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5 Golf Fitness Training Myths Holding You Back--->, FF Insider#106
October 21, 2011
Welcome Back,

Please enjoy another issue packed with evidence-based information about sports performance training and news about current events at Finish First Sports Performance. If you find value in this e-newsletter, please forward this message to your teammates, coaches, or other parents of hard working athletes.

Finish First Sports Performance is the official training/performance coaching provider for the Youngstown Phantoms USHL Hockey Team, the Robert Morris Univeristy NCAA Division 1 Men's Ice Hockey Team, and the Miss Pennsylvania Scholarship Organization.

Inside this Issue:

To bring you the very best information, this newsletter focuses on awareness of the training principles for young athletes, and how to use them to make sure your coach is on the right track. Enjoy!

1. Performance Article I: Are your friends 'firefighters' or 'firelighters'?

2. Performance Ariticle II: 5 Golf Fitness Training Myths that may be holding you back

3. Special Announcements

4. Motivational/Inspirational Quote

5. Thank You

The North Face

Performance Article I:

Are Your Friends Firefighters or Firelighters?

By Jeremy S. Hoy,MS, CSCS, NASM, NASE, Performance Scientist

Over the last few years, I have written several articles about specific goal setting for sports success. It is important to know that as you set your goals, write out your steps, and act on them, you will be headed in the right direction.

Unfortunately, as you attain your goals, not everyone in your circle of friends will want to celebrate with you. Dr. John C. Maxwell, in his book “Your Roadmap For Success,” says that there are two types of people: firefighters, and firelighters.

Firefighters are those people who want to put out the fire you have for your dream. They have negative and poor attitudes about your success.

Firelighters are those you want to help you and are willing to do what they can to take your success to a higher level. You will need to embrace those who are firelighters and surround yourself with positive thinkers and positive attitudes.

Dr. Maxwell gives a funny story to illustrate this point.

“A Canadian bird decided that it was too much trouble to fly south for the winter. He said to himself, “I can brave a winter. A lot of other animals do it. It just can’t be that hard.” So as all the other birds flocked away toward sunny South America, he stayed behind and waited for winter.

By the end of November, he was having serious second thoughts. He had never been so cold, and he couldn’t find any food. Finally, he broke down and realized that if he didn’t get out of there soon, he wasn’t going to make it. So he started flying south all by himself. After a while, it began to rain. And before he knew it, the water was turning to ice on his wings. Struggling, he recognized that he couldn’t fly any longer. He knew he was about to die, so he glided down and made his last landing, crashing to the ground in a barnyard.

As he lay there stunned, a cow came by, stepped over him, and dropped a plop right on him. He was totally disgusted. Here I am, he thought, freezing to death. I’m about to die. I’m on my last breath, and then this! What an awful way to go.

So then the bird held his breath and prepared himself to die. But after about two minutes, he discovered a miracle was happening: He was warming up. The ice on his wings was melting. His muscles were thawing out. His blood was flowing again. He realized that he was going to make it after all. He got so excited and happy that he began to sing a glorious song.

At that moment, the farm’s old tomcat was lying in the hayloft in the barn, and he heard the bird singing. He couldn’t believe it; he hadn’t heard anything like it for months, and he said to himself, “Is that a bird? I thought they’d all gone south for the winter.”

He came out of the barn, and lo and behold, there was the bird. The cat crossed over to where he was, pulled him gently out of the cow plop, cleaned him off—and ate him.”

Dr. Maxwell points out three morals to this story:

1. Not everyone who drops a plop on you is your enemy

2. Not everyone who takes a plop off you is your friend

3. If somebody does drop a plop on you, keep your mouth shut

The same things can be true for you as you realize your goals. Some of the people you consider your friends will be the firefighters (fighting your success), while others will be the firelighters (supporting you). Don’t let the firefighters get you off track in your journey to goal attainment.

Do you think you have what it takes to Finish First? If so, and you've haven't started yet, please contact us at to get the answers to your questions, and to set up a no-risk FREE consultation.

Performance Article II:

5 Myths of Golf Fitness Training Programs that May be Holding You Back

By Brandon Monin, MS, CSCS, TPI CGFI, Performance Scientist

Every day I read articles and forums about golf fitness training programs. I’ve realized that there is a lot of bad information out there causing many myths to be formed. This false information is misleading—it is giving training for golf a bad reputation and could be holding you back from becoming a better golfer. I’m going to tell you the five most commons myths that I have encountered recently.

1. Weight training will make you “bulky”

Though lifting weights will increase your lean muscle tissue it will NOT make you “bulky”. A proper golf fitness program should not be designed like a bodybuilder’s workout or like those big guys you see in the gym. Every exercise needs to be specific to golf and the individual. The repetitions you use should range from high to low. Low repetitions despite popular belief will not make you bulky.

2. Weight training will limit flexibility

When weight training is done properly it will actually improve flexibility. This is called relative flexibility, which is the ability of a joint to move through its full range of motion. Properly performing exercises through a full range of motion whether you use high or low repetitions will only improve flexibility not limit it. So don’t be afraid to train with weights, golf is a highly athletic sport therefore you need to train like an athlete to become a better golfer.

3. Weight training will cause a golfer to lose feel (movement memory)

Utilizing a proper golf fitness training program will not cause you to lose feel in your swing. Every exercise in your program should be specific and have a high transfer to the golf swing. Increasing your strength will allow you to have more control and better balance creating improved feel and more consistency with your swing.

4. Medicine balls, bands, and machines are the ‘End-All-Be-All’

There are many trainers and strength coaches out there that believe golfers don’t need to train with weights. Though the use of medicine balls, bands, and machines are effective they aren’t the only equipment that can be used. Like I mentioned earlier golfers are athletes and need to be trained accordingly just as long as each exercise has a high transfer to the golf swing. Don’t fall prey to gimmicks and buzzwords keep your training simple and specific to golf.

5. Women should train differently all the time

A lot of women believe that if they train using weights they will become muscular. The fact of the matter is that most women don’t have the genetic make up to become muscular. Less than 1% of women can naturally develop the muscle mass that created images that led to this myth. Though women may have different needs then men, the similar principles and methodologies should be used to produce results. Furthermore, many women already possess sufficient mobility in their joints and only lack the strength and power to become better golfers and decrease the incidence of injury. As with any golfer, regardless of gender, if they are deficient in a specific area (ie. Strength), then that is the area that needs addressed in a golf fitness routine.

Well there you have it, my current top five myths of golf fitness training.

I hope this article will help you decipher between the good (little) and bad (a lot) information that’s out there. This article was intended to give you good information so you make a better informed decision about specific fitness training for golf.

When done properly it is a great tool to becoming a better golfer for years to come.

If you are interested in learning about our special introductory 3 Session Golf Fitness Trial Package, please email Brandon at


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Motivational Quote

"Don't wait for extraordinary opportunities. Seize common occasions and make them great. Weak men wait for opportunities; strong men make them."
-- Orison Swett Marden

Thank You for Your Support

Thanks again for subscribing to this free e-newsletter. I hope you enjoy reading it as much as I enjoy writing it. I look forward to your feedback as I continue to research to bring you the most current scientific training information available.

Should you have any specific article requests or questions, email me at Please visit for detailed sports performance training information and programs offered exclusively by Finish First Sports Performance.

Yours In Training,

Coach Jeremy S. Hoy, MS, CSCS, PES, USAW, Jump Stretch, Inc. Certified,
Elite Performance Scientist

Finish First Sports Performance

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