Heard about Tiger Woods’ workout plan for ages but always thought, nah, that’s for pros. Last month though, my golf buddy Dave kept whining about his back pain after nine holes. Got me thinking – my own swing’s been feeling sluggish too. So screw it, pulled up some articles on Tiger’s routine and decided to try it for 30 days. Here’s how it went down.
Gearing Up & Day One Disaster
Started by clearing junk from my garage gym – old dumbbells, a stability ball covered in dust. Found a yoga mat I bought during lockdown. The plan emphasizes core and mobility, right? Figured I’d skip weights first week. Morning one: tried Tiger’s dynamic warmup – high knees, butt kicks. Felt like a dying flamingo. Then rotated through:
- 10 minutes of rotational stretches (twisting till my spine crackled)
- 3 sets of bodyweight squats (barely hit 15 reps without wobbling)
- Plank holds (lasted 20 seconds before faceplanting)
Finished drenched. Back screamed when I tried tying my shoes. Doubted everything.
Sticking With The Grind
Week two sucked less. Added resistance bands for rotational pulls – mimic golf swing torque. Key change? Scheduled workouts right after coffee. No “I’ll do it later” excuses. Focused on three things Tiger drills:
- Single-leg balances (stood brushing teeth on one foot – toppled toothpaste twice)
- Core rotations with band tension (simulates downswing load)
- Explosive push-ups (clapping? Ha. Barely peeled chest off floor)
Muscles burned, but noticed something wild post-round: no more hunching over the cart after 14th hole. Could actually finish beers upright.
Golf Gains Kicking In
By week four, routine felt automatic. Did 20 minutes mobility drills while watching Netflix (pigeon pose during commercials). Real magic? On-course differences:
- Driver distance up – gained 12 yards. Not from swinging harder, but stability. Stopped swaying off tee.
- Back pain vanished – no more Advil pocket stash in golf bag
- Fatigue? Gone. Walked 18 carrying clubs without dying
Played last Sunday. Buddy Dave complained about his slice. I just smiled. Smashed drives down the middle. Felt like Tiger? Hell no. Felt like I stole his cheat codes.
You don’t need fancy gyms. Just consistency. Start with 10 minutes. Your back and scorecard will thank you.