Some golf fitness training exercises use repetitions to complete and others use a holding period to complete. When you are holding your body, do NOT forget to breathe. It is very important to breathe out especially as you exert. For the Front Plank, hold this position as long as you can before you feel it in your back or your stomach muscles feel too fatigued. Never continue through back pain or discomfort. Work up to 1 minute, then feel free to progress to the next core level. where you are at in your program and your intensity level. In some cases there is no number which means the number of repetitions will create the desired intensity for full golf fitness.
Frequency=The Beginner Programs are designed to be performed 2 to 3 days a week. Intermediate Programs are designed to be performed 3 to 4 days a week. The Advanced Program can be performed 3 to 4 days weekly.
Phases=Each phase is designed to last approximately 4 weeks before progressing to the next Phase.
Sets=This number refers to a group of golf fitness exercises done consecutively until the repetitions are complete. Generally the set category will have two numbers, for example, 1-2. Always start with the first number and work your way up to the second number.
Reps=One individual exercise movement. Once a number of repetitions are complete, it forms a set.
Tempo=Tempo is the pace at which you perform an exercise. For example, 202 means that you perform the exercise at a moderate pace. You lift to a count of two, 0 means there is no holding time in this position, and return to start for a count of two. 303 infers a slow deliberate pace, 202 infers a moderate pace, and 101 infers a fast pace. 10/10 means 10 second hold, 10 second rest.
Rest Interval=Each exercise or group of exercises require different rest periods. The amount of time you rest will largely depend on where you are at in your program and your intensity level. In some cases there is no number which means the number of repetitions will create the desired intensity.
Stretches=When stretching as part of your daily fitness program, take the muscle to the point of slight tension, then hold for a count of approximately 15-20 seconds. Take a deep breath and as you expel air see if you can reach slightly more forward in the stretch. Never push or bounce through a tight muscle.
