Golf Potpourri
by
Mac Stevenson
Don’t Succumb to Winter’s Icy Grip

Sometimes during the short, cold days and long, frigid nights of
winter, it’s hard to keep a positive attitude where our golf
games and other human endeavors are concerned.

Enthusiasm is all important in golf. When your mood is really
good, you generally play well and vice versa; golfers have
learned this truism from years of experience. It’s important to
maintain a high level of fervor during the winter months.

Believe it or not, a six- to eight-week layoff is good for your
golf just because of the mental factors. This time off gives you
a chance to rekindle your enthusiasm for the game, and that’s
true for all golfers.

If you live in a climate where you play almost every day during
the year, it can become boring. A break in routine is good for
everyone.

For one thing, time off from golf gives you some time for
reflection on your most-serious weaknesses and the new clubs or
swing changes that might help solve the problems.

Winter is a great time for indoor practice on your short game.
All you need is a small net mounted on a stand, some plastic
balls, and a chipping mat that has an astro turf-type surface.
None of these items are expensive and you can practice chipping
into your net with a nine-iron or pitching wedge. And for
putting, all that’s necessary is your putter, a few balls, and
something to cushion your putts--like a pillow against the wall.

Practicing chipping and putting indoors during the winter really
helps; it develops a repeating stroke on both shots. If you do
this fairly often during the cold days, you’ll find that all you
have to adjust is distance control when you return to the course
in the spring. The stroke and solid contact will be in place as a
result of your winter practice.

A word of caution: Be sure that you practice using the proper
fundamentals on the chip shot. (1) Keep most of your weight on
your left foot. (2) Place your hands well ahead of the ball. (3)
Keep your wrists firm and strike the ball with a descending blow.
(4) Use an open stance.

It’s best to buy a good golf magazine or video that shows these
vital short-game fundamentals in detail. If you don’t practice
the proper method, your time will be wasted.

Another good practice tool is a short, weighted practice club
that you can swing indoors. This will help keep the muscles toned
that you use to swing a golf club, and you can work on swing
basics. Swinging this weighted practice club is also an excellent
way to stretch and loosen up at home before you leave for the
golf course, during the winter or summer.

When and if you do get a break in the weather and have a chance
to play some in the winter, be sure and select your clothing
carefully. Remember, you can take clothes off on the course, but
you can’t put something on that you don’t have.

On the Central Plains where the north winds can blow unabated,
several items are a must: (1) long john bottoms, (2) long-sleeved
thermal top, (3) three layers above belt, the last being a
nylon-type windbreaker, (4) ear and mouth ski band, (4) stocking
cap, (5) and easy-on, easy-off gloves.

Here’s an excellent tip in conjunction with the stocking cap: The
sun can be blinding during the winter months and an adjustable
golf visor worn under your stocking cap and over the ski band is
a practical accessory.

Golf on TV in a location like Hawaii--while the north wind is
howling outside your windows--is soothing for the psyche because
you know that kind of weather is coming. Just watching TV makes
you want to go out and play. And it’s a great time to get up and
do some indoor practicing during commercial breaks.

After a cold and dreary winter, warm spring days on the golf
course are truly uplifting for the human spirit. And there’s
always the expectation that your game will be better than it was
last year.

To one and all: Here’s wishing you a Healthy and Happy New Year!
=================================================
Question for Sensei Mark;

I am 69 years old, and up until 5 years ago when I was diagnosed
with prostate cancer, I had single digit handicap.
As a result of my treatment and the medication I have lose of
muscle mass.
I am as limber and my golf swing has not changed in 50 years.
I have lost 30-40 yards of my tee ball and long irons (7 and 8
woods).
I am wondering if you would suggest exercises to strengthen my
golfing muscles.
I have access to full sets of barbells and dumb bells.
I enjoy your golf tips, infact, I constantly review them
before practicing.
Keep up the good work.

Thanks so much,

Howard
Howard...

This is a long one so print it out and save it OK?

There are a few things that you can do here.
First of all though, you need to get checked out by your doctor.

In any case, I really wouldn't suggest weights either as you'll
lose your flexibility.
The only place I would have you use weights is on your club
(check out the DVD suggestions).

It sounds like you need to develop some core (lower back and
abdominal) strength as well as shoulder, arm and leg strength.

One of the best exercises for that is the basic pushup. Now don't
get discouraged. If you can't do many, that's OK. All you need to
do is start somewhere.

You can learn the following exercises from one or more of our
best-selling videos called the Body Golf Fitness and Flexibility
Boot Camp, and the Body Golf Off-Season Maintenance and
Improvement DVD. In addition, to increase you power, you can
order The Body Golf Power Steps DVD and the Body Golf Senior's
Advantage DVD. Both of which give you secrets to more accurate
power.

But on to the info…

The pushup strengthens your whole body including the core. Why?
Because it takes the core muscles to support your body while you
use your arm, shoulder and chest muscles to push the floor away.

The pushup is, hands down, one the best callisthenic upper body
conditioning exercises that you can do. The reason that people
don't like to do them is (I believe) is that it's not easy to get
down on the floor and pump them out day after day.

Most people would rather strap themselves into a machine and let
it do all of the work for them. As if in some way, the machine is
going to get them into better condition. The only thing that can
get you into better condition is your own motivation. There is no
need whatsoever for overpriced gadgets and equipment if you have
motivation and a real desire to get into better shape.

The great thing about calisthenics is that all you need is a
floor.

Begin on the floor with your body prone. (Face down).

If you can, try to push yourself up while keeping your body from
sagging. What you want to do is to develop the strength to be
able to do at least 10 repetitions without stopping.

If you aren't able to do that right away, that's fine. See if you
can do one repetition. If you can do one, try for two, and so on.
But be careful here because I want you to do sets of repetitions.

A "set" is where you do some reps, take a minute-break, and then
do some more. It keeps the workout going and lets you get more
repetitions done than just maxing out your exercises by doing
them once and then calling it quits.

For example, I like to do 10 sets of 50 pushups when I do a
pushup workout. When I'm all done, I've done 500 pushups. Now I
could never do 500 straight pushups, but by using sets, I can get
the 500 done with no problem.

Now if you have trouble doing one repetition, you can build
strength by simply holding the "pushup position." That is where
you just get into the up position and hold it as long as you can.

What you can do is count to yourself or, time yourself with a
stopwatch or the second hand of a clock.

How long? As long as you can do it (until failure). Doing that
will increase body strength quickly. This is how gymnasts get so
strong; by supporting their own bodyweight day after day, year
after year.

Do develop the arm and shoulder strength, start by doing pushups
on the wall if need be. Simply place yourself about one and a
half feet from the wall while leaning into it. Keep your body
straight. Lower yourself to the wall and then while keeping your
body straight, push the wall away.

You'll feel the "burn" in your arms, shoulders and chest. Do
about 10 repetitions and then take a break. As you develop
strength, you can place your feel further and further away from
the wall.

When you get strong enough that the wall is not doing anything
for you, use a chair. When THAT gets to easy, you can go to the
floor.

As you may or may no know, as well as a golf coach, I'm a drill
instructor. One of my duties as a DI includes getting recruits
into top physical condition. A few weeks ago, a lady (in her mid
40's) in the class came to me because she couldn't do any
"military" pushups.

She could only do "female" pushups (when you do them from your
knees instead of having your feet touching the ground).

This is the same pushup-conditioning routine that I suggested to
her. And now, you should see her go at it. She can bang out 15 or
20 pushups like a United States Marine!

But arm, shoulder and core strength aren't the only things that
you'll have to develop to get your "groove" back. You also need
to increase the strength in your legs. Again, the best way to do
that is with your own body.

This exercise is called the free squat. Here is how you can
begin.

" Start with one hand on a chair.
" While keeping your back upright, squat down until the back of
your legs touch your calves.
" Then straighten back up
" Be advised that you have to come up on your toes when you reach
the bottom of the movement. That's why you have to keep your back
up straight the entire time.

That's one repetition. Do sets of 5 or 10, take a break and then
do some more. Try for 2-3 sets of 10 in the beginning and
increase from there. As you get better, you can do them without
using the chair for help.

If there is one exercise that conditions the whole body
(including the ticker) its free squats. Don't be surprised if you
are a little sore the very next day. And, don't let discourage
you from training further.

The best thing to do when you're sore is to exercise the sore
muscles. So…when your muscles are screaming at you the next day,
DO IT AGAIN!

You'll thank me. If you were to wait and not train again until
you're not sore anymore, it would take you about a week to get
over the soreness. But. by getting right back on the horse, the
soreness should go away after a couple of days.

Suggested workout: without doing a whole interview as to your
current conditioning, its tough to say what you should do every
day. but I will say that if you do 2 sets of 10 pushups every day
followed by 2-3 sets of 10 squats every day, you can consider it
a good start.

Mix it up as you wish but start there.

OK, I've yapped enough. Try that and stay in touch.

Merry Christmas!
Coach Mark Anthony Montaquila

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