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Focus on Fitness: What happens when an average golfer trains like a pro?

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For many years, the words fitness and golf were rarely uttered in the same sentence. But now we can’t go through one commercial break without hearing how athletic golfers are and how everyone can benefit from a focus on fitness. Sure, if we all had a few hours each day to devote to the gym, we’d see an impact. But it got me thinking, can we quantify the impact a focus on proper fitness can play in the golf game of an amateur?

To help answer this question, I reached out to Nick Randall, a GolfWRX Featured Writer and Strength and Conditioning Coach to elite golfers such PGA Tour player Cameron Smith, who enthusiastically jumped on board to help guide me through this process. In addition to his professional clients, Nick offers virtual training to anyone just like what I went through.

The goal wasn’t to simply drop everything and act like a pro. I didn’t get to play golf for a living, and didn’t have the time they have to devote to the gym. The goal was to see if my golf game could improve by utilizing a tour-proven approach to fitness, guided by an elite-level trainer, but adjusted for the time and skill level of an amateur.

Nick was based in Australia at the time (he’s now in Jacksonville, FL), so all our interactions would be done remotely. As a technologist and app developer, this presented another opportunity to test the theory that technology is transforming the way we interact, even when it comes to something like fitness training.

CommunicatingwithNick

Over the course of four months, Nick guided me through three training programs, a daily motor pattern and mobility program, and nutrition and hydration advice, all via his Golf Fit iOS app, email, and Skype video chats. Our objective was to train the body to rotate more efficiently. This would result in some changes to my swing action, but without the intention of directly manipulating the club face or ball flight. My only swing changes for four months would be a direct result of this training, with no outside input.

I also wanted to be as honest and transparent as possible, so good, bad or ugly, you’ll find links to my DEXA Scans, Trackman Combine results, and swing videos below.

Did it work?

If you are wondering if you should bother reading on, it definitely worked. Physically, I’m stronger and have less back pain every day including after golf rounds or practice. On the course, my misses are tighter, my focus is stronger, and my endurance is better. We’ll cover all of this in detail, but Nick and this experience have fundamentally changed my approach to fitness in my everyday life, as well as my golfing life.

Baseline Evaluation

Any new fitness program must start with an evaluation. There are many ways to evaluate someone and ideally, this would be done in person. With Nick in Australia, we couldn’t do the assessment in person, so we spent a lot of time talking via Skype and I answered a detailed questionnaire. I’ve had back issues in the past, and one of the primary goals of the program was to strengthen that area to reduce daily pain, as well as pain associated with golfing. I have had medical assessments done on my back and passed along my charts to Nick for review.

I also sent Nick videos of my current swing, and we used my initial Trackman Combine videos as well during the evaluation phase.

DEXA Scan

In addition to the written assessment and discussions, I got a DEXA Scan so we could see where I might have imbalances or other trouble areas. A DEXA Scan is a full body scan that measures body composition including total body fat, breaking down bone mass, fat tissue, and lean muscle mass in the body.

DexaFit Atlanta

To get the scan, I worked with Peter Fisher, the co-owner of DexaFit Atlanta.  Let me just say, wow, that was eye-opening. The short, 10-minute scan produced images and reports that laid out how much body fat and lean muscle mass I have. I have too much body fat and that black and white image above was not pretty to see.

We took a look at the reports and decided if I focused on better nutrition, in addition to strength gains, I should be able to take my body fat percentage down to 25 percent (from 32.2 percent). It was a very aggressive goal, but a motivator as well.

Initial Trackman Combine

While we were not planning to make any direct swing changes, such as worrying about my inside takeaway, we did want to get a baseline of my current swing. The best way to do that is with a Trackman Combine, so I headed out to BridgeMill Golf Academy and worked with Tom Losinger, Director of Golf Instruction, who ran me through the combine.

The Trackman Combine is a standardized test that identifies strengths and weaknesses in the golf swing by scoring 60 shots from various yardages. If you haven’t had a chance to take the combine, I highly recommend it.

TrackmanBaseline_Updated

You can view the full Combine report as well as videos associated with some of my swings, by heading to this site I created.

Overall, I was happy with the results. The Combine was performed on a warm day with very little wind. My score was 69.2. I had 14 shots over 90 points. My max club speed with the driver was 104.8 mph and my longest drive was 278.8 yards.

Nick and I analyzed these results to find areas of weakness that could be attributed to poor body performance. The Combine swing scores are all about distance from the target. While dispersion can be driven by poor swing mechanics, it also is directly related to stability in the golf swing. We identified issues with my turn and posture from the videos and marked my max driver speed down as a baseline for any speed increases I might see.

The Fitness Program

Our fitness plan was broken up into three 1-month long programs. Each week included six days of routines: three strength days and three mobility and movement pattern days. That meant six days a week I was training my body with strength, mobility and movement pattern drills.

To track the progress, we used the Golf Fit iOS App, which Nick created for use with his athletes. Golf Fit is laid out to make it very easy to view your program, which includes photos and descriptions of the exercises, and complete your reps and sets.

GolfFit ProgressScreen

Month 1 was a primer month. It introduced me to some new exercises and eased me into my strength program. Month 2 switched up the exercises and ramped up the intensity. It also added some cardio to the warm up.

Month 3 was the hardest program and the one I found most interesting. It added more dynamic, golf specific exercises such as the Sidestepper with Band. I felt like I was able to better connect the exercise with how they would help my game. The Sidestepper, for example, was designed to activate the glutes and promote lateral stability, something very important during the golf swing.

In addition to the training programs, my favorite part of the Golf Fit app is the progress tracker. Most apps let you track your food or water intake and even how you feel, but they are cumbersome. With Golf Fit, you can easily score your progress, which brilliantly uses your averages as a default option. This made it very easy to track my progress every night.

GolfFit App Wellness Screen

I had many times over the course of the program, like when we had family in town over the holidays, where I wanted to do almost anything except my workout or nightly program. Everyone would be sitting in the living room, laughing and having a great time, and I’d be standing at the back of the room, Thoracic Pro strapped on, turning back and through over and over. But it felt great when I finished, especially on days like those.

I ended the program strong and even though our research for this story is technically over, my workouts continue. You can view my Month 1 program here and the free Golf Fit iOS app includes photos and explanations of each exercise

kane_thoracic

Essential Gear and My Spiky Ball Addiction

I bought two pieces of equipment — a Spiky Ball and the Thoracic Pro — to assist with my exercises, but you don’t have to. You can pick up some fitness bands at your local sporting goods store and be good to go.

I’m in love with my spiky ball. It’s this perfect little ball with raised rubber spikes you can roll anywhere you need to relieve tightness or discomfort. I used it every night to massage my lower back, legs and even chest and arms. Because it is smaller than a foam roller, you can get it into very specific problem areas. If you roll it around a sore spot, you’ll be amazed how loose that area becomes.

Spiky Ball and Thoracic Pro

I also purchased a Thoracic Pro. My posture and scapula control wasn’t as good as it could be. The Thoracic Pro is a harness you slip over your shoulders and when you properly engage your shoulder blades, a spiky ball in the middle of your back as well as two points on your shoulders, gives you feedback you’re in the right position. All I had to do was pull my shoulder blades back and slightly down. By doing this, I had pre-engaged my shoulder blades. My posture looked shockingly better and my turn was instantly tighter with less moving pieces. Every day for the next few months, I used my Thoracic Pro during the movement and motor pattern routine, and now I feel like it is second nature. I even took it to the range and hit balls with it on, which had a huge impact.

Movement Patterns and Nightly Routine

In order to make any meaningful change in my motor patterns, including the way I turn back and through the ball, I needed a nightly routine. Nick broke this into two programs, one for days where I was training and one for off days. They consisted of a mix of motor patterns with the Thoracic Pro as well as stretching and massage with the Spiky Ball.

These routines quickly became something I really looked forward to every night. It would take about 30 minutes to complete the motor patterns and stretching, and I enjoyed every minute. I got some funny looks from my wife as I was rigged up to the Thoracic Pro, turning and stomping behind her, but it really did work. I cannot guarantee I’ll continue my fitness programs with as laser-like a focus, but I definitely will continue my motor pattern and mobility work every night.

The motor pattern work consisted of the following routine:

NightlyRoutineUpdated1024

Nutrition and Hydration

Nick also offered basic nutrition advice, and he started by getting me to understand the majority of weight loss, which is something many of us want, is driven by nutrition. So eating cleaner became a goal. The Golf Fit app was a huge motivator to eating well and staying hydrated. Each night, the app asked me to score how I did on a scale of 1-10, ten being perfectly clean eating. I never did score a 10, but had quite a few nines. My average was 7-8, which as someone who works long hours and travels, is a comfortable way to start eating healthier.

For this story, the main takeaway is on-course eating. I’m amazed at how little my playing partners eat during a round. I used to only eat one protein bar around the turn. Nick’s recommendation was to take at least two snacks on the course and eat one mid-way through the front and back nines. For his players, he likes the Vega Sport Protein Bar or Macro Protein Bars, although there are others on the market. Adding an extra protein bar to my round made a big difference in my energy level. Below you can see what I typically have in the bag during a round.

Updated_NutritionBag

I also started keeping a bag of honey glazed almonds with me. I’m not sure Nick would love that I took a perfectly healthy almond and covered it in sugar, but it is a delicious snack packed with protein and healthy fats. And I noticed when I offered my playing partners a protein bar or almonds, almost all of them took the almonds.

As for hydration, I’m convinced the majority of golfers don’t drink enough water, myself included. Why? Because it’s really hard to be fully-hydrated. Based on Golf Fit’s recommendation for my body weight, I need to drink about 110 ounces of water a day (or 7 standard bottles) to be well hydrated. On the course, I tried to drink one bottle every three holes, and I would put a Nuun electrolyte hydration tablet in one of the bottles on each nine holes. I also downloaded a Water App to track my intake through the day which notified me with a reminder to drink every 1.5 hours. You will have to try it for yourself, but when I was fully hydrated I truly felt stronger and less fatigued, which dehydration can cause.

Shots like this awkward sidehill fairway bunker shot (pictured below), where stability and focus are so critical to executing the shot, was where I really noticed the training, and on-course hydration and nutrition pay off.

FromSand_Florida

Before and After a Round or Range Session

Pro golfers don’t just show up on the range or the first tee without warming up, so Nick recommended I perform one round of my Motor and Movement Patterns routine before practicing or playing.

One round of the routine takes about 10 minutes, and I noticed a difference when I completed the routine before hitting the range. I didn’t feel like I needed to hit as many short wedges to fire up the body. This helped on mornings where I was first off the tee and the range was barely open. I could roll a few putts and tee off knowing I had already made about 20-30 full turns warming up the main muscles I would need.

I completed the same routine as a warm-down after a round or practice session. Try the following routine from Nick, before you head to the first tee.

warmuproutineupdated

Checking in with Nick 

Throughout the program, Nick was checking in with me regularly, providing that extra motivation I needed. I was also sharing videos with him like the one below from early in our training program.  These check in videos were especially helpful at times when I wasn’t seeing the same on-course progress as I was seeing during practice.

What Can You Do If You Can’t Go All-In?

I went “all in” over the past four months, but I recognize that isn’t for everyone. I’ve talked about this program to avid golf friends of mine and they are intrigued, but likely won’t devote the time I have.

With that in mind, Nick put together a routine anyone can do that will have a positive impact on your game.  Click here to download a PDF of the routine.

The Final DEXA Scan

Once I had completed the last of the workouts, it was time to get a follow-up DEXA scan, so I went back to DexaFit Atlanta and worked with Peter Fisher.

We were hoping to see a decrease in body fat percentage and a small increase in lean muscle mass, and I was nervous about how the scan would go. I could tell I had lost weight and was getting stronger, but let’s be honest, if I said I was working out for three months and then got a body scan that shows no weight loss, you probably wouldn’t believe I had actually been in the gym.

FollowUpDexaFinal

I didn’t want that to happen, so I was happy to see I had decreased my body fat by 3 percent (-8.4 actual pounds of fat). Again, if you want to see the raw data, you can view the full results here.

I was initially disappointed by the loss of lean mass. It seemed counterintuitive, because I had been training more, but after talking with Nick it became more clear. I was eating cleaner, and likely taking in less calories despite trying to focus on eating more and better proteins. Our strength program wasn’t about big muscle gains, and we also only had three months. He was happy to see I essentially held onto the muscle mass, while decreasing my body fat. What I also found interesting is that I shed pounds without spending much time doing cardio. Sure, cardio is important, but it showcases the positives of better eating decisions, and what effect they can have on your health.

The Final Combine

I went into the final Combine with a healthy combination of nervousness and confidence. Almost every day for four months, I had focused on modifying my motor patterns or strengthening my body with the specific goal of improving my game. I was seeing improvement on the course, so one test on one day wouldn’t define all the work Nick and I had done. But I wanted to see results in plain, clear data. I headed back to BridgeMill Golf Academy and worked with Tom Losinger again.

TrackmanFollowup_Updated

We were hoping to see more clubhead speed with the driver and better dispersion overall, driven by a more stable lower body and more solid turn back and through the ball. In plain, clear, data, I saw the results I was hoping for.

I had more shots closer to the pin, more shots scored above 90, more “perfect” shots, and 3 mph more max clubhead speed with the driver. Below are some high-level stats comparing the two Combines. You can view the full report and videos here.

TrackmanCompare

I left the Combine on a high. All the effort looked to be paying off… but we don’t play golf by hitting 60 shots during some test. My year-end trip to Florida, where I would play at least 5 rounds, would be the ultimate test.

Florida Trip and My Golf Game Now

I’ve been going to Florida for a week of golf and vacation every year for the last six or so years. I play at least five rounds during the week and look forward to it all year. I brought my spiky ball and Thoracic Pro with me so I could continue my mobility and motor pattern routines.

floridatrip

Just like the Combine, I was nervous and excited to hit the first tee. It wasn’t a testing bay anymore; it was the first tee on a real course after fully-dedicating myself to this program and plan the last few months. I “needed” to see a meaningful difference in my game.

After my first round, I knew something positive was happening. I was hitting more greens, splitting more fairways, and keeping myself out of trouble. I’ve never been more consistent or had as much control over my swing as I did over the five rounds during the trip. Not only did I lower my handicap and post my cleanest card on a front-9 (1-under), but I didn’t wake up midway through the trip with lower-back pain.

Here is a comparison of five rounds prior to starting this program, five rounds from last year’s trip and my five rounds during my trip this year.

FinalComparison

Final Thoughts

A focus on fitness can improve the game of amateurs. Whether you go all-in or take it slow, you can see results. To help get started, you can follow the mini-programs laid out in this story, and there are trainers like Nick all across the country ready when you are.

I won’t say the past four months have been easy. But they also haven’t been hard. Eating healthier, drinking more water, and sticking to my fitness and mobility routines have become a part of my day-to-day life. I can only continue to improve from here, and the longer I focus on fitness, the more likely I am to be able to play this great game for many years to come.

When he is not obsessing about his golf game, Kane heads up an innovation lab responsible for driving innovative digital product development for Fortune 500 companies. He is also the co-founder of RoundShout and creator of Ranger GPS, the free iOS GPS app for the driving range. On a quest to become a scratch golfer, Kane writes about his progress (for better or worse) at kanecochran.com and contributes golf technology-focused articles on GolfWRX.com.

34 Comments

34 Comments

  1. Scott

    Jun 2, 2016 at 4:46 pm

    Thanks for the article Kane. My biggest thought through this article was how are you a 10 handicap? You have a good swing and more than enough club head speed. Anyway, appreciate the time you put into this to help motivate me to improve my golf conditioning and game.

  2. Nathan

    Apr 19, 2016 at 2:37 pm

    Good article! I am glad that the topic of fitness is catching on in our sport. However, I am very leary of Advocare products, particularly Spark, due to potentially harmful ingredients. So I would recommend closer inspection into that aspect of this article. Otherwise, keep it up!

    • Kane Cochran

      Apr 19, 2016 at 3:28 pm

      Thanks for your comments, Nathan! Spark is something I have had in my bag since prior to working with Nick (replacing coffee on early morning rounds and giving me a more flavorful way to drink 24oz of water early in the day). It was not part of this program or his nutrition advice. While I did research the product prior to starting to drink it, I’ll take another look, especially at their use of artificial ingredients like the sweeteners. Thanks for sharing your thoughts.

  3. AC

    Apr 18, 2016 at 8:26 pm

    Thanks for the article. Is there a discount code available for Golfwrx members for the Thoracic Pro and Spiky Ball? Who do we contact to purchase?

  4. Kevin

    Apr 18, 2016 at 3:07 am

    Just go on You Tube , put in Titliest Performance Institue . I started Pilates 2 years ago SS wss 95mph now 102/104mph, all down to improved mobility. Interesting article though, but go practice short game and really see the over all performance

  5. Ron

    Apr 17, 2016 at 7:29 pm

    This was a great and inspiring article. It’s a bit intimidating because it doesn’t feel like the Trackman, Dexa and other diagnostic aspects of your process are available to golfers who are not geographically close to the areas where these items are located. I would be happy to go through the process but I don’t really know where to find them near me.

    Also, golffitpro.net is a mess. I’m sorry to say this because I was very inspired to do my own version of your program. I downloaded the iPhone app but had a real problem figuring out how to do the exercises. For example, he says for the initial exercise “Stop and pulse working through 3 speeds 33-99”. I had to search around the web to figure out what that means. Also, you need his equipment to do the workout, but at least 2 items are out of stock with no promise of getting more. That is very unimpressive.

    Also, the PDF you linked to in your article with a sample workout is meaningless without instructions about how to do the exercises. His whole website is very user unfriendly.

    The app is also problematic in that you set the timer but there is no audible signal for when the timer is over.

    I would love to see a follow up article that’s a little bit more accessible to readers. Thanks.

    • Nick Randall

      Apr 19, 2016 at 1:15 pm

      Hi Ron,

      Sorry to hear about the issues you have with the website. I have to say that this is the first negative feedback we have received regardless usability of the site, we will look into it.
      Regards the 33-66-99 concept, see below for an explanation.
      The timer on the app is being fixed in our latest round of app improvement work and will be available in the next update.
      The example PDF program exercises can be found on the app, with photo and text explanations.
      We are now back in stock for the items featured in the article.

      33-66-99 principle

      Ramsay McMaster developed the 33-66-99 principle as a guideline for intensity. He believed it could be applied as a philosophy to everything from your energy levels, to your warm up pre-round, to your golf swing tempo out on the course.
      “It’s about making people aware of their energy levels as well as their feels, range of movement, endurance and body controls. If 99% is your peak and when you feel sharp, then 33% is when you feel sluggish, tired and fatigued physically.”
      My understanding and interpretation when applying the principle to posture exercises and golf movement pattern drills is to consider 33-66-99 as 3 different levels.
      33 is like the start level, doing the movements slowly and really concentrating on using good technique and learning the exercise.
      66 is for once you have mastered 33 and are able speed the movement up and use more intensity whilst still holding good form and posture, thus increasing bio feedback and gaining more awareness of key areas in your body.
      99 is where you are working at near maximum intensity and speed, looking to really fire up your golf body “feels” and ingrain the movement pattern into your “muscle memory”.

  6. Sean Foldy

    Apr 16, 2016 at 7:43 am

    You have virtually zero hip turn in your swing, maybe that’s intentional or maybe you have serious physical limitations? To me it seems counter-intuitive to be training you core muscles when you don’t appear to be using them in your swing.

  7. michael johnson

    Apr 16, 2016 at 6:06 am

    dear kane,
    your short game sucks.
    best, mjohnson

  8. Christian

    Apr 16, 2016 at 1:45 am

    Reel them in with the misleading headline and then “the idea wasn’t to drop everything bla bla”

  9. Joe the F Buck

    Apr 16, 2016 at 12:18 am

    I bet your numbers would have been even better if you had done a p90x type of program.

  10. COGolfer

    Apr 15, 2016 at 11:31 pm

    Average golfer in the title was quite misleading. Much better to start with a good swing than it is to be in peak fitness. Interesting none the less.

  11. :-ppp

    Apr 15, 2016 at 10:31 pm

    You know what happens? I pull my groin and get a hernia, and I can’t hump for a couple months :-ppp

  12. John-Michael Fawley

    Apr 15, 2016 at 4:12 pm

    Very interesting article Kane. I have been looking to do something similar to this, but on a cheaper scale. My one question is, should a person actually have a evaluation to make sure the program that they are being put on will work best for them? Everyone has their own points they need to work so some exercises will help, but others might not. I would think it should be tailored to each person.

    • Kane Cochran

      Apr 15, 2016 at 5:09 pm

      Hi John-Michael – Thanks for your comments. I would 100% recommend a personal evaluation. In-person or, if you want to go with a route similar to the one I went, via skype with additional data (swing videos, charts, etc) to help create a clear picture. You are completely right, everyone has different areas they need to work on. I wanted to share exactly what I was working on in the program, for the sake of transparency. And we wanted to include some more general starter programs, but it should be tailored to each person. That is something Nick is very big on as well.

  13. Nevin

    Apr 15, 2016 at 1:50 pm

    Interesting and useful article. Thank you.

  14. Smoking Gun

    Apr 15, 2016 at 1:18 pm

    Money, time, and talent!!! If you are a working human being, married with kids you can forget becoming an elite golfer. When are you going to find the time? Heart, passion, and ability play just as big a part if not bigger than that!

    • larrybud

      Apr 16, 2016 at 5:20 pm

      You don’t need money to eat right (in fact, it’s cheaper than buying processed food and going out to eat), and it’s not like you need to spend 3 hours in the gym every day.

  15. Raven

    Apr 15, 2016 at 12:29 pm

    So what you are saying is that being fitter and stronger helps you perform a physical task better? Who knew! Seriously, if anyone has the time to increase their focus on a task in a productive, educational manner then they will learn from it. Very few of us have that time, and even fewer improve without that level of effort. Your article could have been generalised for anything in life.

    • DC3

      Apr 15, 2016 at 12:48 pm

      I bet you’re delightful at cocktail parties.

    • larrybud

      Apr 16, 2016 at 5:23 pm

      What were you hoping from this article, that you’d play better if you woke up drunk?

  16. David Smith

    Apr 15, 2016 at 12:11 pm

    Kane: the website says that the thoracic pro is out of stock. Any idea how/when/where we can get one? Thanks.

    • Kane Cochran

      Apr 15, 2016 at 5:10 pm

      Let me check with Nick and see if there are other options for you. I’ll let you know as soon as I find out.

  17. Bogeypro

    Apr 15, 2016 at 10:38 am

    How much did all the personal training with Nick cost (ballpark figures, if you don’t want to be too specific)?

  18. AllBOdoesisgolf

    Apr 15, 2016 at 10:10 am

    so, what I want to know, what is it like in the future? Who is running for President? Is there good weather in August 2016 and are we looking at a lot of snow in December 2016?

  19. Milo

    Apr 15, 2016 at 9:37 am

    How much did this cost?

    • Kane Cochran

      Apr 15, 2016 at 11:29 am

      Hi Milo – DexaFit Atlanta, Tom Losinger at BridgeMill Golf, and Nick donated their time to make this story possible. For the spiky ball and Thoracic Pro, I paid the wholesale cost. Nick is willing to give GolfWRX readers a discount on the Spiky Ball and Thoracic Pro. If you’re interested, just let me know.

      Here is an estimated breakdown of costs: DEXA Scan = $150 for each scan. Trackman Combine = $125 or less for each session. Thoracic Pro = $89. Spiky Ball = $12.90. Nick has various levels of training packages. I will post a comment on his ballpark costs soon. Hope that helps.

      • Milo

        Apr 15, 2016 at 3:43 pm

        Actually not as much as I thought. But still some good coin. Thank you for the answer.

  20. Large chris

    Apr 15, 2016 at 7:59 am

    It’s all good stuff and well done for the commitment, although generally if you spend the equivalent time just practicing the short game and putting you would also see score improvements…. The only thing I would take issue with is this modern mantra of eating and drinking constantly to keep hydrated and keep energy levels up. It really isn’t how the body is designed, if you read about IF (intermittent fasting), caveman diet or even typical housewife 5/2 diets it is clear that the human body is EXTREMELY adaptable to short term variances in calorie, macro and hydration levels. We’d have died out as a species 5000 years ago if that wasn’t the case when one big meal a day was the norm.

    • Philip

      Apr 15, 2016 at 9:50 am

      For calorie intake I am at my best when I am slightly hungry so that my blood does not rush to my digestion area. However, for hydration I quickly fade once it kicks in. I would expect most people live a large part of their lives being slightly to moderately dehydrated, especially during outdoor activities. I’ve drunk 4-5+ litres of water during a round and never had to pee until the next morning. We can lose a lot of water when outside. Surviving and being at our optimal are not the same thing.

      • tony

        Apr 15, 2016 at 2:30 pm

        agreed with this line of thought. i can go to work and function on 2 hours of sleep. am i going to be in top shape to perform at an optimal level at work on 2 hours of sleep vs. 7….No.

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Club Junkie

Tour Edge Exotics mini driver review + TaylorMade Spider ZT Max first look – Club Junkie

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On this episode of Club Junkie, I put the new Tour Edge Exotics Mini Driver to the test and break down the performance, forgiveness, distance, and where it fits compared to a traditional driver or strong fairway wood. If you have been curious about adding a mini driver to the bag, this one is worth a look.

I also dive into the new TaylorMade Spider ZT Max putter that was recently spotted and discuss the growing zero torque putter trend. Plus, there is a closer look at the new Project X Titan Yellow shaft showing up on the PGA Tour and what makes it different from other profiles currently out there.

 

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Opinion & Analysis

AVL: We’re talking about practice! My best tips for taking your game to the course

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With the beginning of June on the horizon and courses rounding into peak condition for the season, it’s time to hone the finer skills that often get rusty over the winter. More sunlight also means more time to get out on the course and work on your game.

Whether it’s the practice green or the driving range, there’s always something to improve—whether you’re enjoying the fresh air or preparing for a weekend game or tournament. You can work on drills or freestyle around the green, and friendly competition is a great way to sharpen your skills.

While there are endless ways to get better at golf, I’m going to focus on practicing around the green. Let’s take a look at a few things to keep in mind as we head into the summer months.

Drills

From the driving range to the practice green, it’s important to incorporate drills into your routine. Years ago, I spent a weekend working on my short game with James Sieckmann. He recommended doing drill work for 5–10 minutes, then returning to your main practice.

This way, you create a balance between structured drills and real-world scenarios, so you’re not confined to “perfect” situations. For example, hitting the same three-foot putt over and over is good for repetition, but after a while, it becomes less interactive for your brain.

My approach is to use a putting trainer with a narrow gate for the ball to pass through, or simply place tees just outside the width of the ball. I’ll hit a series of four putts through the gate for three sets. Then, from a similar distance, I’ll hit four putts without the training aid and repeat that sequence three times.

Next, I’ll hit a number of 15–25 foot putts in a random fashion, then circle back to repeat the short putt drills with and without the training aid.

This breaks up the rhythm of hitting short putts with the training aid. When you hit the same short putts over and over, it’s easy to get into a groove—which is great for the drill, but not reflective of actual course play. While finding a rhythm is fundamental for drills, I like to introduce variation with longer putts to keep things realistic.

Game Mode

Once you’ve established a foundation with drills, it’s time to simulate on-course scenarios. This is where a few practice games come in handy.

One that I’ve been enjoying lately involves putting 10- to 15-footers with two balls. If I make the putt, great! If I miss, I pull the missed ball back a putter length. Suddenly, that little tap-in becomes a nerve-wracking three-footer—at least at first. As you get better at this game, those three- and five-footers become much more comfortable and routine.

It may sound cliché, but each shot is just what it is—it’s how we react that makes the difference. I like this game because it blends the pressure of on-course putting with the consequence of leaving yourself a much longer putt than usual.

Another game I like is one I recently learned from Brad Faxon. Place three tees in a line at four different locations around the hole: one at 3 feet, one at 6 feet, and one at 8 feet. The 3- and 6-foot putts count as par, and the 8-footer is for birdie.

This game keeps you focused on scoring and helps you get into a competitive mindset. You can even think about this putting game while you’re on the course. I just started playing it, and last week I couldn’t get better than two under par.

Competition

Competition during practice is when drills and games come to life, and you start to see results. For me, nothing beats a putting contest with a friend or two. In the right setting, these contests can become talking points for the whole season.

Match play, a game of 21, or simply seeing who can make the most one-putts (with a small prize on the line) are all great ways to simulate real on-course pressure. Recently, I played in a putting contest where one competitor made back-to-back 30- and 50-foot putts. As they say, expect your opponent to make every putt—and he nearly did. That’s impressive, and it’s something you see on the course, too: you have to stay committed to your game plan, no matter what.

When it comes to practice, it’s important to blend feedback from recent rounds with the fundamentals you want to reinforce. Drills, games, and competition—from the driving range to the putting green—form the backbone of skills you’ll rely on during actual rounds.

Finding the right balance is something we’re all working on, one practice session at a time. With the beginning of June on the horizon and courses rounding into peak condition for the season, it’s time to hone the finer skills that often get rusty over the winter. More sunlight also means more time to get out on the course and work on your game. Whether it’s the practice green or the driving range, there’s always something to improve—whether you’re enjoying the fresh air or preparing for a weekend game or tournament. You can work on drills or freestyle around the green, and friendly competition is a great way to sharpen your skills. While there are endless ways to get better at golf, I’m going to focus on practicing around the green. Let’s take a look at a few things to keep in mind as we head into the summer months.

Drills

From the driving range to the practice green, it’s important to incorporate drills into your routine. Years ago, I spent a weekend working on my short game with James Sieckmann. He recommended doing drill work for 5–10 minutes, then returning to your main practice. This way, you create a balance between structured drills and real-world scenarios, so you’re not confined to “perfect” situations. For example, hitting the same three-foot putt over and over is good for repetition, but after a while, it becomes less interactive for your brain.

My approach is to use a putting trainer with a narrow gate for the ball to pass through, or simply place tees just outside the width of the ball. I’ll hit a series of four putts through the gate for three sets. Then, from a similar distance, I’ll hit four putts without the training aid and repeat that sequence three times. Next, I’ll hit a number of 15–25 foot putts in a random fashion, then circle back to repeat the short putt drills with and without the training aid.

This breaks up the rhythm of hitting short putts with the training aid. When you hit the same short putts over and over, it’s easy to get into a groove—which is great for the drill, but not reflective of actual course play. While finding a rhythm is fundamental for drills, I like to introduce variation with longer putts to keep things realistic.

Game Mode

Once you’ve established a foundation with drills, it’s time to simulate on-course scenarios. This is where a few practice games come in handy. One that I’ve been enjoying lately involves putting 10- to 15-footers with two balls. If I make the putt, great! If I miss, I pull the missed ball back a putter length.

Suddenly, that little tap-in becomes a nerve-wracking three-footer—at least at first. As you get better at this game, those three- and five-footers become much more comfortable and routine. It may sound cliché, but each shot is just what it is—it’s how we react that makes the difference. I like this game because it blends the pressure of on-course putting with the consequence of leaving yourself a much longer putt than usual.

Another game I like is one I recently learned from Brad Faxon. Place three tees in a line at four different locations around the hole: one at 3 feet, one at 6 feet, and one at 8 feet. The 3- and 6-foot putts count as par, and the 8-footer is for birdie.

This game keeps you focused on scoring and helps you get into a competitive mindset. You can even think about this putting game while you’re on the course. I just started playing it, and last week I couldn’t get better than two under par.

Competition

Competition during practice is when drills and games come to life, and you start to see results. For me, nothing beats a putting contest with a friend or two. In the right setting, these contests can become talking points for the whole season. Match play, a game of 21, or simply seeing who can make the most one-putts (with a small prize on the line) are all great ways to simulate real on-course pressure. Recently, I played in a putting contest where one competitor made back-to-back 30- and 50-foot putts. As they say, expect your opponent to make every putt—and he nearly did. That’s impressive, and it’s something you see on the course, too: you have to stay committed to your game plan, no matter what.

When it comes to practice, it’s important to blend feedback from recent rounds with the fundamentals you want to reinforce. Drills, games, and competition—from the driving range to the putting green—form the backbone of skills you’ll rely on during actual rounds. Finding the right balance is something we’re all working on, one practice session at a time.

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Equipment

Seoul Sensibilities: Is Korean golf fashion starting to shape the world?

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For Korean golfers, we always look forward to the last of the kkot-saem-chu-I for the true start of a new golf season. The term refers to a cold snap, but literally translates as “winter being jealous of the flowers beginning to bloom, thus lashing out one final time before surrendering to spring”.

A rather poetic mouthful packed into a short expression.

Koreans can be like that. Understated, yet oddly expressive at the same time. And nowhere is this more true on the golf course and in our golf bags. In fact, I suspect many Korean golfers look forward to new apparel and accessory drops more than they do actual equipment launches each year.

At this point, Korean golf fashion may exist on its own timeline. (courtesy of @seonbi_golfer)

There is ample evidence to support that suspicion. Korea is the world’s third-largest golf market behind the United States and Japan, yet its appetite for golf apparel exceeds that of both countries combined. Recent estimates suggest that Korea accounts for nearly 40 percent of the global golf apparel market, placing it among the world’s most influential golf fashion markets and punching well above its size.

Simply, we care deeply about how new golf clubs look and feel, but enjoy looking good while swinging them even more.

Golfers in the West may laugh and say that golf is played on a course, not a fashion runway. Perhaps. But what’s the harm in trying to look and feel good, if the added self-confidence can help actual performance? It certainly seems to have worked for Jason Day, who may have unlocked a new stats category: dormant strokes gained. Coincidence?

During the COVID-era, estimates placed the market near $9 billion, an astonishing figure for a single country.

As a proud member of Gen X, I’ve witnessed the highs and lows of golf fashion firsthand. The pleated trousers and wing-tipped shoes of Jack Nicklaus, the stylish plus-fours and knickers of Payne Stewart, the baggy black trousers and fitted mock-necks of Tiger Woods, and the thigh-hugging athletic tailoring of Rory McIlroy. Golf fashion, like the golf swing itself, has rarely stood still.

But nowhere have those trends shifted, evolved, and been scrutinized quite as relentlessly as in Korea. Here, golf fashion moves faster than fairway gossip, and consumers dissect brands with a level of discernment that can be both impressive and mildly terrifying. New brands are studied, judged, embraced, or dismissed with startling efficiency.

The result is a consumer base with one of the sharpest eyes for quality and authenticity anywhere in the world. It is difficult to quantify, but easy to recognize. Clean lines without trying too hard. Luxury mixed with utility. Trend awareness balanced by restraint and purpose.

It’s golf fashion shaped by one of the world’s most style-literate cities, something I like to call Seoul Sensibilities, referring to the taste level forged by a uniquely competitive environment.

And increasingly, global brands have noticed.

Many golf brands in Korea have their own flagship shops dedicated to apparel only

Titleist understood this years ago, when its apparel business in Korea took on a life of its own under new ownership and local direction. What had once been a straightforward extension of an iconic equipment giant became something sharper and more premium. By going all in on the serious Tour-player look (I couldn’t even fit into their XL sizes), Titleist struck the right chord with Korean consumers and helped its fledgling apparel business break into the mainstream. Titleist became a household name even for non-golfers who wore its caps, shirts, and windbreakers in daily life. In many ways, it proved that even heritage golf brands could carry real fashion credibility when viewed through a Korean lens.

Several years later, PXG took a page out of Titleist’s playbook and followed suit. Korean consumers helped transform the brand from one known largely for irons and loud commercials into something broader and more stylish. PXG apparel’s growth in Korea was explosive, where it found an early audience and turned the category into something more than mere logo merchandise. It is still hard to walk anywhere in Seoul without seeing its palindrome logo.

Malbon’s meteoric rise in the United States was genuine, but its ascent into a global golf lifestyle brand owes much to Korea, where it was elevated by a market already fluent in modern golf style. Korea did not simply embrace Malbon. It pressure-tested the concept, refined its appeal, and helped push it into the global spotlight.

As such, new brands may arrive from abroad, but more often than not, their sharpest evolution happens here. If a brand can earn credibility in Seoul, it’s deemed to have passed one of the toughest style audits in the game.

That is why the next meaningful chapter may not come from outside, but from a Korean brand moving in the opposite direction, carrying those Seoul Sensibilities outward as K-pop once did.

Play young Stay dope.

From Seoul, With Intent

Khalhon is a label that feels less like a trend-chasing newcomer and more like the product of a market that has already seen everything. Golfers here have long been surrounded by luxury logos, technical fabrics, and tour uniforms disguised as lifestyle wear and vice-versa. In other words, novelty alone rarely lasts here, and the Koreans seems to understand that instinctively.

Its style language leans into clean silhouettes, relaxed but tailored proportions, muted palettes, and premium materials that speak quietly but confidently. There is a modern city aesthetic running through it all, with strong layering pieces, thoughtful textures, and subtle branding that suggests sophistication rather than demanding attention.

“Built for the course. Designed beyond it.”

Most importantly, the garments seem designed to blur the line between golfwear and everyday style. Shirts, trousers, knitwear, and outer layers move comfortably between a game of screen golf, a lunch reservation, an airport gate, or an afternoon coffee in Gangnam with friends.

It raises the question of whether this is golfwear that happens to look good off the course, or everyday clothing that performs beautifully on the fairways.

Personally, I have long appreciated Nike Golf for its clean, athletic modernization of golf attire. It also has the useful side effect of making me look like a more serious golfer than I probably am. But off the course, there are times when being instantly identified as the golf guy in a crowd of non-golfers can feel a touch self-conscious.

“Built for the course. Designed beyond it.”

That is part of what drew me to Khalhon, which seemed to blend golf and everyday wear naturally. While some of the outfits may be slightly beyond my personal confidence level, the brand also offers tasteful options for older guys like me who still want to express a little personality without regretting the decision later.

These are not simply flashy outfits worn on the course and then banished to the closet until the next tee time. They work surprisingly well off the course too, and I suspect many of the pieces will still look right a couple of years from now, which would certainly be kinder to my wallet than most golf fashion trends tend to be.

And perhaps that broader lifestyle positioning also helps explain why someone like Sean Wotherspoon would find Khalhon creatively interesting in the first place.

“Built for the course. Designed beyond it.”

“Korea is not only one of the most fashion-forward golf markets in the world, but one of the most fashion-forward markets globally. Korea is ahead, and I love to watch and try to catch up.” – Sean Wotherspoon, Creative Director at Khalhon

Seoul and Beyond

If Khalhon’s rise says something about where Korean golf fashion is today, its relationship with Sean Wotherspoon says even more about where it is heading.

For readers less familiar with Sean Wotherspoon, his arrival at Khalhon is not some routine celebrity endorsement or influencer collaboration. In design and streetwear circles, Wotherspoon is regarded as one of the more influential creative voices of his generation, particularly when it comes to blending nostalgia, storytelling, and contemporary culture into products that people can connect with.

He first gained widespread attention through his now-famous Nike sneaker collaborations, where his vintage-inspired designs and instinct for color helped turn him into one of the defining artists of the late-2010s sneaker era. His work gradually expanded beyond footwear into apparel, automotive collaborations, collectibles, and broader lifestyle design.

Modern golf style now extends well beyond the fairways, where performance and functionality are largely expected by default. And while plenty of brands already make technically competent golfwear, Khalhon seems more focused on designing clothes people would genuinely want to wear even after the round ends.

And when guys at Wotherspoon’s level show genuine interest in working with a Korean golf brand as its new Creative Director, fashion circles tend to sit up and pay attention. There’s already a huge buzz among the fashion-conscious here about upcoming collabs with iconic sports stars and brands.

“My creative direction for Khalhon is disruptive, colorful, nostalgic, and modern. My goal is to blend these avenues seamlessly within each collection.” – Sean Wotherspoon

In chatting with Sean, what stood out most to me was how genuinely energized he sounded about the project itself. Despite having already worked across and countless other creative spaces, he described golf as a completely fresh category for him, saying that Khalhon “will be an amazing vehicle for my design work.”

At the same time, his enthusiasm seemed tied just as much to Korea itself. He spoke openly about admiring Korea’s fashion culture while repeatedly insisting he is still a terrible golfer.

There was something oddly refreshing about that humility. Rather than sounding like a celebrity parachuting into golf simply because the category suddenly became fashionable, Sean sounded genuinely curious about what Korea might do with the category next.

And perhaps that is what makes Khalhon feel interesting right now. The brand feels less like a trend-chaser and more like the natural result of a market now confident enough to export its own point of view.

For years, global brands came to Korea to sharpen their image against one of the most discerning audiences anywhere. Now, a Korean label appears ready to send those Seoul Sensibilities outward instead.

Which brings us back to kkot-saem-chu-i.

That final cold snap before spring always arrives with a reminder that seasons are changing, whether we notice it immediately or not. Golf fashion feels a little like that right now as well, as the old boundaries between sport, streetwear, luxury, and everyday style continue to soften.

And somewhere in Seoul, a Korean golf label already seems prepared for whatever season comes next. I just hope they have everything in my size.

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