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Golf Fit is a program designed by Peter San Nicolas, Titleist Performance Institute Certified Golf Fitness Instructor and Michael Gainey, PGA of America Instructor. Golf Fit will improve these key areas:
- Flexibility
- Balance
- Nueromuscluar Reaction
- Strength and..
- Endurance
If one is interested in improving the technical side of their game, Michael Gainey is available for lessons and teaches off site at San Vicente here in Ramona.
We also have a full service golf repair shop for installing shafts, grips, adjusting swing weight and customizing your current set or building a custom set from the ground up.
With regard to the fitness program, Ramona Fitness Center owner, Peter San Nicolas a single digit handicap golfer and former Mr. San Diego(Click for VIDEO) will implement the program in a one on one or group session setting. Clients walk away from the program with 30 plus pages of literature, workouts including self-myofacial release and stretching, menus plans and a body better able to withstand and endure the virgors of the golf swing.
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Sports Specific Training
Sports specific training is for someone who wants a set solution for a specific fitness issue. Ramona Fitness implements programs for the follwing sports in season and off season:
- Wrestling
- Basketball
- Baseball
- Golf
- Equestrian
- Football
- Running and many more...
This type of training is offered for up to eight weeks, and on-going, and works on solving the exact training issue you are trying improve, and works on a course format where there is an expected outcome you reach at the end of your course.
One-on-one coaching, or personal training as it is commonly called, is more for motivation, and while that type of training may work on specific issues, the usual reason one works with a trainer is to have that daily push to keep going and keep motivated.
Sports specific training differs in that the client brings a problem of goal to a coach, the coach designs a plan of attack for that problem or goal that meets the time available by the client and that matches the goal the person is trying to reach. For example, someone who wants to improve his or her skiing endurance in the fall would probably end up on a specific program designed to increase their cardio conditioning, functional strength, flexibility and overall fitness level in an eight-week format.
How it works...
The client meets with a coach who designs the program to reach the goal depending on the time available for the client, what the client wants to spend to reach that goal, and the minimum training needed for success.
The course will run anywhere between a single meeting up to three times a week for eight weeks. The club offers simple financing for anyone who wants multiple sessions.
Take a look at a snap shot of some of our Golf Fit conditioning exercises.
WOOD CHOP - STANDING WITH RESIST BAND |
| Reps : |
8-12 |
Sets : |
2-3 |
Intensity : |
70-80% |
| Tempo : |
2-0-2 |
Rest : |
vertically load |
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Preparation :
- Door Attachment: Top of Door.
- Stand in a wide stance with the feet parallel to the door.
- Shift body weight to foot closest to the door with knee bent, trunk hinged slightly forward, hip back, and opposite leg straight.
- Hold one strap in each hand and clasp hands together.
- Straighten arm furthest from door across shoulder with both hands reaching toward attachment site.
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Movement :
- Rotate torso toward door with eyes and hips facing forward.
- Keep wrists firm and unbent.
- Slowly rotate upper body and pull diagonally downward with hands toward opposite knee.
- Simultaneously hinge forward at the hips and shift body weight to the foot furthest from door.
- End with arms straight, leg furthest from door bent, hip back, and feet flat on the floor with back straight.
- Hold and slowly return to start position.
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BACK EXTENSION - THROW AND CATCH ON SB |
| Reps : |
6-8 |
Sets : |
2-4 |
Intensity : |
up to 10% of bodyweight |
| Tempo : |
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Rest : |
2 min |
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Preparation :
- Align the body so that the midsection of the body is on the ball, not the hips.
- Maintain good posture throughout the exercise with shoulder blades retracted and depressed, toes touching ground, and neutral spine angles.
- Activate the core with a proper drawing in and pelvic floor contraction.
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Movement :
- While maintaining total body alignment, simultaneously flex forward in the spine and rotate to one side with the medicine ball.
- Extend through the trunk, and rotate in the opposite direction as you throw the ball to your partner, releasing the ball with both hands.
- Hold this position until you receive the ball back and repeat the movement.
- Other progression – inertia progression: to cable, to tubing.
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LUNGE - W/ MB ROTATIONAL THROW AND CATCH |
| Reps : |
6-8 |
Sets : |
2-4 |
Intensity : |
up to 10% of bodyweight |
| Tempo : |
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Rest : |
2 min |
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Preparation :
- Maintain good posture throughout the exercise with shoulder blades retracted and depressed, good stability through the abdominal complex, and neutral spine angles.
- Activate core with proper drawing in and pelvic floor contraction.
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Movement :
- While maintaining total body alignment, step forward descending slowly by bending at the hips, knees, and ankles, keep most of your weight in the forward leg and AVOID letting your back knee touch the ground.
- During the descend into your lunge, a partner will pass you a medicine ball from the side of your body.
- Catch the med. ball , rotate away from your partner towards your lunge leg.
- Use your hip and thigh muscles to push yourself up and simultaneously rotate back towards your partner throwing the med ball back at them.
- Progressions: multiplanar (sagittal, frontal, transverse).
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