Weight Training for Women's Golf

Kai Fusser

Description

Weight Training for Women's Golf is the most comprehensive and up-to-date women's golf-specific training guide in the world today. It contains descriptions and photographs of the most effective weight training, flexibility, and abdominal exercises used by top female golfers worldwide, including Annika Sorenstam. This book features year-round golf-specific weight-training programs guaranteed to improve your performance and get you results. No other women's golf book to date has been so well designed, so easy to use, and so committed to weight training. This book enables female golfers of all skill levels to add extra yardage to their drives and irons. By following this program you can develop the flexibility and strength required to eliminate fatigue and increase distance with every club in your bag. With stronger and more flexible muscles, you will not only hit the ball farther but you will have better control over all of your shots throughout the round. Most importantly, you will reduce your chances of injury and be able to play 18 holes at your highest level.

Sujets

• Bibliographies
• Weightlifting
• Bibliography
• Golf

Informations

• Publié par: Price World Publishing
• Date de parution: 01 décembre 2011
• Nombre de lectures: 0
• EAN13: 9781936910663
• Langue: English

Extrait

Weight Training for Women’s Golf – The Ultimate Guide
Copyright © 2011 by Kai Fusser.
First Edition 2011
eISBN: 978-1936-91066-3
Library of Congress Control Number: 2011925171
Prior to beginning any exercise program, you must consult with your physician.
You must also consult your physician before increasing the intensity of your training.
Any application of the recommended material in this book is at the sole risk of the reader, and at the readers discretion. Responsibility of any injuries or other negative effects resulting from the application of any of the information provided within this book is expressly disclaimed.
All rights reserved. Neither this book, nor any parts within it may be sold or reproduced in any form without permission.
Published by Price World Publishing
1300 W. Belmont Ave. Suite #20g
Chicago, IL 60657
All photos of exercises taken by Jonathan Pears
Cover photo courtesy of the ANNIKA™ Academy

For information about discounts for bulk purchases, please contact [e-mail].
Printing by Sheridan Books
Printed in the United States of America
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Praise for the Author
Foreword by Annika Sorenstam
Acknowledgements
Introduction
The Scope of this Book
Part 1
Why Weight Training for Golf
Women versus Men
Recreational versus Professional — How Much and How Hard?
Children and Juniors
Equipment and Workout Schemes
Part 2
Be the Best You Can Be
1. “The Quality of your Workout – Perfect Training Generates Perfect Movements”
2. “Warm Up Before Workout, Practice and Play”
3. “Progressions – Constant Improvement”
4. “Periodization”
5. “Reps, Weight, Speed, Range of Motion”
The Principles:
“The Four Principles of Performing an Exercise”
1. “Principle No. 1: The Base — Feel the ground”
2. “Principle No. 2: The Axis — Stay aligned”
3. “Principle No. 3: Abs in”
4. “Principle No. 4: Relax — The Power of letting go”
Part 3
Are You Still Doing Cardio?
Recuperation and Stretching
Your Mind by Gregg Cochlan
Nutrition by Dr. Steve Chaney
Part 4
Understanding the Exercises
1 . “ARMS”
2. “SHOULDERS”
3. “CHEST”
4. “BACK”
5. “LEGS”
6. “CORE”
7. “ROTATIONAL”
8. “Whole Body and Power”
9. “RUBBER BAND”
10. “STRETCHES”
Swing Fault Exercises
Part 5
The Workout Programs
“1. Building and Learning”
“2. Strength”
“3. Power”
“4. In Season”
“5. Travel and no Gym”
Recommended Reading and Websites
About the Author
Photos











“I started to work out with Kai at the end of 2009, because I felt after my rookie season on the LPGA I was lacking the strength and the fitness needed to be competitive on tour. I had always worked out in one way or another, but with Kai’s systematic training programs everything started to make much more sense. I know the programs will help me get the most out of every session and that it will help me get to my peak performance.
While working out with Kai for the last 16 months, I have gained 25 yards off the tee and I am hitting my irons a club and a half further. I am much more consistent and I now have the strength to handle the deep rough we face on tour with no problems. Kai has taught me how to be more effortless and efficient thru his fitness regime and it has helped my game tremendously.
Kai continuously amazes me with his knowledge and his ways to motivate me to become the best athlete I can be. His passion, commitment and work-ethic is second to none, and I am very fortunate to have Kai on my team. He brings out the best in me, and I am sure he can do wonders for you too.”
Anna Nordqvist,
LPGA Tour professional
“I have been following Kai and his work with professional women’s golfers for a long time and I can see the difference he is making, a strong connection with the work he does and the results his athletes (players) achieve, both as golfers and human beings. As a coach, that is what you want to see.
Katarina Vangdal
Head Coach, Swedish Golf Team
When I first met Kai, I was playing full time on the LPGA Tour and I was in pretty good strength shape. I told him that my goal for working with him would be to not feel and move like a tank! Today I’m in the best shape of my life in so many ways. I feel like I have a different understanding on how the body works and how to use the muscles in a more efficient way due to the training that I have done with Kai. My swing is stronger now compared to when I played on the LPGA tour as I have worked on the smaller (stabilizing) muscles to match my big muscles. I have also increased distance with my driver from my active days on tour. My body does not feel like a tank any longer and I can move more gracefully even while being stronger. My endurance is also much better due to the interval training that we do instead of going out for long runs, it saves me a lot of time this way and my knees and hips thanks me for it.
Now as a swing coach I can use and explain movements in the swing much better to my students. When the students struggle with some movements in the swing, I just send them in to Kai. Then they understand and are able to create the movement I am asking for and at the same time get stronger and faster.
Kai’s training is not only efficient but FUN and QUICK, what more can you ask for.
Charlotta Sorenstam
Director of Golf Operations, ANNIKA Academy
Certified Callaway Club Fitter
LPGA T&CP
I have been Annika’s coach for over 20 years and have seen her grow from being a good Junior player to be the best in the world for several years in a row. Together we constantly worked on her swing and short game expecting nothing but perfection. Entering into a serious and well thought out fitness program with Kai in 2001 added another dimension to her game: new found strength, balance, and control helped to propel her game to the next and highest level.
Fast forward 10 years and now we are using the same proven combination of solid coaching and physical training for all our shared students, from the recreational player to aspiring Juniors to Professionals
Kai has made my job easier, the players have better body awareness and control and are able to better transfer my instructions into action.
Listen to him and you will improve your game!








For many years, a myth has existed in the golf world that working out and lifting weights were bad for golfers. I cannot tell you how many times I have heard comments like, “If I worked out, I would get too stiff and bulky to swing,” or “I will lose my feel around the greens.” If you have not heard it before, I will say it now — that way of thinking is not only wrong, but in fact the opposite of what really happens. Working out and getting stronger not only strengthens your body, but it also gives you muscle control and stamina. Of course, you have to do the right program and use good form, but when you do, you can reach your potential. Isn’t that what we all want?
Just like other sports where athletes have gotten bigger, stronger, and faster over the last two decades, golf has done the same. We have seen an increased emphasis on working out along with improved discipline, training methods and coaching. Those things, coupled with incredible equipment advancements and a surge of talented international players, have really changed the game that originated centuries ago in Scotland.
As a little kid growing up in Sweden, I was very active in all kinds of sports. I enjoyed tennis, volleyball, golf and skiing, to name just a few. Like most young athletes, I didn’t take it too seriously at first, especially not the fitness part. I was just having fun with my friends playing outdoors all day.
As I reached my late teens, I realized that golf was my sport and I wanted to pursue a career in the game that I had grown to love. I had worked with golf professional Henri Reis for a few years and together we developed a plan on how to perfect my game. There was a strategy and I followed it very closely. The fitness however, continued to be an afterthought. I was always in pretty good shape and would go for a run or hit the gym when I felt like it, but it was never much more than that.
Throughout my college career and my first few years as a professional, I continued to work very hard on my game. I had some early successes in both Europe and the United States, the latter which had become my home. Eventually, my countless hours on the range and course paid off and I reached the pinnacle as the number one female golfer in the world.
At the time, I was very happy with my game and what I had achieved, but in the back of my mind, I felt I was missing something important. Deep down I knew that I could reach another level by dedicating myself to the right training program. I also knew that if I didn’t continue to get better in every area, another player would take over the top ranking and I was not ready for that. It was time to push myself in the gym. But, first, I had to find the right trainer.
I met Kai Fusser about twelve years ago through a mutual friend. I had just moved to Orlando from Palm Springs, California, and Kai was a trainer at the new Lake Nona YMCA. I was looking for someone who understood what I needed in terms of getting stronger for golf and I was immediately drawn to Kai and his philosophy of core strength. He has a background in engineering and physics, which helps him understand the mechanical m