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By Sean Cochran
Special to PGATOUR.com

The golf season is in full swing and many of you are playing a round of golf (hopefully) more than once a week. If you have been following this series of articles we have discussed the benefits of golf fitness training during your golfing season. We have covered topics such as how to prevent injuries to the lower back and wrists, as well as how to properly warm up before a round.

GET TO KNOW SEAN COCHRAN

Sean Cochran is one of the most recognized golf fitness instructors in the world today. He travels the PGA TOUR regularly and works with TOUR professionals, most notably Masters and PGA Champion Phil Mickelson.   He has been involved in the production of numerous golf fitness videos and books including Core Golf Fitness. He has authored numerous articles with publication credits in Golf Digest, Sports Illustrated, and Golf Magazine.   In addition to working with Mickelson, Cochran has worked with LPGA Champion Hee Won Han, U.S. Open Champion Corey Pavin, world-renowned golf instructor Rick Smith and short game expert Dave Pelz.   Cochran continues to speak at seminars and clinics around the country on golf fitness. In his free time he enjoys golf and surfing. He resides in Del Mar, Calif.   To learn more about Sean and his golf fitness programs,  click here • Training tips archive,  click here • Off-season workout,  click here • Set-up exercises,  Click here • Tightness?  Here's your help

This week we are going to continue with our series of golf fitness training during the season by discussing consistency. Consistency, as it pertains to this article at least, relates to the biomechanics of the swing itself.

We are all well aware that one of the goals as a golfer is to execute the golf swing in a repetitive manner without a large amount of modification each and every time we hit the golf ball.

For example, we ideally would like the swing that we hit our 7-iron with on the first hole to be the same on No. 5, No. 12 or No. 16 as well. Assuming, of course, that the swing on the first hole was a good one.

In order for us the execute the biomechanics of the golf swing effectively and efficiently for an entire round, a weekend of golf or an entire season, quite a few components need to be in place.

Obviously a fundamental golf swing is required in which the biomechanics of the swing are sound and repetitive. In addition, a second ingredient is required -- one that I find is often overlooked by the amateur yet falls into the category of golf fitness.

And what would that ingredient be? Endurance.

When the word endurance is heard, we often think of athletes like marathoners or cyclists and not necessarily golfers. But in reality, endurance is a component of the golf swing and golfer as well.

First, it is best to clarify the type of endurance to which we are referring. More times than not, when the word endurance is mentioned it is in reference to the outputs of our cardio respiratory system (i.e. heart and lungs).

And it is true athletes, such as marathoners and cyclists, that have high levels of cardio respiratory endurance.

There is another form of endurance and that is muscular endurance. And this is the type of endurance that is important for the golfer.

Muscular endurance is the ability of your muscular system to perform a repetitive movement over and over again without fatigue.

If the muscles of the body become tired, the ability for you to execute the biomechanics of the golf swing efficiently becomes compromised. This leads to the development of compensations in your golf swing and shots that lead to bogeys rather than birdies.

Oftentimes during a round of golf you may not "feel" tired but this is not a very good gauge of your muscular endurance levels as it pertains to the golf swing.

The simple reason is that the golf swing is such a finite neuromuscular activity that even the slightest amount of fatigue can cause compensations in your golf swing. And these small amounts of fatigue may not be "felt" by you on the course.

Probably the best question to ask is this -- how can we help guarantee our bodies have the required levels of muscular endurance during the season to keep our handicap tracking lower rather than higher?

The answer is: We simply need to perform a few golf fitness exercises on a regular basis to develop and maintain our levels of muscular endurance.

Such exercises do not require us to run on a treadmill for 30 minutes three times a week, but rather perform a couple "golf-specific" fitness exercises 2-3 times per week.

These types of exercises will develop and improve your levels of muscular endurance to keep you in the groove all season long.

One such exercise I utilize for such a program is the medicine ball rotational squat. This is a total body exercise, involving rotation that will allow us to increase our levels of muscular endurance relative to the golf swing.

Begin this exercise by grasping a 3-6 lb. medicine ball with both hands. Place your feet shoulder width apart, body upright, and hands in front of chest. While maintaining an upright torso position, slowly lower the hips to floor by bending at the knees. Continue to squat downward until your thighs are parallel to the floor. Pause for one second and slowly extend the legs. Simultaneously rotate the hips, torso, and shoulders to your right. Continue to rotate and extend the legs until you're standing upright. Pivot on the ball of your left foot during the rotation. Return to the starting position of the exercise, and repeat the rotation towards the left. Perform 15-25 repetitions of the exercise.

Remember muscular endurance is an important factor in keeping your golf swing sound throughout the entire golf season.