6:30 a.m. – One hour of cardio. Choice between endurance runs, sprints or biking.
7:30 a.m. – One hour of lower weight training. 60-70 percent of normal lifting weight, high reps and multiple sets.
8:30 a.m. – High protein/low-fat breakfast. Typically includes egg-white omelet with vegetables.
9:00 a.m. – Two hours on the golf course. Hit on the range and work on swing.
11:00 a.m. – Practice putting for 30 minutes to an hour.
Noon – Play nine holes.
1:30 p.m. – High protein/low-fat lunch. Typically includes grilled chicken or fish, salad and vegetables.
2:00 p.m. – Three-to-four hours on the golf course. Work on swing, short game and occasionally play another nine holes.
6:30 p.m. – 30 minutes of upper weight training. High reps.
7:00 p.m. – Dinner and rest.
His schedule is composed of 3 main components. General fitness and weight training, golf specific training and actually playing golf (go figure :) ). All that combined with a high protein diet. He starts his day with cardio which I think is a good idea. For me personally running and endurance isn’t what I like but I’m a big fan of starting your day with some movement. He then jumps right into weight training which he does quite a lot each day at 1 and a half hour total. Tiger started bulking up right after his win in the 1997 Masters when he revamped his swing with Butch Harmon, his coach at the time. Building up muscle and endurance is a general good idea if you want to perform in any kind of sport competition. But I like to mix it up more and add more variety to it. Routine is important and all but you have to have some variety or your body adepts to what you are doing and your training becomes merely a workout. Just burning calories doesn’t necessarily have a training effect.
After his cardio and weight training Tiger has a breakfast. I don’t know, I can’t do 1.5 hours of exercise immediately after getting up. So I’d start with the breakfast first. But whatever works for you! There are some people who swear on working out on an empty stomach. The rule as always is: Try it and adopt it if it works for you.
Then Tiger goes on to some swing training on the golf course for two hours with an additional half hour of putting. That’s an interesting fact to notice I think. Just 30 minutes of actual putting practice each day. Compared to the rest that’s not very much.
After putting practice he plays nine holes. Playing 18 holes each day would be too much I guess. Also he can take a look at what he did and work on different parts of his game in the afternoon. So after a launch he adds another long training session to do just that and maybe play another nine holes. Then he finishes his day with some more weight training.
So there you have it Tiger Wood’s daily training schedule. Unfortunately not all of us have the same opportunities and time to put into our game as Tiger has. But we can all get inspired and incorporate some ideas into our own golf training:
So what about going nine holes with practicing in between?
What about a your diet or incorporating fitness routines into your golf training?
How about trying his schedule on some weekends?
How about taking a piece of paper or a calendar and designing your own?
Thank’s for reading! Have fun with it and go hit some!