His first phase of flexibility training has revealed some critical insights which many golfers can benefit from, by hearing. But before I share Russell’s, Phase 1 feedback – I want to give you a chance to connect with him and follow along as he will be sharing periodic updates as he makes his progress:

Meet Russell Pickering on Facebook

Russell Pickering Aiming for Golf Channel Amateur Tour

Russell’s Phase 1 Golf Conditioning Feedback Report:

Hey Joey,

The stretching is going TERRIFIC.

I had a pelvic x-ray about 1-1/2 years ago that showed my right hip rotated forward about 1″ and lowered about 2″ from my old fire department injury. I have had some incredible “releases”, via the stretching, in that area which caused two interesting side-effects.

The first is that I started getting sore in new areas as the mechanics are getting corrected and other muscles are properly being used again. I actually had to adjust my golf stance a little too; not realizing I was in a compensational position.

I started going off-line and discovered my hips are straight now.

Question for you, Joey:

Does stretching detox you? It seems that when I started, I “released” a lot of junk. Then, when I have breakthroughs or good releases I notice the same affect. (my answer to Russell was “yes” – as stretching can cause a healthy release of “stuff” from bound-up muscles and connective tissue).

I have combined your routines into a set of custom variety routines to break any potential for monotony. My body also modified/created a couple of stretches from your routine which hit some really tight areas.

I do the main stretching routine in the morning, one at the course, then I use the chair routine a couple of times a day and another main one in the evening.

I actually feel stress-free and relaxed in my swing now which is a big change. I am breathing more freely before I swing too.

The reverse stretch and side stretches on the ball are miraculous!

I’ll be in touch soon for the core routine.

THANK YOU!
- Russell

A few key points to make note of from Russell’s update:

1 – Old injuries being released, allowing for more ROM (range of motion).
2 – Junk/stuff being flushed from the muscles/connective tissue.
3 – Feeling stress-free and relaxed. Breathing more freely.
4 – Hips are straight now so he can focus on a balanced swing approach.

Right now, Russell is focusing on being consistent with my Optimum Flexibility for Golf DVDs. Next we will be adding some core conditioning into his routine.

Stay tuned for the next update…

- Joey Atlas
M.S., Exercise Physiology
Golf Performance Specialist

7 Golf Exercises With Resistance Bands to Give You Strength-Durance

 
Every time a golfer asks me; “What is the one piece of golf fitness equipment you would suggest, other than a stretching mat and ball – which I could use for training my whole body for functional training to benefit my golf game – and that I could bring on the road when traveling?”

The Answer: Resistance Bands…. But not just any generic brand of bands…

Woven Inner Cord Technology

Everyday I’ll get 2-3 emails from golfers who subscribe to this blog and videos, asking which bands would I recommend. If you remember the first videos I shared with you – there are several band exercises I do in those…

In all my years in the fitness conditioning industry – these are the bands which have become my top choice (and I’ve tried them ALL)… I pack these on every road trip and I get complete and full workouts no matter where I stay – whether with friends or at a hotel: Joey’s Preferred and Recommended Resistance Bands for Golf Conditioning

The truth is – just like anything else out there, quality ranges from pure trash all the way up to top-notch training tools made for frequent and consistent use by top athletes. You want the highest quality brand of bands so you can focus on training properly without worrying about the bands snapping and causing unnecessary injury and embarrassment.

Here are 7 effective resistance-band golf exercises to help bring the ‘strength-durance’ factor of your game up a few notches:

7 Golf Strength-Durance Exercises

1: Double-Grip Static-Stance, Horizontal Rotation

2: Single-Grip (inner hand) Static-Stance, Horizontal Rotation

3: Single-Grip (outer hand) Static-Stance, Horizontal Rotation

4: Double-Grip Static-Stance, Diagonal Rotation – High to Low

5: Double-Grip Static-Stance, Diagonal Rotation – Low to High

6: Single-Grip (inner hand) With Side-Step Shuffle, Horizontal Rotation

7: Single-Grip (outer hand) With Side-Step Shuffle, Horizontal Rotation

I may try to get these into a quick video clip for you in the next few weeks, but for now – you’ll want to get the bands so you are ready to go either with my short freebie videos or if you are starting the Golf Drive Secrets Total Conditioning Program

Another key feature on my top choice of resistance bands are the Quick-Snap functionality used on all the bands in your system. The carabiners are flattened, so you can use multiple bands for various exercises and they each have a mini-pulley for a smoother feel and more precise movements.

Flat Clip w/ Mini-Pulley

I know you’ll love these bands and what they do for you… I sure do…
 

Your trainer,

- Joey Atlas
M.S., Exercise Physiology
Golf Conditioning Specialist

Golf Drive Secrets Review by Exercise Physiologist and Golf Conditioning Specialist, Joey Atlas

 
In my review of Golf Drive Secrets (GDS) I easily noticed the most critical factor being in place as soon as I looked at the outline summary of the program. That critical factor is this: Progressive Conditioning

Let me explain why Progressive Conditioning is such a critical factor and what this means to you.

Progressive Conditioning takes the golfer from his/her current state of fitness, no matter what it is, and progressively corrects, strengthens and enhances it in a manner which is conducive to the golfer’s playing patterns.

In other words – the program does not hinder, or sacrifice, the golfer’s current level of ability – But, rather it gradually improves his/her level of golf specific fitness so the player’s game is allowed to adjust accordingly – during lessons, practice-range time – and complete, 18-hole rounds.

The Essential Components of the Main Golf Drive Secrets Program:

 
A: Golf Drive Secrets Manual (PDF – download & print option)

B: Gold Drive Secrets Warm-Up (PDF – download & print option)

C: Gold Drive Secrets Drill Workbook (PDF – download & print option)

D: Health Disclaimer Video

F: Self Screens Videos
- Pelvic Tilt Test
- Thorax Rotation Test
- 90/90 Shoulder Rotation
- Pelvic Rotation Test
- Overhead Deep Squat

G: Mobility/Range of Motion Videos
- ½ Kneeling Rotations
- Cats and Dogs
- Cervical Stars
- Foam Roller
- External Rotation/Shoulder
- SB Layover
- Supine F-Four Stretch
- Swiss Ball Chest Stretch
- The Stick for Calves
- Rotary Lat Stretch

H: Stability Circuit #1 Videos – Instructions and Training Sequence

I: Stability Circuit #2 Videos – Instructions and Training Sequence

J: Strength Videos
- Golf Strength Training Explained
- Full Body Lifts
- Diagonal Lifts
- Horizontal Chops
- External Rotations
- Lateral Lunge
- Single Arm Pull
- Single Arm Push
- Squat with Press
- I’s, Y’s, T’s, W’s, Golf Strength

K: Drills Videos
- Golf Set up
- Golf Grip Strength
- Golf Release Left
- Golf Release Right
- Golf Grip
- Merry Go Round Drill
- Jackson 5
- Wall Drill

3 Additional and Optional Golf Fitness Components

In addition the Main GDS PRogram – there are 3 additional and optional components which can be added after the purchase of the Main Program. These can only be purchased AFTER the main GDS program because the main program serves as the foundation and as a stand alone routine – it is extremely effective and worth it’s weight in gold.

However – since the release of the main GDS program, many golfers started requesting more advanced and complementary components to add to the main program. The following 3 items are the add-on components for those golfers who want to take their conditioning and physical abilities to the maximum degree. About 63% of the golfers who purchase the main GDS program also add one or more of these add-on components:

1 – The Golf Drive Accelerator Program
a – The e-Manual; Teaches the difference between being “Mr Golf Fitness” versus “Mr Gym-Rat Workouts”
b – 8 golf-specific core conditioning exercises

2 – Golf Drive Nutrition

3 – The Road to Mastery; Extended Training for Long Term Gains and Maintenance

My Golf Drive Secrets Review Summary

After looking at the core components of the Main GDS Program and then looking at the 3 optional components – here is what I’ve determined:

This is the most up to date and well-rounded golf-specific conditioning program on the market. Each part of the program is based on physiologically tested and proven training and rehab protocols which are used in the latest PGA Tour regimens. Additionally – all parts of the GDS program are synergistic and complementary – meaning; they all fit together to create a seamless, year-round program which can be adjusted depending on which season you are in.

Lastly, the GDS Program is 100% compatible with my program: Optimum Flexibility for Golf ..and with that in mind – here is a special offer we have for you today… You get:

3 Exclusive Gift-Bonuses ($79.95 Normal Price) from Me When You Purchase Golf Drive Secrets via My Discount Link Here

You Get The following 3 Golf-Fitness Bonuses from me right after you purchase Golf Drive Secrets via this special discount link

A – 5 Stealth Stretches to Do Right Before Tee-Off
B – 50% OFF coupon code for my 2-DVD set, Optimum Flexibility for Golf
C – 7 Power-Snacks for the Course to Unleash the Athlete In You

****Simply forward your purchase receipt to my assistant, Pam {at} joeyatlas.com and request the special Atlas Golf Performance Bonus Kit (selling price is $79.95 – but you get A, B, C for free when you purchase Golf Drive Secrets via this special discount link above)****

Just don’t keep this a secret for too long. Please let your golf buddies know about these programs after you’ve won a few bucks from all of them


- Joey Atlas
M.S., Exercise Physiology
Golf Conditioning Specialist

Have you ever heard of the Titleist Performance Institute (TPI)?

TPI is like the secret tour research lab for golf fitness and conditioning. It’s run by Dr. Greg Rose and Dave Phillips, and they are the secret weapon for a lot of the recent “changing of the guard” on The Tour.

Last season 37 out of the 47 events were won by golfers with a TPI team behind them. Currently 19 out of the top 25 male golfers in the world have a TPI team, as well as the #1 Men’s and Women’s golfers in the world. Why?

Well – in short – this stuff works. And here’s why…

TPI Golf Fitness Recipe: Swing Instructor, Golf Fitness Trainer, Physical Rehab Professional

The problem is that it’s taking a long time for these teams to work their way down to the average club golfer. The team concept is a very logical way of looking at a golfer. The swing instructor, fitness trainer, and rehab person are always working on a common goal, usually how to get the body to work more effectively and remain injury free.

So let’s say Luke Donald wanted to work on his sequencing to be even more consistent….

A – The fitness person would give him exercises designed to strengthen the weak link in that movement.
B – The medical person would help physically prepare the body for the fitness program.
C – The golf instructor would monitor the swing drills to make sure he wasn’t wasting his time with faulty drills.

This integrated approach works very well…but, as you can imagine, it can be really expensive and time-consuming, if you’re not playing golf for a living.

Let me introduce my friends Dee Tidwell and Tyler Ferrell. They have extensive training with the Titleist Performance Institute, They’ve spent tens of thousands of dollars and together have taken EVERY SINGLE TRAINING PROGRAM TPI has to offer.

In a recent conference call, Dee and Tyler were telling me about one of the more interesting things that TPI has discovered: There appears to be different swing patterns for different shots.

Basically, 3D research has shown that there are at least 4 different swings. Those are:

1 – best driver swing
2 – best iron swing
3 – best wedge swing
4 – best putter swing

The SAME swing that hits a straight wedge COULD hit a horribly nasty slice with a driver. This is one of the reasons why golfers rarely have their best driver day on the same day they have a great iron day.

The driver is the most physically demanding and therefore the toughest one for most amateurs to get a good handle on…and let’s face it, it’s the most FUN part of playing golf! But, since it’s so physically demanding, most people struggle from weak, crooked drives because of their physical restrictions and limitations.

And that’s just one example. You’ll want to see the complete video for the solution to tight muscles and a weak swing:

Enjoy… and please share this post with all your golf pals…

- Joey Atlas
M.S., Exercise Physiology
Golf Conditioning Specialist

 
In my former days of training golfers at my studio, The Golfer’s Athletic Club, in Ponte Vedra Beach, Florida – I had so many clients who were curious about natural testosterone levels and their effect on golf performance. Many interesting conversations took place – and they sparked me to dig deeper into the topic.

Can We Boost Testosterone?

But back then, I wasn’t blogging and communicating with people around the world via my websites and DVDs – so I just put the notes away for future use. Well, today I found those notes and revisited the topic…

You’ll appreciate what I’m about the share…

What’s a Normal Testosterone Level?

 
The typical male testosterone level is between 250ng/dl to 850 ng/dl. In a 45 year old man normal testosterone levels are around 600 ng/dl. These numbers provide a range and there are many factors which determine what “normal” is for each person.

Some recent reports and updates from leading medical organizations claim 350ng/dl should be considered low and treatment options explored for any patient at or below that level.

I won’t get info the science and academics of testosterone – but if you do want the finer details I’ll share some more helpful links at the end of this article.

In 2002 a golf and testosterone study was conducted to:

1) To investigate the effects of a physical conditioning program (strength, power and flexibility training) on clubhead speed, consistency, and putting distance control.

2) To investigate the effects of 36 continuous holes of competitive golf on testosterone and cortisol response and their relation to performance.

Here is part of the abstract:

Testosterone-to-cortisol ratio was significantly lower (45%) throughout the competition compared to baseline. Significant correlations resulted between: 36-hole AUC testosterone-to-cortisol ratio difference and 36-hole score (r = 0.82), somatic anxiety and pre-round cortisol, testosterone, and testosterone-to-cortisol ratio. These results indicate a significant hormonal strain during 10 hours of competitive golf and low TIC ratio relation with low golf scores.

So what does this mean to us?

Not only do we have the age-related decline of natural testosterone levels, BUT playing a lot of golf also has a negative effect on testosterone. So, your game suffers because of the drop – both on an acute level from the physical and mental stress of playing – and also from on a chronic level from factors of everyday living and aging.

So, we already know proper and consistent exercise combined with balanced, high-quality nutrition are 2 of the top ways to boost testosterone levels naturally.

But are there other natural ways to get that “boost”?

I get that question a lot. And the simple answer is “Yes.”

I’m 41 now – and although everything works like a champ – I’m always interested in having a little “edge” – as long as it is natural and legal.

When I turned 40, I added 3 natural elements to my supplement regime. They are:

1 – Eurycoma Longifolio
2 – Rhodiola Rosea
3 – Tribulus Terrestris

I used to have to buy them separately, but my partners created an all in one formula which I started taking last month. They also added 3 other synergistic natural elements to the final formula.

You can read about it here:

Have You Been Robbed of Your MoJo

Low Testosterone and Mortality Rates

And you can also read about it in the report they recently released:
How to Knock 20 Years Off Your Body

Here are some of those links with interesting testosterone information:
Sex drive vs. golf drive: Player sues PGA over testosterone

Testosterone on Wikipedia

Father Time and Mother Nature can’t be stopped, BUT we can make the most of our lives by incorporating 3 proven habits into our daily routines:

1 – Smart Exercise
2 – High-Quality Nutrition
3 – Wise Supplementation

Your trusted trainer,

- Joey Atlas

But as you know – you will see me recommending total-body movements which require: balance, coordination, range of motion and equal use of both sides of the body (not necessarily both at same time).

On that note I want to share this 4 minute Medicine-Ball, CardioCore Combo Workout:

WARNING: this workout is not for everyone reading this post today. So I suggest you run it by your doctor and get medical clearance before trying it. Better safe than sorry.

-
After you get clearance and are ready to give it a go – you can feel free to use it as a stand alone conditioning routine – or you can add it to something else which I’ve shared with you in the past.

Either way – take it slow, start light and easy – and build up the reps gradually – and the sets (times you go through the routine) to about 3-5 and you’ll have a sweet, golf-specific mini-workout you can do anywhere and you can make it part of a bigger, more elaborate, program.

Please don’t be stingy – feel free to pass this onto all your golfing buddies. It will help me bring you more good articles and videos like the one above.

Your trainer,

– Joey Atlas
M.S., Exercise Physiology
Golf Conditioning Specialist
Creator: Optimum Flexibility for Golf

Most people find it a shock to learn how many golfers suffer from neck pain – but the truth is, the golf swing is a VERY demanding motion – and the neck gets a fair share of ‘force’…

Add to that – various types of stress and tension – and then the element of poor flexibility and ‘sub-par’ conditioning… It becomes very easy to see why neck pain is common in golfers.

Most of my clients (whether in person or remote coaching) feel significant improvements with a series of upper body and neck-specific stretches and exercises.

If you suffer from neck pain in which you’ve tried all types of ineffective treatments for – here is something easy you can try right now.

1 – interlock the fingers of your hands

2 – place your hands/palms on the back of your head, just above ear-level

3 – you can be standing or seated – just be sure to keep good posture (chest up)

4 – gently let your head/neck relax as you lightly guide your head forward and downward so your chin touches your chest – or gets close to it

5 – DON’T force this stretch. As soon as you feel the muscles in the back of your neck stretching – just hold the position for about 15 seconds

6 – come back up to the start position for about 10 sec – and then repeat the stretch.

7 – do the same motion but this time gently push slightly to the right as you push forward/downward – hold for 15 seconds – then come back up to start position

8 – now do the same toward the left.

I know you’ll feel some great relief from that little stretch routine for the neck muscles. You can do that several times a day. And you can surely do it daily, as well.

I’ll be shooting a quick video in the next week or two to demonstrate the routine I’ve outlined above – so keep your eyes open for that – I know you’ll appreciate it…

If your neck pain is more severe and needs a more elaborate solution as compared to all the things you tried in the past. Then I encourage you to take a look at the HBI site and what they’ve put together for severe, long-term cases of neck pain. Take a look here => Neck Pain GONE

HBI’s team is top-notch and their pain-solution materials are second to none.

Remember to stay tuned for the neck-stretch video I’ll be posting for you, soon…

If you know someone who can use the tips I’ve shared in this article – please forward it to them. You have my full permission.

Best regards,

– Joey Atlas
M.S., Exercise Physiology
Golf Conditioning Specialist

Two of the most critical factors to consider are training volume and frequency.

Training volume is the amount of exercise performed in one workout session. Training frequency is the number workouts in a given week (or month). These two factors are adjustable throughout the year to accommodate, and enhance, your physical condition and your golf performance.

Rule of Thumb

A simple rule of thumb to help you maintain proper balance between playing activity and physical conditioning is this: The heavier your playing activity – the lighter your training volume should be. And the lower your playing activity – the greater your training volume should be.

Training volume refers to the amount of collective exercise performed in a given day. This may include: flexibility training, core training, cardiovascular conditioning, balance and strength.

Golf Seasons Dictate

As an example… Most golfers play more frequently in the spring and summer seasons. Therefore the workouts during those phases should be shorter, more condensed. And during the times of year when a golfer plays less, such as the winter season – the workouts can be longer and maybe more intense.

One of the key adjustments during the time of year when you play more often is to maintain the parts of your program which are best suited for your physical needs at that time. Specifically, you want to place priority on flexibility and core training.

Adjust the Levels

It’s not uncommon for some players to get in 8 or 9 rounds of 18 holes in a given week during their “busy” season.

In this case – a possible workout plan may follow this outline; 5 sessions per week, each consisting of: 20 minutes of flexibility, 20 minutes of core training and 15 minutes of cardiovascular exercise – plus, 2 sessions per week of functional strength (15 minutes) and balance training (10 minutes).

The cardio, strength and balance components can be tapered down until the end of your “busy” golf season – and then elevated again, when you decrease your level of playing activity.

In essence, your overall golf workout program should be periodically adjusted with the seasonal changes in your playing frequency. This caters to the body’s need for proper rest and recovery time – while keeping you in top shape to perform at your most efficient levels on the course – as well as off the course, in everything else you do.

- Joey Atlas
M.S., Exercise Physiology
Golf Conditioning Specialist

If you can **be consistent** with your conditioning (no matter how basic – or how elaborate it might be) – then you are implementing the single-most best principle for optimization of your game.

>> IMPORTANT: this assumes you are on a well-structured, and realistic, golf conditioning program in the first place.

Here’s what **consistency** in your conditioning gives you:

There are other points to add to this list – But the principle is the same. They are all optimized, enhanced or enabled by CONSISTENCY…

So, it makes all the sense in the world for you to make your golf performance conditioning program a top priority in your life. Because if you don’t – you run the very likely risk of experiencing the OPPOSITE of what you see on the list above. A price to large to pay – not only for your game – but even moreso for your overall quality of life and well-being.

If you don’t have a solid foundation for your golf conditioning routine – then it’s time for you to get it. As you know, by reading past issues of this newsletter – that foundation should be full-body flexibility. Sometimes a solid stretching routine alone is enough to take your game into a zone you never thought possible. Just like Peter Naish… read his firsthand experience here: Golf Performance Success Story

If you are already doing the Optimum Golf Flexibility DVDs – all you need to do is place priority on CONSISTENCY. But if you don’t have the DVDs yet – it’s something you should seriously consider…

Your trainer,
– Joey Atlas

PS – I never get bored of success stories – so please send me yours when you start feeling all the good things happening to your body – and all the great things in your game.

You’ll walk away from this interview with new information, which will help you enhance your golf performance and increase your competitive edge – or if you are a recreational athlete, you will notice breakthroughs in your game and get past the frustrating plateaus in your stagnant performance. Just click the triangular ‘play’ button…

Or – to review all that you get – just click on ‘Home’ up top on the left…

Keep me posted on your progress,

Joey Atlas