Drive to Succeed

You’re 26, and playing the game you learned at age 3—only now you get to play with the best competitors in the world. For some, this would be more than enough. Not for Natalie Gulbis. Her first professional win came in 2007 at the Evian Masters, but she is hungry for more. The California native has a serious drive to win, improve, and compete, and it’s her dedication to fitness that she believes will give her the edge she needs to get her there.

In her eighth year as a professional golfer, she is looking to extend her average drive 10 yards to 260, which would put her long game among the best on the tour. Achieving her goals and maintaining the stamina to compete in 30-35 worldwide events each year is about dedication to a consistent diet and a regimented fitness routine that starts early in the morning and ends at night. Here, Gulbis breaks down what she needs to do in the gym to extend her long game, maintain her short game, and have a little fun in between.

How good is the competition on the LPGA this year?
It gets better and better every year—we’re playing for more money, and that brings out better players.

What do you think would surprise most people about women’s pro golf?
How far we hit the ball and how consistent we are as golfers. We’re also really good to our fans, very accessible. The fan base is just growing all the time. We see more fans out there every week.

Many people underestimate the importance of fitness in golf. How significant is it in your game—in your life?
I don’t think they are underestimating it any more. It became more popular when Tiger Woods started talking about his fitness regimen. Golfers spend more time on their core fitness and flexibility [than they ever have]. They are doing it to lengthen their career. The women on the tour are in great shape.

Who are your role models in golf?
Annika Sorenstam and Tiger—the best of all time.

What do you need to do in the gym to improve your long game?
You have to build up strength and flexibility. I do the same workouts that you would. I work out for 90 minutes in the morning. I love the kickboxing classes, dance, spinning, so I take those a lot of those at 24 Hour Fitness.

My weight routine is very high reps, not a lot of rest in between. My golf is first, so I want to be able to keep my heart rate up, and I don’t have a lot of time. I’m always moving between sets. If I do squats, I immediately do a core exercise. I work hips, legs, and back. I work with cables and do a lot with the stability ball, especially pushups off the stability ball. That really incorporates the core. (See below for step by step.)

At home I do yoga and when I’m on the road I do pilates.

Do you believe in plyometrics to build power in your swing?
I believe in anything that works. I’ve done a lot of medicine ball work in the past. There are times when I have good strength so it’s about trying to stay nice and loose.

Do you have to do a lot of low back strength workouts to avoid back injuries that can be so common with golfers?
Yes, definitely. In the past, I made the mistake of being afraid to strengthen the lower back aggressively. I started getting pain, so I do focus on the back with core exercises. It’s helped significantly.

I’ve read that you snack on trail mix or nutrition bars on the golf course, but what does your diet consist of to keep your energy up?
I need to keep protein in me so my meals are mostly high protein, medium carb meals, including a lot of fruits and often a shake.

What do you need to do to improve your putting?
Maintain—I lead the tour in putting.

In terms of fitness, what are the keys to great putting?
It’s all about maintaining the same stroke over and over, so it’s about repeating the same stroke over and over. So you have to have discipline in your workouts: it will carry over into your practices and performance. It’s about working hard at whatever you’re doing. If my goal is to run 5 miles on the treadmill, I have to carry it through.

What have been some of the high moments in your career so far?
In 2007, I won a couple tournaments; I was 10th or 12th on the money list, and any year you’re among the top ten in the world it’s a good year.

Pushups on Stability Ball

Lay with your chest on the stability ball, and place your hands on the floor on either side of your chest. Place your toes on the floor with your legs straight. Push your body up until your arms are almost straight, but do not lock your elbows. Hold for two seconds. Slowly return to the starting position and repeat.