"Many people think that cooling down by exercising at a very slow pace after exercising more vigorously, helps to prevent muscle soreness. It doesn't. Cooling down speeds up the removal of lactic acid from muscles, but a buildup of lactic acid does not cause muscle soreness, so cooling down will not help to prevent muscle soreness. Stretching does not prevent soreness either, since post-exercise soreness is not due to contracted muscle fibers."
- Dr. Gabe Mirkin, M.D.

There you go, stretching during and after a workout will not prevent you from being sore.  How sore you get from a workout is directly related to two things:

1. How you perform an exercise
2. How intense you exercise

Performing an exercise with incorrect form will leave you sore for the wrong reasons.  Usually because you have pulled or strained a muscle, not because you got a great workout.  Instead of writing a huge post, I will give you a good rule of thumb (read my book for more info)- keep your chin up, core tight, and back straight.  No matter the exercise, follow this rule of thumb and you should be fine.

Intensity of your exercise should depend of what time of year you are working out.  If you are in the middle of golf season your workout movements and their intensity will not be the same as in the off season when muscle soreness will not effect you game.  Keep workout intensity lower during golf season to help prevent soreness.  Also it is critical that you do not neglect stretching during and after your workout.  Lose of flexibility will effect your timing and increase your risk of injury.


 - Clayton Garland, PGA, C.G.F.I.

Author of: Golf Fitness FOR MEN                                                                                                   
                                                                                                                    
                                                                                                                        
BUY NOW


  Fast Fix Golf Tips and Pro Instruction for the rest of us! PG-13 Golf
 

        

I thought that might raise an eyebrow or two. 

Stretching has long been the "end all, be all" for increasing flexibility in the golf swing.  In the words of Bagger Vance, "he is and he ain't".  You see, walking up to the first tee and stretching does literally no good.  You might as well hop out of your truck and tee-off.  Stretching a muscle that is "cold" does little good.  Trying to stretch out a muscle without warming up is one of the quickest ways to pull or strain a muscle.  Think of it like plastic:  when heated up, plastic can be stretched and molded, but when cooled off, it's rock hard.  Same pricnicple with your muscles.  You need to get extra blood pumping through your body before you stretch. 

So how do you remedy this problem?  SIMPLE!  Before you start stretching before these exercises:

Squats - 1 set of 12

Kneeling Pushups - 1 set of 12

Large Arm Cirlce - 1 set of 12


That's it...now start stretching with your muscles warm.  Your mentally more focused and less prone to injury!

- Clayton Garland, PGA, C.G.F.I

Author of: Golf Fitness FOR MEN



BUY NOW

        

It's time for me to help you take it to the next level.  I must admit that when I wrote my book I had a mental boost.  A secret weapon that helped me keep up my focus and practically eliminated any writer's block.  It's called iMusic.  I just happen to stumble across the website while researching data for my book.  I honestly would sit down at my desk, put my headphones in, and listen to the music with my eyes closed for a few minutes and could literally feel my focus sharpen.  I've never seen anything like it.  It's really cool!   Here is a video that describes it better than I can:







- Clayton Garland, PGA, C.G.F.I.

Author of: Golf Fitness FOR MEN

BUY NOW

        

"Keep Your Left Arm Straight" 

This is the catch-all swing tip I hear most amateurs give to a struggling beginner.  It's a common misconception and one that normally only compounds the swing problems already in place.  To be honest there are only a few times that anything is "straight" during the golf swing.  While there are over 20 planes of motion that exist in a normal 3-4 second golf swing, some are more critical than others when it comes to hitting consistent shots. 

1. Left Wrist Plane- this is not the same as the swing plane.  The wrist plane is critical to making consistent contact.  Having a the left wrist too hinged or too unhinged can lead to any number of poor shots (hook, block, s-word, chunk, etc.). 

2. Spine Plane- this is technically more of an axis but work with me here.  When you set-up to the golf ball, your spinal column is (if you are set-up properly) at an approximate 45 degree angle from your hips.  When you get to the top of your backswing, your spinal column should be at a 45 degree angle to your hips.  At impact your spinal column should be.....yep....at a 45 degree angle to your hips.  This is not easily accomplished unless your have good core stability and range of motion. 

Losing your angles in either one of this planes leads to a loss of power and poor ball striking.



-Clayton Garland, PGA, C.G.F.I.

Author of: Golf Fitness FOR MEN


BUY NOW

        

The 5 P's- Prior Planning Prevents Poor Performance.  I was taught that when I was a young intern at Laurel Ridge Country Club and the saying has stuck with me ever since.  Planning is a necessary part of any great undertaking, but planning is nothing without EXECUTION.  This is the biggest issue most of us have when it comes to success.  The ability to execute is what seperates the ones who take it to the next level from those who are stuck in first gear.  If you want to be able to take your golf game to the next level, whether it be for enjoyment or competition, you must be able to execute. 

So how do you execute?  Well first you must be able to know HOW to execute and move toward a determined goal.  Any golfer would love to add 10-20 yards to their average tee shot, right?  Well there are a number of ways to do that: hit from the ladies tees, use a non-conforming distance ball, or improve the quality of your swing.  If you chose the third option, then your already on the right track.  Stay with me here....

There are a couple of ways to improve the quality of your swing.  The path that I will deal with is with getting to the root of the root of the cause- your body.  Your body is ultimately restricting your ability to reach a maximum coil and there is no doubt a leak in energy transfer during your swing.  In order to reach your full coil potential (twisting your shoulders more than your hips), you must have a stable center of gravity.  The center of gravity in the golf swing is located at the hips.  The hips and glutes (butt) are the major muscle groups that are responsible for keeping your balanced during the swing.  So how do we improve the hips and glutes and thus maximize efficiency?  Increase strength and range of motion in the hips and glutes!  In my book, Golf Fitness FOR MEN, I go into detail on how to remedy these situations. 

I can tell you all day long how do take your game to the next level, but it is ultimately up to you to EXECUTE.


- Clayton Garland, PGA, C.G.F.I.

        

It's finally official, my book is available for sale.  The process seemed to take a lot longer than I thought it did but it's also my first experience with publishing.  I must say though that I am proud of the finished product.  I'm now in the process of getting my press release distributed nationally.  For now, the only place to get your hands on my book is online.

I'm not sure how big this book will get.  I'm not sure how many copies I will sell.  I am sure that the men who do decide to read my book will get a kick out of the way it is written.  It's not a long book by any means.  I didn't write the book with the intention of it taking someone a week to read.  Golf Fitness FOR MEN was intentionally written short and concise.  I wrote it to be an easy reference guide to keep men on track for improvement in their golf games and their health.  There is nothing of it's kind out on the market today so I hope to fill a niche that has been forgotten.  There are plenty of books out there specifically for women, but when it comes to men, we often get the short end of the stick.

- Clayton Garland, PGA, C.G.F.I.

        

Basics.  Fundamentals.  Call them what you will, there is no substitute.  All too many golfers opt for the swing fix that takes the least amount of time with the least amount of effort.  Manufactures and business men alike make a fortune off of selling swing-aids to high handicap golfers.  The marketers of these swing aids know how desperate we golfers are to shave strokes off of our games.  They play on the nerve of a revolutionary new idea that will change the way you play golf.  Early morning and late-night infomercials flood the airways with cheap training aids promising to increase distance and improve accuracy.  I've seen many of them and I have to admit, they are pretty convincing.  Heck, I almost picked up the phone myself a few times. 

Here's the issue: how many golfers can you think of that swing the same way?  How many swing faults can lead to a slice?  A LOT!  There is no one-size fits all method to fixing your golf game.  In fact, some aids that are intended to help swing faults can actually make them worse.  I don't want to mention any by name but I've tried a few myself and the intention of the aid is all well and good, but the logic simply falls short.  If you have your heart set on buying a training-aid, at least do some research and also know what you need.  Here's an idea, go down to visit your local golf professional or swing instructor, get a 30 minute lesson and find out what the cause of your swing problem is, then search for a swing aid accordingly.  You're going to be pretty ticked off when you spend $75 on a training aid that makes your game worse! 

My advice, stick to the basics.  Work on your grip, alignment, and posture.  I know these are not the most flashy and glamorous aspects of the game, but they are the most important.  It's impossible to have a solid and repeatable swing with poor fundamentals.  Your swing will simply break down under the weight of compensation.  Build your swing from the ground up and I promise you will not be disappointed.  The beauty part about working on your fundamentals: you do not need to hit golf balls to improve.  Sitting on the couch working on perfecting your grip is just as good as perfecting it on the range.  When I work with guys who have never played golf before, my first lesson to them is to work on their grip.  I don't let them go to the range until they can prove to me that they are comfortable with the grip I have taught them.  You want to improve your consistency?  Perfect your grip.

-Clayton Garland, PGA, C.G.F.I.

        

It's one of my favorite times of the year, Sunday of the US Open.  Right now I set and watch as Tiger Woods and Lee Westwood trot down the fairway of the 18th hole, one shot behind the leader.......Rocco Mediate.   Now I could wait until the end of the tournament and comment on the outcome, but I am inspired to write now.  Rocco Mediate is the leader in the clubhouse of the US Open...wow.  The fan following behind the big man is tremendous.  I can't wait to see what this Open holds but either way one thing is certain, the underdog never let down. 

What I admire most about Rocco's journey during this US Open was his demeanor.  The man conducted himself as a true gentlemen and champion.  Always being respectful of his playing partners and giving smiling waves to the crowd with every compliment.  I don't mean to poke fun but I had to laugh while watching Rocco play today.  He wears more flair than a hostess at TGI Friday's and wears his pants around his rib cage.

Despite this, the man seems to stand for all that is real in golf.  Rocco is the little kid in all of us who dream of winning the US Open.  He puts a smirk on the faces of every golfer who loves to see the underdog knock off the champion.  It's nice to see a genuinely nice guy be in the position to have one of the greatest honor's in sports placed upon his shoulders.  Win or lose Rocco, you've shown the world in prime time what a true golf professional should be: genuine, appreciative, and humble.

-Clayton Garland, PGA, C.G.F.I.

        

"Falling is easy, it's getting back up that becomes the problem.  If you don't believe you can find a way out, you've become the problem" - Staind

It rings true in all walks of life.  Getting knocked down is inevitable, it's getting back on your feet that is the difficult part.  We're taught that failure is a bad thing....I disagree.  If it wasn't for failure, victory would not taste as sweet.   

If we never failed we would never learn.  My dad always said the best way to learn is the hard way.  He'd let me find out the hard way by falling flat on my face.  "Son, go ahead and try for yourself, and when you fail to the point of giving up, then I'll help you".  I didn't appreciate it then, but upon reflection I'm glad to be so lucky. 

Failure builds character and tough skin.  It's not only about learning but about appreciation.  Next time you face a hardship or tribulation remember this: adversity stares at us all with unwavering tension.  Do you have the tenacity and depth of spirit to stare it right back?

-Clayton Garland, PGA, C.G.F.I.

        

There are a thousand golf gizmo's and training aids on the market today.  I have a few of them myself.  Some of them work and some of them are a cheap ploy at a quick buck.  Fixing your golf swing with a training aid is like trying to put a Band-Aid on a broken arm; you're not getting to the root of the problem.  Quick fixes like diet pills are just that, quick.  Results may surface but old habits will soon take-over.

There are two ways to approach an inefficient golf swing:

1.  Work around the bodies limitations in flexibility, strength, and stability (do the best with what you got)


2.  Work to fix physical limitations, then build a swing from a solid foundation

Stretching and strength training techniques help to increase flexibility and stablilty.  Increasing your flexibility will also decrease your risk of injury.  Strengthing the muscles that protect the spine, pelvis, and glutes is essential to maintain proper posture during a golf swing.  Any loss of posture could equate in lost distance and efficiency.

The Titleist Performance Institute was created with the sole purpose of understanding and eliminating the physical limitations that hinder a golf swing.  Numerous PGA Tour professionals work under the TPI program with great results.  They even have their own show on The Golf Channel, "Golf Fitness Academy". 

-Clayton Garland, PGA, C.G.F.I.