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.
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Punch shot: Predictions for the 147th Open

By Golf Channel DigitalJuly 18, 2018, 4:00 pm

CARNOUSTIE, Scotland – In advance of the 147th Open Championship, GolfChannel.com writers sound off on burning questions as players ready for a fast and firm test at Carnoustie. Here’s what our writers think about myriad topics:

The Monday morning headline will be …

REX HOGGARD: “Survival.” This one is easy. It always is at Carnoustie, which is widely considered The Open’s most demanding major championship test. Monday’s headline will be that the champion - pick a champion, any one will do - “survived” another dramatic Open. You don’t dominate Carnoustie; you endure.

RYAN LAVNER: “DJ Bashes Way to Victory at Carnoustie.” If somehow a two-win season could be disappointing, it has been for DJ. He’s first in scoring average, birdie average, par-4 scoring, par-5 scoring, strokes gained: tee to green and proximity from the rough. Those last two stats are the most important, especially here at Carnoustie, with these dry conditions. The game’s preeminent long-and-straight driver, there’s a better-than-decent chance he rolls.

MERCER BAGGS: “Rahm Tough: Spaniard charges to Open victory.” Jon Rahm will claim him maiden major title this week by powering his way through the winds and fescue at Carnoustie.

JAY COFFIN: “Thomas wins second major, ascends to world No. 1 again.” Shortly after The Open last year, Thomas rolled through the end of the PGA Tour season. This is the time of year he likes best. Despite a poor Open record the last two years, he’s not remotely concerned. He’s a tad miffed he didn’t win in France two weeks ago and comes to Carnoustie refreshed, with a gameplan, and ready to pounce.



Who or what will be the biggest surprise?

HOGGARD: Style of play. Given Carnoustie’s reputation as a brute, the surprise will be how the champion arrives at his lofty perch. Unlike previous editions at Carnoustie, this week’s dry conditions will promote more aggressive play off the tee and the winner will defy the norm and power his way to victory.

LAVNER: Tiger Woods. This is Woods’ best chance to win a major this year, and here’s believing he contends. His greatest strengths are his iron game and scrambling, and both aspects will be tested to the extreme at Carnoustie, helping separate him from some of the pretenders. With even a little cooperation from his putter, he should be in the mix.

BAGGS: Padraig Harrington. He had a good opening round last week at the Scottish Open and has some good vibes being the 2007 Open champion at Carnoustie. He won’t contend for four rounds, but a few days in the mix would be a nice surprise.

COFFIN: Alex Noren. Perhaps someone ranked 11th in the world shouldn’t be a surprise, but with so much focus on some of the bigger, household names, don’t be surprised when Noren is in contention on Sunday. He hasn’t finished worse than 25th since early May and won two weeks ago in France. He also tied for sixth place last year at Royal Birkdale.



Who or what will be the biggest disappointment?

HOGGARD: Jordan Spieth. Although he was brilliant on his way to victory last year at Royal Birkdale, Spieth is not the same player for this week’s championship, the byproduct of a balky putter that has eroded his confidence. Spieth said giving back the claret jug this week was hard, but his finish will be even tougher.

LAVNER: Weather. This might sound a little sadistic, but one of the unique joys of covering this tournament is to watch the best in the world battle conditions they face only once a year – the bone-chilling cold, the sideways rain, the howling wind. It doesn’t appear as though that’ll happen this year. With only a few hours of light rain expected, and no crazy winds in the forecast, the biggest challenge for these stars will be judging the bounces on the hard, baked-out turf.

BAGGS: Jordan Spieth. The defending champion is still trying to find his winning form and Carnoustie doesn’t seem the place to do that. As much as he says he loves playing in strong winds, there should be enough danger around here to frustrate Spieth into a missed cut.

COFFIN: Rory McIlroy. I hope I’m wrong on this, because the game is better when Rory is in contention at majors. Putting always has been his issue and seemingly always will be. While there isn’t as much of a premium placed on putting this week because of slower greens, he may still have to hit it close. Super close.



What will be the winning score?

HOGGARD: 10 under. The last two Opens played at Carnoustie were won with 7-under and 6-over totals, but this week’s conditions will favor more aggressive play and lower scores. Expect to see plenty of birdies, but the great equalizer will come on Sunday when wind gusts are forecast to reach 25 mph.

LAVNER: 15 under. An Open at Carnoustie has never produced a winner lower than 9 under (Tom Watson in 1975), but never have the conditions been this susceptible to low scores. Sure, the fairway bunkers are still a one-shot penalty, but today’s big hitters can fly them. The thin, wispy rough isn’t much of a deterrent. And the wind isn’t expected to really whip until the final day.

BAGGS: 12 under. We aren’t going to see the same kind of weather we have previously witnessed at Carnoustie, and that’s a shame. Any players who catch relatively benign conditions should be able to go low, as long as they can properly navigate the fairway rollout.

COFFIN: 14 under. Walked into a local golf shop in the town of Carnoustie wearing a Golf Channel logo and the man behind the counter said, “It’ll take 14 under to win this week.” Well, he’s been here for years and seen Carnoustie host The Open twice before. He knows more about it than I do, so I’ll stick with his number.

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Watch: Na plays backwards flop and practices lefty

By Grill Room TeamJuly 18, 2018, 3:16 pm

Fresh off his victory at The Greenbrier, Kevin Na is taking a quite-literally-backwards approach to his Open prep.

Caddie Kenny Harms has been sharing videos of Na's early work at Carnoustie.

This one shows Na standing in a bunker and playing a flop shot over his own head (as opposed to someone else's):

While it's unlikely he'll have a need for that exact shot this week, it's far more likely a player may have to think about turning his club over and playing from the wrong side of the ball, like so:

Na has made 4 of 6 cuts at The Open and will look to improve on his best career finish, currently a T-22 in 2016 at Royal Troon.

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McIlroy growing 'comfortable' on Open courses

By Ryan LavnerJuly 18, 2018, 1:45 pm

CARNOUSTIE, Scotland – For a player who once complained about the vagaries of links golf, Rory McIlroy enters this Open with a dazzling record in the sport’s oldest championship.

Though he missed the 2015 event because of an ankle injury, McIlroy has now posted three consecutive top-5 finishes in the year’s third major.

“It’s surprising a little bit that my best form in major championships has been this tournament,” he said Wednesday, “but at the same time I’ve grown up these courses, and I’m comfortable on them. I think going to courses on The Open rota that I’ve played quite a lot. I think that helps. You have a comfort level with the golf course, and you’ve built up enough experience to know where to hit and where not to hit it.”


Full-field tee times from the 147th Open Championship

Full coverage of the 147th Open Championship


McIlroy still regrets what happened in 2015, when he “did something slightly silly” and injured his ankle while playing soccer a few weeks before the event. That came a year after he triumphed at Royal Liverpool.

“Since 2010, I couldn’t wait to play The Open at St. Andrews,” he said. “I thought that was one of my best chances to win a major.”

He tied for 42nd at Carnoustie in 2007, earning low-amateur honors.  

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Height of irony: Phil putts in front of 'rules' sign

By Grill Room TeamJuly 18, 2018, 1:36 pm

A picture is worth 1,000 words and potentially two strokes for playing a moving ball under Rule 14-5 but not Rule 1-2.

Phil Mickelson has been having some fun during his Open prep at Carnoustie hitting flop shots over human beings, but the irony of this photo below is too obvious to go over anyone's head.

Mickelson also tried tapping down fescue two weeks ago at The Greenbrier, incurring another two-shot penalty.

And so we're left to wonder about what Phil asked himself back at Shinnecock Hills: "The real question is, ‘What am I going to do next?’”