.  So she got to thinking, maybe she could do both at the same time.

Learning to play golf requires a lot of time, effort and money.  To play consistently, you must spend countless hours at a golf course. To achieve power, you must train your body, spending time in the gym lifting weights and stretching most days of the week.

Through analysis and research Karen developed a program that revolutionizes how people learn and practice the game of golf.  Cardiogolf is a way for golfers to improve their swing mechanics and fitness levels at the same time.


Hit the Ball Straighter Not Harder for More Distance

To get more distance , try hitting the ball straighter instead of harder.  Concentrate on hitting the ball in the sweetspot of the clubface. If you have ever hit the sweetspot, you know that these shots fly farther than the shots you hit off-center in the heel or the toe.  For every quarter inch you hit the ball outside the sweetspot, you lose up to 10 yards of distance. So for maximum power, improve your swing technique to consistently hit the ball in the center of the clubface.

Watch this video to help you understand how to the ball more solid, in the center of the clubface.

Click below to view video

KPJ Golf Tips on YouTube

Colorado downswing

I teach Golf and Pilates. I am a LPGA Master Professional and Certified Personal and Pilates Trainer