"PGA Tour Workout: How to train like a pro"

During the AT&T National, trainers and biomechanics experts Joey Diovisalvi and Chris Noss, who help work with some of the best players on the PGA TOUR, put PGATOUR.COM's Brian Wacker through a typical workout for a TOUR player. He survived well enough to tell you about it below:

1. Start with a 5-minute warm-up on the stationary bike, pedaling between a moderate and fast rate, to get the blood pumping. This is easy enough and it gets the juices flowing.

2. Set the treadmill speed to 3.5 miles per hour and start walking ... then turn sideways, shuffling your feet side to side for 15 seconds. Then turn and face the other side and repeat. Do this for 2 minutes, switching every 15 seconds.

Having played basketball most of my life, this was a common drill, but not on, uh, moving ground. I'd suggest holding on at first since it challenges your balance.

3. Lay back on a physio ball with the ball positioned under the middle of your back and your legs at a 90-degree angle, holding a weight plate out in front of you opposite your chest. Rotate your midsection side to side, making sure not to let your hips sag or to lose your balance on the ball. Do this for 15 repetitions on each side.

After starting with a 25-pound weight that made me fall off the ball on the first rep, I switched to a 15-pound weight and still struggled, moving slowly from side to side. Joey D hops on to show me, thoroughly embarrassing my snails pace.

4. Using a resistance band, set up in your normal golf stance, holding the band as if it were a club and making sure the band is taut. From there, its a quick 1-2 motion, taking the band back just past your hips on the right (if youre right-handed), then back to start, then all the way back in a rapid-fire motion, making sure to keep your posture and your balance. Then switch sides. Do this for 15 repetitions per side.

I almost fall over the first time I return the band to the start position because theres a lot of resistance there and the momentum really challenges your balance ... not to mention the strength in your core. It will also help with the load and release of your swing.

5. Lay flat on a mat with a small physio ball postioned between your feet and your arms outstretched over your head. Squeezing the ball with the sides of your feet, raise your legs straight up, along with your arms, passing it from your feet to your hands and down. Do this for 15 repetitions.

This will make your abs burn and youll also feel it in your hips -- both of which are crucial to flexibility in the golf swing.

6. Back to the stationary bike, ride at a medium resistance for 1 minute.
This feels like a break, but it still keeps your heart and lungs pumping. No pain, no gain, or pain and more pain in this case.

7. With an ankle resistance band taut around your ankles, get in an athletic stance, knees slightly bent and feet a little more than shoulder width apart. Shuffle to one side, much the way you did on the treadmill earlier, then shuffle back, making sure to keep the band as taut as possible as you do. Youll need an area about 20-30 feet long for this. Do three times in each direction.

This is the drill Im used to from years of basketball, only its tougher with the resistance band. You feel it not only in your legs, but your hips as well, which Im quickly learning are not very flexible on me.

8. Back to the resistance band machine; get in an athletic stance with your knees slightly bent and your hands holding the band from your right. In another quick 1-2 explosion, rotate your mid-section to the left so your hands reach the middle of your chest, then back, then all the way through with your hands passing just beyond your left hip. Do 15 repetitions then switch sides.

This really works your core (again) and your back. Im starting to realize what crappy shape Im in and that working out four times a week, playing golf and managing my fantasy baseball team doesnt exactly count as being in shape.

9. Staying with the resistance machine, assume an athletic position holding one band in each hand out in front of you at chest height, making sure its taught. In a simultaneous motion, leap up and outward, with your arms going out and over your head and your hips thrusting outward before returning to the start position. Do 15 repetitions.

I'll admit it, I almost fell flat on my face the first time I did this. The momentum is so great coming back down from the jump, it pulls you forward. Youve been warned.

10. Next, do the same thing, only using a light dumbbell in each hand instead of a resistance band and without the jump. Do 15 repetitions.

At least I didn't nearly fall on my face this time.

From there, its on to some plyometrics with Chris Noss. He has me jump over a box thats about 18 inches high; front to back at first, then side to side, for about 30 seconds each of three sets. Next, standing on the floor, I jump forward at a 45-degree angle, landing on my left foot and without letting my right one touch the ground once I land, then back, landing on my right leg. I proceed to do this at 45-degree angles to the left and right, frontwards and backwards for three sets and a total of 12 repetitions. Last, but certainly not least, holding a medicine ball between my hands in front of me, Noss has me jump up, kicking my heels to my butt and raising the medicine ball over my head simultaneously for about 30 seconds.

Im exhausted, though there were no puke buckets like Noss and Diovisalvi predicted. Only near blood, a lot of sweat and tears of joy that the workout is over. As Im walking back to the locker room, I see Jim Furyk on the treadmill, side-stepping -- and holding onto the rail, just like I did. Suddenly, I dont feel so bad.

Then Diovisalvi brings me back to reality, saying, "Youre lucky [Pat] Perez left, or hed be laughing at you."