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Total Conditioning for Golfers, 2nd ed.

Featuring The Swing Reaction System Biomechanical Exercise Program Get the single best exercise to improve your distance!

A Note From the Author

This new book is the definitive work on conditioning for golfers. Based on nearly 20 years of experience working with golfers, these exercises represent the best way for a golfer to get in shape to play. I guarantee that if you spend just 20 minutes exercising just three days a week, your game will improve enormously.

I chose to self-publish this book in order to get it to market more quickly. The people I teach, mostly physical therapists and fitness trainers, asked me to write down my ideas about the biomechanics of the golf swing, as well as specific instructions for the Swing Reaction System exercise program. This book does just that, and much, much more.

It has been my experience that this exercise program is extremely effective. The kinds of benefits that one experiences, though, is directly proportional to ones active and routine participation. Exercise requires discipline, and golf specific exercise requires attention to the details. Don't just take my word for this. Consider what readers are saying about this book

The Second Edition Includes:

Biomechanical analysis of the golf swing
Comprehensive description and illustrations of common biomechanical faults
Complete illustrated golf fitness program
Illustrated pre-game warm up routine
Nutrition for golfers
Comprehensive practical mental side discussion
Daily stretching routine
Introduction of a new exercise tool for golfers - The Golf Gizmo
Additional complimentary exercises for those seeking more than just golf conditioning
Special section on conditioning for Natural Golf

What our Experience has Been

When I asked Linda Fuller, LPGA to help me shoot the video, she was interested, but skeptical. Nevertheless, she learned the exercises with an open mind, and just two months later, here's what she had to say:

"I have been doing The Swing Reaction System for eight weeks now. I am longer off the tee, and I make more solid contact on every shot. I have better balance through the swing, and I don't feel the strain in my back any longer. When I watch my students who are on the program hit the ball, I see significant improvements in their swing mechanics. This program really works." Three years later at the time of this writing, Linda continues to use the Swing Reaction System exercises as part of her routine golf specific conditioning program.

Linda isn't the only success story. Max Carpenter, a 62 year old avid golfer with a 26 handicap shot a 75 after just three months of exercise, and Barb Rogers, a 50 year old 17 handicap player shot 84 after just a few weeks of exercise. We have had equal success training younger players too. Dodie Mazuka, a young professional with a single digit handicap increased her driving distance over 10 yards after a month of functional training, and Kari Martin, an 18 year old player with a ten handicap added over 30 yards to her drives in two months on her way to a 5 handicap and a place on the University of Washington Golf Team. I could go on and on. What is clear to me is that even beginners have good luck with our program. So it isn't a program just for the very competitive players out there. If you play golf, The Swing Reaction System will help you.

Who Should Use this Book

As I described, all players are equally able to benefit from this program. Here is the rationale:

Young players: While growing physically, training the muscles, joints and the nervous system to efficiently and accurately perform a task is necessary in the development of any athlete. As a young gymnast, I trained for hours each day, often spending several hours working exclusively on strength and conditioning exercises that related to gymnastics. You see kids playing catch for hours, repetitive practice that helps them develop their throwing skills. Golf also requires a significant degree of coordination and, therefore, similar preparation. While there is no substitute for playing hours and hours of golf, the tangible benefit of specific strengthening for the golf swing makes it possible for one to learn the game with a minimum of bad habits developing. The vigorous nature of the exercise program also helps young bodies develop strong and healthy tissues, making it less likely that one might develop an overuse injury. "Learn a good habit while you are building golf muscles,"[1] as Harvey Penick suggests. In my clinic, The Sports Reaction Center, dozens of committed young golfers aged 10 -18 work out each week as they prepare for their golf seasons.

Beginners: For the same reason as young players, beginners will learn the fundamentals more easily if they are working out with The Swing Reaction System. By getting in good positions at the top, at impact and in the follow through, beginners can cut the learning curve dramatically as they come to understand the finer points of swing mechanics. We have seen dramatic improvement in beginner golfers after even just one supervised session of swing reaction exercises!

Senior players: Prime Health and Fitness, a men's health magazine directed at men over forty called The Swing Reaction System, "...ideal for older players."[2] Senior Golfer magazine suggests that this program is very well suited to the senior player, because it is "...more specific to the golfers needs, and—just as importantly—a change from traditional fitness activities."[3] Here's why: Older players lack flexibility, and therefore power. This program challenges flexibility, and the emphasis on speed helps senior players develop power. Numerous players have picked up as much as 50 yards after just a few weeks on the program. The majority of senior players lack flexibility, especially of the thoracic spine, which limits their shoulder turn. The loss of distance that results is a source of major frustration to these avid players. The Swing Reaction System increases trunk flexibility and shoulder turn, and hence, distance is increased along with the enjoyment level of senior players.

Women: Like seniors, women lack power, but for different reasons. This program improves a woman's ability to efficiently store and release potential energy, ultimately allowing them to bring the club through the hitting zone with greater accuracy and speed. The athlete in each of us needs to be challenged, and women as a group benefit greatly from this type of athletic training. This is partly due to the lack of athletic training that many women experienced before Title IX. Partly, the benefit accrues due to the attention to detail The Swing Reaction System gives to the storing of potential energy during the back swing, and then the releasing of that energy during the down swing through impact.

Competitive Players: The rigors of competition, whether at the club level or on the professional tours, subject one to injuries following fatigue. Every player is looking for an edge, and hitting your peak at crunch time requires staying power. Professionals like Nike Tour Winner Jeff Coston, PGA maintain that they feel "more athletic over the ball," and that they "make better contact with the ball." As a result, the ball has a better trajectory in flight. Also, the functional nature of the program improves the durability of the athlete, making them less susceptible to injury.

Golf Instructors: While teaching PGA and LPGA educational workshops, I have learned that all instructors have had the experience of reaching a "dead-end" with their students. Often, instructors can see that their students are unable to execute what is being asked of them. As a golf instructor, rather than throw your hands up in exasperation, now you can make your students more teachable! After a few weeks on The Swing Reaction System exercise program, your students will be able to do things physically that will make them easier to teach.

Sample Exercise:

Exercise 3: Twister

Notice the starting position. Also try to make the position you achieve on either side match your golf postures exactly.

Purpose: To activate the trunk in the transverse plane in coordination with the weight shift, but on the swing plane. This exercise will significantly increase the recoil speed of the shoulder turn.
Duration: 45 seconds
Speed: As fast as possible.
Weights: Moderate (8-12#)
Description: Begin by setting up to hit a golf ball. Be as accurate as you can in the set up. Maintaining your spine angles, bring the weight up to your chest, and place the weight firmly against your sternum. Making sure you maintain your swing plane, rapidly rotate around your spine from one side to the other. Allow your elastic recoil to drive the exercise speed. As you turn to the right, allow your weight to shift to the right, and as you turn to the left, allow your weight to shift to the left. Rotating without a weight shift leads to a "reverse-pivot", which should be avoided at all costs! This is a hard exercise, and can be harmful if not done exactly correctly, so start slowly at first, and as your comfort increases, increase the speed until you are changing direction with a weight shift as quickly as you can. Try and "keep your knees quiet" during the exercise.

Reviews

Dodie Mazzuca, LPA Tour Professional
"I met Neil while playing on the University of Washington Golf Team during the late '90's. He introduced our team to his Swing Reaction System of golf exercise, and we exercised as a team with Neil every week during the pre-season of both my Junior and Senior years. At the time, I was struggling to gain length, and was motivated to work hard at the exercise program considering the promise of length that Neil made to us. Well, true to his word, I picked up about 15 yards, and had a great season preparing me for my professional career. As a professional, I continue to work hard to keep my body tuned up, and I cannot recommend this program highly enough. Take it from me, a playing professional, golf specific exercise is an important part of a players preparation. The Swing Reaction System works. If you apply yourself, like me you will find yourself hitting the ball further, making better contact and playing with confidence."

Maria (Loopy) Lopez, LPGA from Daytona Beach, FL
"I Love this Book! A pilot gave me your book on a flight to look at. I absolutely loved it, and would like to have one as a resource. I would also like information on how to get more if I need them for people I come in contact with. I am a member of the LPGA Teaching Division, and competed on the European, Asian, Futures and Player's West Golf Tours for the past 6 years. Currently I am the Women's Golf Coach at Embry-Riddle Aeronautical University in Daytona Beach, FL. I am a strong advocate of conditioning and mental preparation for play. In fact I was just returning from an LPGA player development seminar that covered everything in your book. You gave a nice twist to things, a little more detail than we could cover in four days. A great supplement to my education. I would like your book as a resource for several areas. (1) For my own growth, (2) I am developing a program with my trainers (we are a first year team), (3) I have a new golfer on my team that this would be great wisdom for her, let alone my entire team, and (4) it is a great resource as a Coach. Thanks for the fantastic work!"

An Outstanding Resource Jeff Coston, PNW Player of the Year, and former PGA Tour Professional, The Jeff Coston Golf Academy, Semiahmoo, WA
"I have spent time working with Neil applying this fitness program. This book is a cutting edge resource, especially in the area of fitness and nutrition for golfers"

Gary Gray, PT Adrian, MI Gary Gray, PT Adrian, MI
"Excellent book for Golfers, Trainers, PT's and Golf Pro's The golf swing is a pure chain reaction. Neil has an intimate understanding and knowledge of the chain reaction of the entire body for the golf swing. His knowledge makes this book an invaluable tool for the every golfer, trainer, therapist and golf professional. I give this book my unqualified recommendation."

Marylou Mulfler, Head Coach University of Washington Womens Golf Team
"Excellent book. Innovative and comprehensive. The best golf specific exercise program I have ever seen."

David Cook, PhD, Sports Psychologist to Tour Professionals
"Great Book!!"

Seattle, WA
"My back has never felt better. Like many golfers, my back has given me problems for years. After 2 sessions with the exercises from this book, I felt like there had never been a problem! On top of that, my game is changing for the better. These exercises are GOLF SPECIFIC, in some cases they seem very similar to the golf swing; in others, they aren't but they work the parts of my body needed in a good swing. I noticed the very next round that I felt different just standing on the first tee: grounded, solid, and healthy. In fact that whole round I kept commenting to my friend that this was what it was like to play pain-free. The bottom line is that my shots are getting better while I'm working out. In other words I've got more time in my day. By the way, this author also has a video-taped workout of these exercises that I use at home. It's a 20 minute routine, each exercise timed out and with a short break between them. It's very helpful to work along with the tape, and especially to see the taped exercises, then read about them in more detail in the book."

Gary Powers from Pennsylvania
"I have been doing the exercises in the book for two weeks and I have already seen a big difference in my golf swing. As advertised, I have seen improvement in flexibility, strength, mechanics, and the mental approach to the swing. Rather than thinking during the swing, I am just swinging. Excellent help for my golf game."

"Exercise isn't much fun until it helps you smack a big drive Neil's program as described in this book really helped me with my game. His approach of using targeted swing exercises has helped teach my muscles good swing patterns. His mental exercises has helped me to increase focus and discipline both on the course and off. Finally, I'm in much better shape which has helped me maintain a higher level of performance through an entire round. It's also helped me to smack a drive or two well past those of my buddies. Forget the mental stuff, if it's all about launching a rocket nearly down the center while your friends are searching in the rough than this is the book for you. For me this was worth a few pushups."

Dr. Ken Celiano
"I came across your book in the library, found it very clear and pragmatically applicable to my coaching endeavors with kids... I especially liked your chapter on the mental strategy to course management. I appreciate your work in this area and look forward to applying your system."

Gus Zefkeles, Scratch Golfer
"This book is packed with information. There is a lot of detail and the photgraphs are wonderful. I especially like the daily stretching program. Since starting the program four years ago, I feel 10 years younger!"

Walter Euyang, 12 handicap
"I started the exercises one week ago. I have done them three times. When I started, I had been losing distance on my drives, and had noticed my shoulder turn getting smaller and smaller. Not only was I struggling off the tee, but I could no longer reach par four greens in regulation. Believe it or not, after just three sessions, I shot my best score to date - a 78 on a tough course. Today I played three holes before work, scoring even par, and reaching all three greens in regulation. My shoulder turn is better. I gained 25 yards off the tee. I am a believer."

Prime Health and Fitness Magazine
"...with it's low impact resistance and quick 45-second sets, the program requires only a small pair of hand weights and can be performed anywhere. The emphasis on flexibility makes it ideal for older players."

David Musnick, MD, Sports Physician
"This is an outstanding resource to both new and experienced players. I highly recommend it!"

Senior Golfer Magazine (speaking of the Swing Reaction Exercise Program)
"...more specific for the golfers needs, and - just as importantly- a change from traditional fitness activities."

GOLF Magazine (speaking of the Swing Reaction Exercise Program)
"...Unlike any exercise program we have ever seen."

SECTION 1 : RATIONALE WHAT OUR EXPERIENCE HAS BEEN

Chapter 1 : Why Golfers Need To Exercise
• What The Research Shows

Chapter 2 : Biomechanical Elements Of The Golf Swing
• Tri-Planar Motion
• The Golf Pivot
• Common Biomechanical Errors And Cures

Chapter 3 : Swing Reaction
• Ground Reaction Forces
• Proprioception
• Ecconcentric Muscle Functional

SECTION 2 : THE EXERCISE PROGRAM

Chapter 4 : Exercise Guidelines
• Precautions
• Intensity
• Speed
• Resistance
• Frequency
• Duration

Chapter 5 The Swing Reaction System Exercise Program
• Exercise 1 Supro-Dance
• Exercise 2 Punches
• Exercise 3 Twister
• Exercise 4 Golf Lunge
• Exercise 5 Shoulder Machine
• Exercise 6 Golf Squat
• Exercise 7 Knee Machine
• Exercise 8 Shoulder Turn -Take Away
• Exercise 9 Shoulder Turn - Follow Through
• Exercise 10 Take Away Squat Part 1
• Exercise 11 Take Away Squat Part 2
• Exercise 12 Take Away Squat Part 3
• Exercise 13 Finish Squat Part 1
• Exercise 14 Finish Squat Part 2
• Exercise 15 Butt Stretch
• Exercise 16 Butt Burner
• Exercise 17 Egyptian
• Exercise 18 Modified Egyptian

Chapter 6 : The Pre Game Warm Up Routine
1 Why Warm Up
2 The Warm Up Routine
3 Stretching Guidelines
4 Aerobic Walking
5 Swing Reaction Exercises
6 Stretching
7 Driving Range
8 Putting Green

SECTION 3 : PREPARING TO PLAY

Chapter 7 : Nutrition And Golf
• Before You Play
• During The Round
• Hydration
• Supplements

Chapter 8 : Putting It All Together
• Club Fitting
• The Mental Side Of The Game
• Free Will
• Belief In Your Method
• Positive Self-Talk
• Goal Setting
• Concentration And The Mental Pre-Shot Routine
• Course Management
• Scoring Shots
• Breathing And Stress Management
• Scoring Method
• Staying In The Present
• Time At The Range
• Nutrition During Your Round
• Rest
• Fitness

Chapter 9 : Recommended Reading List

Chapter 10 : Swing Reaction And Natural Golf

• Swing Reaction System For Natural Golfers
• Golf Lunge
• Golf Squat
• Shoulder Machine Take Away
• Shoulder Machine Follow Through
• Squat Part 1
• Squat Part 2
• Squat Part 3
• Finish Squat Part 1
• Finish Squat Part 2

Appendix
• Appendix 1 Slide Board Drills
• Appendix 2 Additional Exercises For The Bold
• Appendix 3 The Swing Reaction Golf Gizmo
• Appendix 4 Daily Stretches For The Golfer
• Appendix 5 Performance Check Sheetntents