Like all other athletic endeavors, a golfer’s cardiovascular conditioning must keep up with the demands of the game or performance will suffer. Golf is a bit unusual because it’s categorized as an anaerobic power sport that also uses low-intensity long cardio. Great golfers use both aerobic and anaerobic energy systems. A strong, healthy heart can be achieved through specific cardio training and is a requirement for performing at your peak power.
Today’s lesson focuses on the often-overlooked anaerobic energy system. The anaerobic system is used for any short burst of intense effort like when you hit a powerful long drive. Before wearable technology, most of us were unaware of how high a golfer’s heart rate rose during powerful long shots. On all-out efforts for long drives, most golfers report maximum heart rates of 160, with some reporting heart rates soaring to 190+. We now know peak power needs the anaerobic energy system and we can train that system for greater capacity.
A limited anaerobic system will reduce your ability to hit a powerful drive as well as your ability to train for speed and power with other skeletal muscles. Titleist Performance Institute (TPI) recommends using Sprint Interval Training (SIT) efforts for power bursts and greater endurance for a stronger finish on the back nine.
Is your anaerobic system helping or holding back your power? Let’s test it and compare your results to TPI’s data to see how you rank. Start with the TPI one-minute shuttle test recommended to see how you rank among other golfers in max-effort aerobic capacity and muscular endurance.
TPI Shuttle Run Test
Set up two strips of tape on the floor exactly 15 feet apart. Use a stopwatch and start by touching the tape on one end then run back and forth touching the tape at each end for 60 seconds. Count how many taps you achieve during that time. Compare your results to the chart below.
Pro Tips: Alternate hands when touching the tape so you avoid potential dizziness from circling. Your feet can move beyond the tape as long as your hand taps at each turn. No cones are allowed. Pace yourself as you may “hit the wall” before time is up.
Now compare your number of taps to the norms by gender and age. Just like the test itself, training with short, intense vigorous activity for 10-60 seconds builds the aerobic base and your anaerobic system at the same time.
Female
Male
Excellent
>33
>36
Good
29 - 32
32 - 35
Average
23 - 28
26 - 31
Needs Improvement
<23
<26
To improve your anaerobic capacity, use Sprint Interval Training (SIT) with alternating intervals of intense all-out efforts and longer rest phases. Using SIT once or twice a week will produce incredible benefits even for the de-conditioned and elderly golfer. Benefits go beyond golf performance and include increase in VO2 max, fast twitch muscle activation, positive structural cardiovascular changes, improved insulin sensitivity, weight loss, and many other positive pulmonary and vascular changes. With SIT training, you will likely increase your stamina for years of enjoyment on the golf course.
Sprint Interval Training
With SIT, the “sprint” phase does not have to be a sprint. This phase can consist of any mode of effort done with all-out intensity. The intensity level is based completely on your perception. Use any piece of cardio equipment or bodyweight exercise as your mode and alternate intervals of intense effort (using speed, elevation or resistance) with intervals of lower intensity or rest for a total of 5-10 sets.
Here are some examples:
a. Jump rope (with or without the rope)
b. Recumbent or stationary bike (use resistance or speed intervals)
c. Rowing machine (use speed intervals)
d. Treadmill (use elevation up to 15% incline, and/or speed/sprint intervals)
e. Step up/down on stairs or bench
f. Bench lateral hops, squat jumps, lateral bounding, marching quickly in place
g. Any other strenuous bodyweight activity
Add SIT to Your Weekly Routine
Once or twice a week, do 5-10 sets of intervals with a work to rest ratio of 1:1, 1:2, or 1:4. Don’t get too hung up on the perfect formula, just get started and adjust as needed. It’s more important to listen to your body, stay in control, and recover during the rest phase so you can perform another all-out intense effort. Vary the mode and ratio every 3-6 weeks so you continue to build capacity.
Playing golf multiple times a week is great activity but just not enough for conditioning for power. With SIT-style cardio training, you will see benefits that are highly transferable to golf. Not only will heart capacity improve but also the endurance and speed of skeletal muscle and joints. Imagine how much better you will feel on the back nine, or the next day when you play another 18 holes. Use the suggestions given in this lesson that best suit your abilities for your safest, greatest effort. Please reach out to me with any questions or comments regarding your golf performance.
Pam Owens is the Director of Fitness for Royal Oaks Country Club in Houston and the owner of Pam Owens Fitness. A four-time Golf Digest Top 50 Fitness Professional, Pam helps golfers all over the world get lean, bendy and powerful with online or in person coaching. Ready to take your training further and build better balance, mobility, and performance for your golf game, sign up for more actionable tips and insights here.
