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Hale
Irwin Snapshot:
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Still Dominate at 57: Hale Irwin
See Hale's
Fitness Program
 I
talked with Hale Irwin at the Hualalei Country Club. With the tropical
breezes gently blowing through the outdoor fitness center at the
Four Seasons Resort, the dominant SENIOR TOUR player shared his
tips for staying atop the leader board.
Blackburn:
How do you physically prepare yourself each week for competition?
Irwin: My fitness regimen really deals in large part
with how I'm feeling each day. The bottom line being, I think you
have to exercise. Whether that is free weights or machines, it needs
to include some type of aerobics and above all stretching. All of
us can benefit from all of the above, but stretching I think is
very important particularly for golfers. I have been blessed with
some good genetics, but at the same time, you have to keep yourself
physically in shape at the top of your game. Not only on the practice
tee, but off the practice tee, and that includes working out.
I will do most
of my heavier training in the early part of the week, and as the
tournament rolls around I might lighten up a little bit and not
do it every day. I think you have to workout every other day in
order to kept your muscles toned. We're not trying to get big and
bulky as golfers, we're trying to get stronger, and at the same
time stay limber. Since we do so much walking on the TOUR, you have
to have a good aerobic capacity, so when you get to your ball you're
not huffing and puffing. I like overall body conditioning exercises,
but the order of importance for me is flexibility, strength is a
close second, and a good strong heart.
Blackburn: What about nutrition? Do you have a
regimen for good eating habits?
Irwin: Nutrition is very important. I'm not a fundamentalist
where I eat only this or only that, but I think you have to be reasonable.
I eat healthy foods, and don't overload on sweet or fats. I don't
push food away from me, but I do make sure that the food that I
take in is a reasonable quantity, and good nutrition.
Blackburn: All of your life you've been an athlete
involved in some type of athletic sport. Do you feel your fitness
regimen and reasonable nutrition habits have enhanced your golf
performance?
Irwin: Throughout my life I've been involved in all
sorts of sports. It's kept me physically fit and mentally fresh.
I can take out the stress of the game in the gym. I think it helps
keep me mentally balanced, gets rid of the stress and anxiety, and
I get some of that physical nutrition back. Not just the food nutrition,
but the physical nutrition and that helps my mental well being.
That's helped my game throughout the years. It's fundamentally important
for me to be ready to play. That means having my mind in focus,
have my objectives in mind, and to have my body be responsive to
those needs.
Blackburn: Are you a believer in year round training?
Irwin: For those of us on the TOUR our job is year
round, so we have to train year round. A few years ago I was getting
heavy into the training and got burned out because I was doing too
much. I think it's important to listen to your body. When I go into
the gym and see a person pumping heavy iron, I can't get caught
up in that. As a golfer it serves me no good. A good workout for
an hour, up to three days a week works for me.
Hale Irwin's Fitness
Program
For a stable
base and better balance:
 
 
To strengthen the back for an effective turning motion and
help prevent low back strain:
 
 
To strengthen
the upper arms for added distance off the tee:
 
To strengthen
the shoulders for stability at the top of the backswing:
 
 
 
To strengthen
the chest to maximize the golf swing:
 
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