“Well, I see that a three year layoff hasn’t hurt your swing much”, said Ellen.

We were on the practice range at Avery Ranch Golf Club on a warm, sunny afternoon a couple of months ago.

It was the first time I had picked up a golf club since I went on a golf trip with my brother in 2009.

And the swing, to my surprise, felt good. Smooth, solid. My body felt light, strong, and supple.

I thought it was a fluke really. If you play golf, you may have experienced this phenomenon of playing better, at first, after not playing or practicing for a while.

Of course, it doesn’t last. Within a few holes, your slice or hook or fat or thin shot reappears.

But we went back about a week later and the swing was still there.

Then I played nine holes about two weeks later and had two pars, five bogies, and two double bogies which, as far as I’m concerned, was excellent. More importantly, was how I felt. No stiffness, soreness, or sense of “Uh-oh, I’ll pay for this later.”

Still a fluke? I don’t think so.

Why I Quit Playing Golf

I took golf lessons several years ago, practiced and played a lot but never had a swing that felt easy or comfortable. Many times, my upper or lower back would hurt the next day and sometimes I felt like a tractor had rolled over it. I would hurt for several days.

Not something you really look forward to.

But, I’m stubborn or maybe a better word is unwise at times.

I kept playing thinking I could somehow play my way through the pain and stiffness.

Have you ever done that?

And then I injured my back in 2008 while snow skiing.  I had a front row seat to what it’s like to be disabled because, well, I was. I couldn’t do much of anything physically. I had to eat my meals standing up, rarely slept more than a couple of hours at a time due to leg pain, and felt like, as I told my friend Christine, that this was the start of the end.

I made it back from that injury and in late 2009, I thought I was sturdy enough to go on a golf trip with my brother.

I wasn’t. I played poorly, hurt a lot, and struggled to find any fun in the game.

I finally decided I needed to re-boot my health and fitness.

And, I’m sure that investing in my overall fitness is why my swing and my golf game feel so much better now.

The Missing Ingredient

Although I had practiced my swing, played golf often, what I wasn’t doing was any consistent physical training. Sorry to say but it’s true. I convinced myself that I didn’t have time (although I managed to find time for golf – hmmmm) and had a bunch of other lame excuses.

The result was that although I felt, in my mind, capable of a solid swing and was sure I was more than physically ready to play golf, the reality was my actual physical abilities were not up to the task.

I was weak, too fat, inflexible, with low stamina, marginal balance, and not getting any younger. And I was doing nothing to change this trajectory.

So, what did I do that was so different from just “working out”? Wouldn’t just any kind of exercise do the same thing? Lift weights, do some Crossfit, pop in a P90X DVD, Zumba, whatever?

Maybe if I was twenty something.

Prior to middle age (which by the way is now about thirty-six), your body is much more forgiving and quick to respond thanks to growth hormone and testosterone levels, among other biochemical differences, and the absence of any joint injuries or disease such as arthritis.

But, in your 40’s and beyond, and I’ll bet you’ll be nodding your head at this, things are just harder to do, harder to recover from, and you feel more fragile. At some point, you realize that you took for granted just how bulletproof you felt “back in the day” and that you’re not so bulletproof anymore.

My training regimen were routines I created were composed of more natural, whole body movements to improve overall physical conditioning including strength, stamina, core endurance, balance & flexibility, aerobic capacity, and power. The suggestions below come from those routines.

I’m not suggesting that I live a pain free, skipping through the flowers sort of life. I have plenty of challenges but the difference now is I bounce back much faster. I’m much more resilient, feel less fragile, and am much stronger.

Bottom line, the methods of physical training you did in your twenties don’t work so well in your forties. You have to train differently.

What You Can Do

• Work Inside-Out. I make sure that my training has a heavy core emphasis. I’m not very interested in “mirror muscles” but I’ll admit that having a flatter belly, stronger and somewhat bigger muscles feels good. But I’m not trying to be a fitness model (so, you can rest easy if you were worried I might start rockin’ a singlet in our videos). I want to swing a golf club like a monster, not look like one. Drills like the plank and the half-knee chop are great for working inside-out.

The password for the videos is fusiontribe.

• Work Active Rotation Before Stretching Rotation. A lot of golfers believe that by stretching their backs into greater and greater rotation, that they will improve their golf swing. But the problem, more often than not, is not enough control of the trunk movement. I’ve worked with golfers who were convinced they weren’t flexible enough but once I measured their motion, both passive and active, it turns out they weren’t able to use the motion they had. They were weak. So, a drill like the lunge-rotation or a plank to windmill can help.

• Work from Bottom-Up. Most golf teachers agree that strength and control of the hips are critical to a solid golf swing. But how do you do this? Well, here’s a drill I like to use – the hip twister. The movement is very similar to the hip turn in the golf swing.

• Boost Your Balance. My balance was not very good when I started. I could stand on one leg about long enough to blink a few times. Golf is very much a sport of balance. To prove it, just look at your finish. Are you in a relaxed, well balanced position or flailing around like you have critters in your britches?  A simple way to start is to stand on one leg while you brush your teeth. The movement of your arm causes small disturbances in your balance which you then have to react to. Or, try the drill in the video below:

• Up Your Aerobic Capacity. Unlike a sport like basketball, a sport of stamina (the blend of strength and endurance), golf is mostly an endurance sport. Yes, sometimes you tap your anaerobic energy stores when you hike up a hill but for the most part, it’s lower energy expenditure for a longer time. To train for that, I walk with either a back pack or a weighted vest. I typically do one long walk per week – about 75 to 90 minutes. The closer your training is to the actual task the better. Cycling, for example, will improve your cardio-respiratory function but that improvement doesn’t transfer very well to walking. So, if you can’t get outside with a back pack for a long trek, a treadmill is a decent substitute.

The Bottom Line

If you’re at all like me, you want to enjoy your golf game and feel good too. The suggestions above will get you started on that path.

So, do me a favor and share this info with at least three friends or family members or co-workers. Tweet it, Facebook it, Email it, or print it out. Spread the word that you can change.