Even though gyms, and some courses, are closed there is still plenty that can be done to work on your golf game.  We are offering some different programs to work on your game but today I wanted to talk about Sprint Interval Training (SIT).  SIT is a type of training that can produce amazing results and can be done with little to no equipment right at home.  I am going to lay out a sample workout but right now we are offering free at-home programming so contact us if you would like a built out program.

Interval training has been proven to reduce body fat, increase cardiovascular capacity, and increase speed and power.  Incorporating Sprint Interval Training can help you accomplish your cardiovascular needs while enhancing your ability to produce more speed and power at the same time.  The way most people train you are working on one or the other, which is what makes SIT so effective.  A lot of people may have heard of HIIT (High Intensity Interval Training).  SIT is basically the next step up.  The biggest difference is SIT has longer recoveries in between exercises so that you can go 100% on the next set.  SIT involves short bursts of 90-100% effort followed by full recovery, generally a 1:2-4 work:rest ratio (ex: 30sec exercise followed by a 1-2 minute rest).  In order to get the benefits of SIT you really need to push yourself as hard as you can.  The other great benefit to SIT is just about anyone can do it.  We’ve had golfers as 13 and as old as 80+.  I could bore you with all the research as to why you should incorporate SIT (email me if you want the research) but let’s jump into how to build a workout. 

Principles:

1. Intervals should not exceed 60 seconds, “all-out effort”
1. Can do mini-intervals to get close to 60 seconds if not able to do full 60s
2. Ex: 4x15 seconds with mini-recovery (5-10sec) inbetween
2. Rest should be 2-4x the “all-out” interval
1. 60 sec “all-out” exercise should have 2-4 minutes before the next “all-out”
2. This does not mean you are just sitting there doing nothing.  You can incorporate mobility, balance, stability exercises during the recovery period.
3. Ex: 60s sprint - 15s transition - 60s mobility - 15s transition - 60s stability - 15s transition - 60s mobility - 15s transition - 60s sprint = 4 minutes between sprints

Sample Workout

1. Dynamic WarmUp - 10-15 Minutes
2. Sprint Intervals - Each exercise is 30-60s depending on your fitness level with 15s transition in between. Repeat the cycle 2-4 times for a 30-60 minute workout.
1. Frog Squat Jumps (sprint)
2. Stork Turns (mobility)
3. PushUps (strength)
4. Cat Camels (mobility)
5. Shuttle Run (sprint)
6. Standing Walk (active rest)
7. Plank Up/Downs (strength/endurance)
8. Open Books (mobility)

 If you would like a more detailed workout please send me an email.  The program we use has videos, descriptions, feedback, etc.  We are currently offering it for free to a limited number of people so it's the perfect time to try it out!  Send me an email at curryns@gmail.com if interested.