"I don't have time for golf fitness."
I hear this left and right.
When I ask people why they don't workout or train for their sport (golf).
Or I ask what do they feel is the biggest hurdle to their golf fitness?
~90% of the time it's the classic ole saying "I don't have time"
I'm here to tell you today that you do have time you are simply choosing to not prioritize it.
If you TRULY feel that time is your limiting factor, then this article today is going to help you MAKE time for it... even if it's 15 minutes per week.
Quick Summary of the Rest of the Article...
FIRST, we are going to go through 3 progressive levels of the I don't have time excuse.
Because here's the thing, you CAN make massive physical progress with minimal time commitment.
Even devoting only 15 Minutes Per Week can be extremally beneficial... Yes, you read that right, we'll discuss below.
SKIP TO...
NEXT, we'll go through 2 tips that I have to maximize the effeciency of your workouts if time is a limiting factor.
LASTLY, I'll give you 5 exercises that I consider to be the highest bang-for-your-buck and should be prioritized if your time is limited.
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I truly appreciate your support!
3 Hours per Week.
Can you commit 3 hours per week to training?
If so, here's how I would slice it up.
3 - 1 hour training sessions.
Each session should, roughly, be split into the following buckets:
Warm up for 5 minutes.
Power training for 10 minutes.
Strength for 40 minutes.
Mobility for 5 minutes.
Obviously it's never this clean throughout a training session. These buckets should be inter mixed and tangled throughout the session.
For example, for SCRATCH Athletes I will often blend mobility exercises with their strength work.
This allows them to fill the rest period in between sets with some productive mobility work.
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1 hour per week.
Okay, so you don't have the ability to devote 3 hours per week to training. What about 1 hour?
If so, here's how I recommend slicing it up to maximize physical gains.
2 - 30 minute training sessions.
Each session should, roughly, be split into the following buckets:
5 minute dynamic mobility warm-up
5 minutes of power training
20 minutes of strength work
Focus on total body exercises and more compound motor patterns such as those found at the bottom of this article!
These are higher bang-for-your-buck type exercises and when we are limited on time, we should prioritize them!
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15 minutes per week.
TIME IS NOT AN EXCUSE.
I know you have 15 minutes per week that you can devote to golf training.
Let me be clear, what you put in to training is what you'll get out of it (for the most part). I am not going to sit here and lie to you saying that 15 minutes is all you need.
No.
You should be doing more than 15 minutes of physical activity and training per week.
But, at the same time, 15 minutes is better than nothing and you can absolutely make physical progress by devoting only 15 minutes per week.
If this is all the time you have, let's use it wisely!
Here's how I would slice it up...
3 - 5 minute quick hitting training sessions
Spend 5 minutes, 3 times per week hitting as many quality reps of the 5 total body exercises found below.
Break them into sets of 8-12.
For example, set a timer for 5 minutes.
Hit 10 split squats each side.
Then hit 10 push ups.
Then hit 10 RDLs.
Repeat these three exercises until the timer goes off.
Done.
Do that two more times this week.
2 Overall Tips if You are Short on Time
First, workout at home.
Get some equipment at your home that is accessible and efficient.
Bands and Dumbbells are probably the top two pieces of home equipment you can have.
Highest quality bands can be found here -> resistancebandtraining.com
A dumbbell setup like this could be beneficial too -> Adjustable Dumbbells
Second, complete total body, compound exercises like those found below.
If limited on time, prioritize the most bang-for-your-buck exercises like these...
5 Total-Body, Compound Exercises
[1.] Split squats
[2.] RDLs
[3.] Push Ups
[4.] Rows
[5.] Goblet/Bodyweight Squats
TIME IS NO LONGER AN EXCUSE.
Last thing I'll mention.
If you are here reading this, I am guessing you may be passionate about golf fitness and are already prioritizing it in your life.
But... I know you have a golf buddy that isn't.
Maybe slide this article into their DMs.
Especially if they use the classic ole saying... "I don't have time."
We both know, yes they do.
Let's go low.
Carter Schmitz
Founder: SCRATCHGolfTraining.com
