By: Charles W. Boatright
A Cup of Java (Coffee) Before Working Out
One of the best avenues that a golfer can use to improve their golf swing is a workout program. There aren’t many golfers who do not want to have more power and distance on the golf course. Syncing the golfer’s elbow with their shoulders and Presetting the wrists are significant parts of developing more power and gaining more distance with control on the golf course. This was perfectly demonstrated by David Duval during in an interview with Charlie Rymer on Golf Channel. Charlie Rymer was so intrigued by David Duval’s wrist set, that Charlie Rymer referred to it as That Wrist Thing. But the golfer still needs a mechanism to develop and deliver the power and to gain distance they are wanting.
One of the best supplements to boost the golfer’s workout session is with a simple cup of Java (or coffee) about 30- minutes before working out starts.
The golfer needs three things to optimize their golf swing. The golfer needs to develop their strength, stamina, and more importantly, flexibility to develop the power factor in their golf swing. The first is to set up a golf trainer home gym. The second is to develop a exercise routine that is a full body workout. The golf swing requires most of the golfer’s 640 muscles. The third component is to boost your exercise routine during your workout sessions. One of the best supplements to boost the golfer’s workout session is with a simple cup of Java (or coffee) about 30- minutes before working out starts.
It is important to distinguish between strength and power. Power is derived from the strength, or energy output, measured in amount of time acting on an object. So the golfer’s strength and flexibility development are key factors in a golf trainer home gym set up for power in the golfer’s swing. In other words, the golfer in a golf trainer home gym needs to develop and improve their flexibility for increase range of motion, tempo for maximum strength for power and speed in their golf swing. Flexibility is also key in preventing injuries.
As part of the golfer’s flexibility workout should include a yoga component. I use the Medicine Ball with a few yoga poses to develop my flexibility that improves my range of motion. There are three specific yoga Medicine Ball exercises that I use in my workout program:
- Diagonal Wood Chapping (Stocking the shelves) using a Medicine Ball.
- Set-ups using a Medicine Ball.
- Russian Twist using a Medicine Ball.
These three exercises work the golfer’s core muscles responsible for power and speed. To see a demonstration of these three Medicine Ball exercises, go to my 3- Quintessential Medicine Ball Workout for the Golfer.
If the golfer wants to improve their stamina and achieve a full body workout, the golfer needs to trade in their golf glove and golf bag for a different type of glove and bag in their workout program. The golfer needs to workout out using a punching bag and a pair of boxing gloves. The punching bag workout, which is the first and last exercise element in my workout is an important part of my golf trainer home gym component. This will strengthen the golfer’s wrists and forearms that are critical in Syncing and Presetting elements in the ESPY Golf Swing.
Setting Up a Golf Trainer Home Gym
CASPER Workout Equipment for a Golf Trainer Home Gym
The main reason I stress the golf trainer home gym is the more convenient something is, the more likely performed.
The golfer only needs basic equipment to set up their own golf trainer home gym consisting of: Free weights, Resistant tubing, Pull-up bar, Ab wheel, Kick ball, and Medicine Ball. For more extensive workout equipment, the golfer can add Punching bag with boxing gloves, Bicycle (Stationary or 10-Speed) to the golf trainer home gym regimens.
If you are like me, I want to invest the minimum amount of time in an exercise program with maximum results. One method that helps me maximize my workouts is making Joe part of my pre-workout routine. Thirty minutes prior to starting my CASPER (Cardiovascular, Aerobic, Strength, Plyometrics, Exercise Regimen) Workout Program in the morning, I drink a minimum of two cups of coffee to boost the effects of my workout. Drinking coffee before my workout boosts my ability to burn calories by 12 percent (it takes 3,500 calories to represent one pound of body fat). I wear a wristwatch that works with my I-Phone to monitor my heart rate, calorie consumption, and even my sleep patterns. You have to be able to measure results in order to improve your ability, especially in golf and other sports. If you can’t measure IT, you can’t improve IT.
Also, drinking a cup of Java (coffee) provides a great opportunity to meditate and improve your mental focus and mental strength that are key in both golf and life.
The bottom line is that including Java (coffee) as your workout partner is a very important component.
Benefits of Java (Coffee) for your Health and Fitness
Coffee, or Java, is your best partner to include in your workout routine. Besides boosting your workout routine by 12 percent, coffee also has the following benefits:
- Reduces post-workout discomfort, up to 48 percent.
- Lowers your risk of Type-2 Diabetes by nine percent. Exercise increases this by 32 percent.
- Lowers your risk of Alzheimer’s and Parkinson’s diseases by 60 percent.
- Lowers your risk of heart disease.
- Prevents cavities.
- Protects you against melanoma. This is very important for the golfer, along with wearing sunscreen. Keep a tube of sunscreen in your golf bag and apply it at least twice during the round, at the start and at the turn.
- Improves the psychoactive or cognitive function of the brain.
- Blocks the inhibitors of neurotransmitters in the brain that improve the rate of retention. This is a part of Circadian Rhythm that governs how we learn and retain information.
- Studies show that coffee increases the body’s ability to burn fat and boost the metabolic rate by 12 percent.
- Coffee contains the nutrients: Riboflavin, Pantothenic Acid, Manganese, Potassium, Magnesium, and Niacin. If you develop pain in your legs, potassium can help alleviate this discomfort.
- Coffee can lower your risk of Liver and colorectal cancer by 40 percent. Liver and colon cancer are the third and fourth causes of cancer deaths.
- Coffee can lower your risk of strokes by 20 percent.
- Coffee has more antioxidants than fruits and vegetables combined.
- Coffee can extend your life expectancy by 10 percent: Science Confirms: The More Coffee You Drink, The Longer You Will Live!
The bottom line is that including Java (coffee) as your workout partner is a very important component in your health and fitness. And to improve your strength for more power and distance, I developed the CASPER Workout Program in Section 20 of my book, The ESPY Golf Swing Coach. This program includes working out with a medicine ball, performing Burpees, and working out with a punching bag to improve the golfer’s core strength in the golf swing. Adding a Medicine Ball workout to your exercise routine is quintessential if you as a golfer wants more strength, Stamina, Power, and Speed in your golf game.
I specifically want to work The Critical Swing Path, or muscle memory, in my golf game. The Critical Swing Path isn’t the path the handle of the club or club head takes along a designated swing plane. The Critical Swing Path consist of three muscle, or lead elements, that I count on to provide my feel, or muscle memory, in my golf swing. These are illustrated in the first illustration of this article. These muscles are:
- Supinator muscle– located just below the elbow to perform the SYNC element in the ESPY Golf Swing sequence.
- Thenar muscle– located in the lead hand pad at the base of the lead thumb perform the PRESET element.
- Brachio-Radialis– located along the radial bone that perform the YAW element.
Keep in mind that The Delta approach to losing weight includes: Exercise, Lifestyle changes, and diet. You can’t expect just to lose weight based on exercise alone. A diet plan that I developed from Circadian Rhythms governs how our body functions is called the SR-925 Diet Program. See the following links for:
If the person wants to lose weight, they need to start lifting weights.
NOTE: One of the most important benefits of working out with a weights is not only the additional muscle mass that is added, but also the conditioning and stamina gained. If the person wants to lose weight, they need to start lifting weights. Higher (not faster) Reps with moderate weights is the best workout technique for golfers. Minimum weights are used in the golf trainer home gym. The golfer can use heavier weight in the golf trainer home gym, but maintaining flexibility is more essential. The golfer needs to focus on using lighter weights to retain their flexibility. I also include Yoga between my exercise elements during my rest periods. This allows the body time to absorb surplus Lactic Acid, which causes discomfort and possibly injuries to occur. I use the GOLF Yoga Chart to integrate into my CASPER Workout Program to maintain flexibility, that is critical in golf. I usually use tier G and F for my warm-up periods prior to my golf rounds or my 405- Training Drill.
NOTE: The golfer doesn’t have to incorporate all yoga poses or elements into their workout regimen. The golfer can choose a few that fit their fitness level to follow.
Also for cooling down and additional absorption of Lactic Acid, I take the opportunity to enjoy a walk with my dog. I think he enjoys it more than it does be good. You will be amazed at the benefits walking does for you and your dog.
the Journal of Pain, March 2007
the Journal of Agricultural and Food Chemistry
From the Archives of Internal Medicine
the European Journal of Neurology
Journal of Neurology, Neurosurgery & Psychiatry
Annals of Internal Medicine
To learn how to develop more power, speed, and distance in your golf game, and set up your own Golf Trainer Home Gym with exercise program tailored to golfer, purchase your copy of The ESPY Golf Swing Coach from the links below, or visit your local bookstore:
My book can also be purchased at Edwin Watts Golf Store in Jackson, Mississippi. Phone No. 601-956-8784
820 East County Line Road, Ridgeland, MS 39157
My book can also be purchased on-line at:
This book is a self-coaching forum that provides basic and advanced fundamentals to help you play golf with confidence and start lowering your handicap.
Please take advantage of my SR-925 Diet Program, where I lost 6 inches in my waist in 3- months (FREE of CHARGE) with the CASPER Workout Program, detailed in Section 20 of my book:
The CASPER Workout Program is based on the golf trainer home gym set up.
Please include an exercise routine in your weekly schedule.
Also, learning The ESPY Golf Swing Coach process is an excellent way to develop Rhythm without experiencing the Blues in your golf game, learn how to take your baseball-style swing from the batter’s box to the tee box.
Please visit “The Locker Room” for an Index of all my golf articles to improve your golf game and life. Discover how you can take your baseball swing from the batter’s box to the tee box.
For Comments or questions please contact me at 1-888-514-1228 Mon – Fri from 9 am to 4 pm CT Zone.