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Interval training for golf endurance

Endurance is a key component of success in golf, especially during long rounds or tournaments where stamina can make the difference between a strong finish and fatigue-induced mistakes. While traditional forms of exercise like jogging or cycling can improve cardiovascular fitness, interval training offers a more specific approach to building your endurance. In this blog post, we'll explore the benefits of interval training for golf endurance and provide a sample workout routine to help you elevate your game on the course.

Benefits of interval training for golfers:

  1. Improved cardiovascular fitness: Interval training challenges your heart and lungs to work harder during intense intervals, leading to improvements in cardiovascular fitness. This enhanced aerobic capacity can help you sustain energy levels and focus during long rounds of golf, reducing the risk of fatigue.

  2. Increased stamina: By pushing your body to perform at high intensities followed by periods of active recovery, interval training can increase your overall stamina. This allows you to withstand the physical demands of walking the course, swinging the club, and maintaining concentration over several hours of play.

  3. Enhanced speed and power: Interval training can also improve your speed and power output, which are essential for generating club head speed. By incorporating explosive movements and sprint intervals into your workouts, you can develop the fast-twitch muscle fibers needed for powerful and efficient golf swings.

  4. Mental toughness: Enduring the intensity of interval training requires mental resilience and focus, qualities that are equally important on the golf course. Interval training can help strengthen your mental toughness, teaching you to push through discomfort and stay composed under pressure.

Sample interval training workout for golf endurance: Warm-up:

  • 5-10 minutes of light cardiovascular exercise (e.g., jogging, cycling, or brisk walking)

  • Dynamic stretches targeting major muscle groups used in the golf swing (e.g., arm circles, leg swings, torso twists)

  • You could also use my golf warm-up guide here

Interval circuit:

Perform each exercise for 30 seconds at maximum effort, followed by 90 seconds of active recovery (e.g., walking or jogging in place) between exercises.

  1. Sprint Intervals: Sprint at maximum effort for 30 seconds

  2. Jumping Jacks: Perform jumping jacks for 30 seconds, focusing on speed and intensity.

  3. High Knees: Run in place, lifting your knees as high as possible for 30 seconds.

  4. Burpees: Perform burpees for 30 seconds, maintaining proper form and explosiveness.

  5. Mountain Climbers: Do mountain climbers for 30 seconds, alternating legs quickly to simulate climbing motion.


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Scott Stallings Golf fitness routine
PGA member Scott Stallings training - Credit to Golf Digest

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