The biggest hurdle we face in the golf fitness industry is getting people to buy into a year round program concerning their fitness routines. Countless golfers spend huge amounts of time in the off-season improving their bodies, only to quit cold turkey when the sun comes out.

This is one time, when the cold turkey method is not recommended!!!

In order to succeed in your golf fitness program you must understand that any gains you make through a winter of workouts can easily be negated and lost through a summer of inactivity.

The body seems to take forever to make positive gains, yet it will show losses seemingly overnight. To prevent such losses, a simple solution can be implemented into your workout routine.

This approach deals with a maintenance phase to your workouts during your golfing season. A maintenance program simply deals with a basic workout program that will keep your heart (cardiovascular fitness), and muscles (strength, power and balance) in a working order without noticeable losses to any of the above categories.

This month, I would like to focus our attention onto a specific approach to maintenance cardiovascular training. Training your heart can be something of a bore at times, with all that endless running on a treadmill/elliptical or countless pedaling on a bike.

I want to show you a focused way to train for golf and get your cardio work in at the same time. The only equipment needed for this method of training will be a treadmill that inclines.

After a standard routine of interval jogging/running or walking for approx 20-30 minutes, we will implement a side-walking program on the treadmill.

"Sideways Treadmill"

First, you will take the speed down to 1.0-1.5 mph.At this point, increase the incline on the treadmill to approximately 15 percent. Now you will simply turn sideway and grab the handrails and begin walking in a lateral fashion. Try to remain in the golf position as closely as possible for the entire side-walking routine. Utilizing the handrails will allow for the greatest ease and safety. Once we begin to get the feel for this routine, we will slowly work away from the handrails as a support system. Once into the side-walking routine, we will simply allow the feet to come together and then we will take another step up the treadmill.

NEVER cross feet on the treadmill this will increase the chances for falling or injury.

Facing to the right, we will walk sideways for approximately 1 minute before switching to the next direction. Once you switch, you will repeat the entire procedure for another minute. After the second minute of side-walking, you will simply turn around backwards and walk for a minute in that position for a minute as well. This three minute program will serve to enhance the following areas; cardiovascular endurance, lower body strength, lower body power, glute strength, glute power, balance and coordination of all body parts while in a golf posture. Once you become accustomed to the program, begin to increase the length of time that you face each individual direction. For example, after a three minute session begins to get easier, we will simply add another 30 seconds onto each direction, up to a maximum of about 2 minutes per direction. Once we get to 2 minutes each direction, we will begin to think about increasing the speed or the incline to accommodate our new strength, power, endurance, balance and coordination.

(Never perform this drill to the point of pain or discomfort and always perform at a speed you are in total control of).

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Lance Gill is a Certified Master Golf Fitness Instructor from Advantage Golf, an Athletic Trainer and the Lead Diagnostician at ClubGolf Fitness Center in Cincinatti.
For more information on how to build a solid foundation, schedule a body screening, or learn more ways to improve your golf game, contact Lance at 301-519-1920 or email him at Lance@ClubGolf.com