Phil can do it and so can you

By Golf Fitness MagazineAugust 6, 2008, 4:00 pm

After shedding a few unwanted pounds, Phil Mickelson went on to shed the title of the best golfer in the world not to have won a major when he captured the 2004 Masters. But after a few years, Mickelson, who readily admits he regularly indulged in fried food and let his fitness regimen slide, recommitted himself to fitness and a healthier diet, resulting in a lighter, healthier, happier Phil with the start of the 2007 golf season.
 
At the end of the 2006 season, I know he was quoted as saying that he got away from his golf fitness training to a degree during the year, and that may have affected his play as the year progressed, says Sean Cochran, Mickelsons fitness trainer.
 
The world's No. 2 player returned to action 20 pounds lighter with the help of Cochran, who devised a specific program for Mickelson to help him increase flexibility, balance, muscular strength and power for more clubhead speed, and to combat fatigue. 'Once the younger players started to come on Tour, Phil realized that he had to start working out to maintain longevity in his career,' Cochran explains.
 
Mickelsons fitness regime is based on a periodization system in which Cochran divides the year into three different training stages. We have an off-season program where the intensity and volume of his training is high, a pre-season program where the volume and intensity is moderate, and an in-season program where the volume is low and intensity moderate, explains Cochran.
 
Mickelsons commitment to fitness helps him increase flexibility for greater range of motion in the golf swing, strengthen the lower body and core to help maintain proper posture and swing positions, and increase power for more distance.
 
Along with exercise, Mickelson changed his diet, which helped speed up his metabolism, resulting in weight loss. Mickelson now eats four to five small meals of protein and vegetables during the day, and has cut out junk food.
 
During the off-season, a typical week of training will consist of four to five days of aerobic conditioning for 30 to 45 minutes, and a one-hour strength training session.
 
Here are a few simple golf-fitness training exercises recommended by Cochran to help you with your golf fitness training:
 
Rotators
Begin by placing feet shoulder-width apart, arms extended overhead, hands clasped together, and eyes looking forward. Slowly extend the hands toward the top of your feet. Extend downward to a level where a stretch is felt in either your hamstrings or lower back.
 
Pause for one second and return to the starting position of the exercise. Rotate your torso, shoulders, arms and head to the right. Extend your hands downward to the outside of the right foot. Pause for one second and return to the starting position of the exercise. Repeat the same exercise sequence to your left. Perform 10-15 repetitions.
 
Physio-Ball Russian Twist
Place your head and shoulders on top of the ball. Elevate the hips to a position horizontally in line with your knees and shoulders. Place your feet shoulder-width apart on the floor, extend the arms straight, and clasp your hands together.
 
Begin rotating to the left, allowing the ball to roll underneath your shoulders. Allow the eyes to follow your hands during the rotation. Continue to rotate to the left to a position at which your left upper arm is resting on top of the ball. Return to the starting position and repeat the rotation to your right. Alternate the rotation left and right for 15-20 repetitions.
 

PB Russian Twist

 
Single Leg Airplane Rotation
Place feet together, bend at the hips so the back is flat and chest is parallel to the floor. Extend your arms straight out from the shoulders. Lift the right foot off the floor and balance on your left foot. Keep the right foot off the floor the entire exercise.
 
Begin the exercise by rotating your left arm downward toward the left foot. Simultaneously rotate the right arm upward. Create the rotation in the torso of your body. Continue to rotate to a position where the left hand is directly above your left foot, and the right hand is pointing up. Return to the starting position of the exercise and repeat for 10-15 repetitions. Repeat the exercise sequence, balancing on your right foot.
 
Airplane Rotations

 
EDITORS NOTE: Golf Fitness Magazine is the only national consumer publication dedicated to golf-specific fitness, mental focus, and improving ability, performance and health among all golfers. Our priority is to maximize your potential, lower your scores, reduce your risk of injury, and extend your golfing years. Each issue has departments dedicated to men, women, seniors, and juniors along with tips, advice and simple exercise routines from GFMs team of experts. If you want to improve your golf game, and hit the ball farther, click here for special offers on a subscription so you can have all this and more in-depth advice delivered right to you! Get cutting edge fitness & mental tips sent to your inbox each month with our FREE golf performance eNewsletter, Shape Your Game. To contact our Senior Editor, Publisher or Online Editor with questions or comments, please visit our web site golffitnessmagazine.com for more information.

Rahm, Koepka both jump in OWGR after wins

By Will GrayNovember 20, 2017, 1:19 pm

Jon Rahm and Brooks Koepka both made moves inside the top 10 of the Official World Golf Ranking following wins in Dubai and Japan, respectively.

Rahm captured the European Tour season finale, winning the DP World Tour Championship by a shot. It was his third worldwide victory of 2017 and it allowed the Spaniard to overtake Hideki Matsuyama at world No. 4. It also establishes a new career high in the rankings for Rahm, who started the year ranked No. 137.

Koepka cruised to a nine-shot victory while successfully defending his title at the Japan Tour's Dunlop Phoenix. The victory was his first since winning the U.S. Open and it helped Koepka jump three spots to No. 7 in the latest rankings. Reigning PGA Tour Rookie of the Year Xander Schauffele, who finished second behind Koepka in Japan, went from 30th to 24th.

After earning his maiden PGA Tour victory at the RSM Classic, Austin Cook vaulted from No. 302 to No. 144 in the world. Runner-up J.J. Spaun jumped 48 spots to No. 116, while a hole-out with his final approach helped Brian Gay rise 73 spots to No. 191 after finishing alone in third at Sea Island.

Dustin Johnson remains world No. 1, followed by Jordan Spieth and Justin Thomas with Rahm and Matsuyama now rounding out the top five. Justin Rose remains at No. 6, followed by Koepka, Rickie Fowler and Henrik Stenson. Rory McIlroy slid two spots to No. 10 and is now in danger of falling out of the top 10 for the first time since May 2014.

With his return to competition now less than two weeks away, Tiger Woods fell four more spots to No. 1193 in the latest rankings.

Love to undergo hip replacement surgery

By Rex HoggardNovember 20, 2017, 1:08 pm

ST. SIMONS ISLAND, Ga. – Two days removed from arguably the most hectic week of his year, Davis Love III will undergo replacement surgery on his left hip.

Love, who hosted and played in last week’s RSM Classic, said he tried to avoid the surgery, but the pain became too much and he will undergo the procedure on Tuesday at the Andrews Sports Medicine and Orthopedic Center in Birmingham, Ala.

“I had a hip problem the last few years, and I had a hip resurfacing trying to avoid hip surgery because I’m a chicken, but after playing [the CIMB Classic and Sanderson Farms Championship] I realized it was an uphill battle,” Love said.


RSM Classic: Articles, photos and videos

Full-field scores from the RSM Classic


Love said doctors have told him recovery from the procedure will take between three to four months, but he should be able to start work on his chipping and putting within a few weeks.

Love, who missed the cut at the RSM Classic, said earlier in the week that his goal is to become the oldest PGA Tour winner and that the only way to achieve that was by having the surgery.

“Now I’m excited that I’ve crossed that bridge,” said Love, who will turn 54 next April. “Once I get over that I can go right back to the Tour. I won after a spine fusion [2015 Wyndham Championship] and now I’d like to win with a new hip. That’s the reason I’m doing it so I can get back to golf and keep up.”

LPGA awards: Ryu, S.H. Park tie for POY

By Randall MellNovember 20, 2017, 1:56 am

NAPLES, Fla. – In the end, the CME Group Tour Championship played out a lot like the entire 2017 season did.

Parity reigned.

Nobody dominated the game’s big season-ending awards, though Lexi Thompson and Sung Hyun Park came close.

Thompson walked away with the CME Globe’s $1 million jackpot and the Vare Trophy for low scoring average. If she had made that last 2-foot putt at the 72nd hole Sunday, she might also have walked away with the Rolex Player of the Year Award and the Rolex world No. 1 ranking.

Park shared the Rolex Player of the Year Award with So Yeon Ryu. By doing so, Park joined Nancy Lopez as the only players in LPGA history to win the Player of the Year and Rookie of the Year titles in the same season. Lopez did it in 1978. Park also won the LPGA money-winning title.

Here’s a summary of the big prizes:

Rolex Player of the Year
Ryu and Park both ended up with 162 points in the points-based competition. Park started the week five points behind Ryu but made the up the difference with the five points she won for tying for sixth.

It marks the first time the award has been shared since its inception in 1966.

Ryu and Park join Inbee Park as the only South Koreans to win the award. Park won it in 2013.


Vare Trophy
Thompson won the award with a scoring average of 69.114. Sung Hyun Park finished second at 69.247. Park needed to finish at least nine shots ahead of Thompson at the CME Group Tour Championship to win the trophy.

There were a record 12 players with scoring averages under 70.0 this year, besting the previous record of five, set last year.


CME Globe $1 million prize
Thompson entered the week first in the CME points reset, but it played out as a two-woman race on the final day. Park needed to finish ahead of Thompson in the CME Group Tour Championship to overtake her for the big money haul. Thompson tied for second in the tournament while Park tied for sixth.

By winning the CME Group Tour Championship, Jutanugarn had a shot at the $1 million, but she needed Park to finish the tournament eighth or worse and Thompson to finish ninth or worse.


LPGA money-winning title
Park claimed the title with $2,335,883 in earnings. Ryu was second, with $1,981,593 in earnings.

The tour saw a tour-record 17 players win $1 million or more this season, two more than did so last year.

Ryu came into the week as the only player who could pass Park for the title, but Ryu needed to win to do so.


Rolex world No. 1 ranking
The top ranking was up for grabs at CME, with No. 1 Feng, No. 2 Sung Hyun Park and No. 3 So Yeon Ryu all within three hundredths of a ranking point. Even No. 4 Lexi Thompson had a chance to grab the top spot if she won, but in the end nobody could overtake Feng. Her reign will extend to a second straight week.


Rolex Rookie of the Year
Park ran away with the award with her U.S. Women’s Open and Canadian Pacific Women’s Open victories among her 11 top-10 finishes. She had the award locked up long before she arrived for the season-ending CME Group Tour Championship.

Ko ends first winless season with T-16 at CME

By Randall MellNovember 20, 2017, 1:07 am

NAPLES, Fla. – Lydia Ko carved a hybrid 3-iron to 15 feet and ended the most intensely scrutinized year of her young career with a birdie Sunday at the CME Group Tour Championship.

“Nice to finish the season on a high note,” Ko said after posting a 3-under-par 69, good for a tie for 16th. “Obviously, not a top-10 finish, but I played really solid. I feel like I finished the season off pretty strong.”

Ko posted two second-place finishes, a third-place finish and a tie for fifth in her last eight starts.

“Ever since Indy [in early September], I played really good and put myself in good positions,” Ko said. “I felt like the confidence factor was definitely higher than during the middle of the year. I had some opportunities, looks for wins.”

Sunday marked the end of Ko’s first winless season since she began playing LPGA events at 15 years old.

Let the record show, she left with a smile, eager to travel to South Korea to spend the next month with family after playing a charity event in Bradenton, Fla., on Monday.


CME Group Tour Championship: Articles, photos and videos

Full-field scores from the CME Group Tour Championship


Much was made of Ko beginning the year with sweeping changes, with new equipment (PXG), a new coach (Gary Gilchrist) and a new caddie (Peter Godfrey).

In the final summary, it wasn’t a Ko-like year, not by the crazy high standards she has set.

She saw her run of 85 consecutive weeks at No. 1 end in June. She arrived in Naples holding on to the No. 8 ranking. She ends the year 13th on the LPGA money list with $1,177,450 in earnings. It’s the first time she hasn’t finished among the top three in money in her four full years on tour. She did log 11 top-10 finishes overall, three second-place finishes.

How did she evaluate her season?

“I feel like it was a better year than everyone else thinks, like `Lydia is in a slump,’” Ko said. “I feel like I played solid.

“It's a season that, obviously, I learned a lot from ... the mental aspect of saying, `Hey, get over the bads and kind of move on.’”

Ko said she learned a lot watching Stacy Lewis deal with her run of second-place finishes after winning so much.

“Winning a championship is a huge deal, but, sometimes, it's overrated when you haven't won,” Ko said. “Like, you're still playing well, but just haven't won. I kind of feel like it's been that kind of year.

“I think everybody has little ups and downs.”