Accomplished  71 official PGA tour victories and a record 20 major championship wins.

Since 1963 (as a two-year pro) he suffered debilitating hip joint pain after a mis-hit of an approach shot. The injury to his left hip was severe enough to require 23 cortisone injections in 10 weeks. He eventually had surgery to implant a Stryker ceramic-on-ceramic hip implant in 1999.

The rotation of the golf swing, requires hip rotation and a forceful transfer of body weight and ground forces that puts the brunt of this movement and force on the hips.

We hear a lot about rotator cuff injuries of the shoulder, but not as much about hip injuries, which can be similar.

The hip is a ball-and-socket joint where the femur (thigh bone) connects to the body. The thigh bone’s femoral head fits into the acetabulum (receiving socket) of the pelvis. A layer of fibrocartilage called the labrum lines the socket and helps keep (with the bursa)  the joint lubricated. Motion is created by the rotation of the ball in the socket, and the joint is stabilized by the muscles of the hip, thigh, abdomen, lower back, groin and buttocks. The hip has rotator muscles, too. Shoulder injuries tend to be caused by high velocity open-chain motion, such as throwing. Hip injuries are more often related to closed-chain pressing and rotating of  the body with the feet planted on the ground (like in a golf swing). An open-chain hip injury would be likely from the result of  kicking a football, dancing or performing a karate or roundhouse style kick.

Exercise routine for Jack Nicklaus not found yet, but here is a good hip routine to help prevent hip injuries.:

Warm up with a light cardio workout 10 to 15 minutes on the treadmill or stationary bike. Cycling is preferred because there is probably less stress on the hip joints.

THIGH STRETCH
Stand next to a chair or counter, using your hands for support.
Keep your head straight ahead and lower back neutral.

Slowly move your right leg out to the side about 12 inches.
Hold for 10 seconds and return to the starting position, controlling the movement with your muscles.

2-3 SETS X 10 REPS for each leg.

HIP/BUTTOCK STRETCH
Lying on your back, both knees slightly bent, feet flat on floor.
Straighten your left leg on the floor, but not totally straight.
Lift and bend your right leg, hold your right ankle with your left hand. Rotate the the right knee out to the side with your right hand, while you gently bring your thigh toward your right side chest and right shoulder.
Hold for 15 to 30 seconds.
Repeat 5 REPS and switch legs.

PELVIC LIFT
Lie on your back and bend your knees with feet flat on the floor. Stabilize: tighten your abs and glutes and raise your pelvis until it’s in line with your knees. Don’t let the knees splay.
Hold for 15 to 20 seconds.
Do 3 SETS X 10 REPS.

This move strengthens your glutes, abs and hamstrings.

POSTERIOR PELVIC TILT (LYING ON BACK)
Lying on back, knees slightly bent, feet flat on floor.
Use your abdominal muscles to bring the top front of your pelvis toward head.
Use your gluteal muscles to draw the lower part of your gluteal region down toward your feet.

1-3 SETS X 10 REPS
or
HOLD 3 REPS for 10-30 seconds.

KNEES TO CHEST
Lying on your back, both knees slightly bent, feet flat on floor.
Straighten your left leg on the floor, but not totally straight.
Lift and bend your right leg at the knee and hip.
Hold the right leg in both hands just behind your knee (NOT on top of your knee)
Gently pull your right knee toward your chest.
5-10 REPS each leg, hold for 10-30 seconds.
Finish with both legs to chest: Bring one leg at a time to chest. Then bring both knees to your chest, each respective arm holds the back of each thigh to pull toward chest.
1 REP hold  for 10-30 seconds.

Advance progression: bring your chin slightly to your chest carefully contracting abdominal muscles and anterior neck muscles to lift head..
This static stretch works your abs and improves hip, back and neck flexibility.

OVERHEAD SQUAT
Stand with arms overhead and your back in its neutral alignment.
Slowly lower your body while you tilt your pelvis forward (like water bucket pouring out front) until your thighs are parallel to the floor or until balance is difficult or until you can’t feel that you are rotating your pelvis forward. Your upper body leans forward from the hip joints, not from flexing the low back. Decelerate at the bottom and then lift your torso (return to upright) and straighten knees while you rotate pelvis (upright bucket) and return to the starting position.

1-3 SETS X 8-12 REPS

OUTER-LEG RAISES
Lying on your left side, rest your head in your left hand (keeping neck aligned straight with spine), placing your right hand in front of your abdominals on the floor for balance.
Lift your right leg slowly, as far as you comfortably can.
Hold at the top and lower it again, controlling the movement.
Repeat before your legs touch.
12 SETS X 15 REPS and repeat for left leg, lying on right side.
Advanced progression: use ankle weight wraps.
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INNER-LEG RAISES
Lying on your right side, bend your left leg to place the left heel (left foot flat on floor) in front of the right knee.
Lift the right leg six to eight inches off the ground; hold for five seconds and lower.

3 SETS X 12-15 reps and erpeat for left leg.
Advanced progression:  use ankle weight wraps.

Bruce Lee developed, exceptionally strong abdominal muscles, which were well defined and solid. Lee understood that every movement required generation of abdominal muscle force. He also understood that rock hard abdominal muscles help protect your rib cage and abdominal organs.

  
A Warrior’s Journey has also been published as The Game of Death

Bruce Lees exercise program involved the following:
CARDIO
Run (e.g., 2-6 miles, ranging 15 to 45 minutes, respectively)
Jump rope
Stationary bicycle

MUSCULAR ENDURANCE
Two-finger pushups (thumb and index finger, feet shoulder width apart)

Biceps Curls 80 lbs (8 reps)

‘If you’re talking about combat — as it is — well then, baby you’d better train every part of your body!’
— Bruce Lee

More training related quotes by Bruce Lee:
There must be a “being” instead of a “doing” in training. One must be free. Instead of complexity of form, there should be simplicity of expression.

In combat, spontaneity rules; rote performance of technique perishes.

Practice all movements slow and fast, soft and hard; the effectiveness of Jeet Kune-Do depends on split-second timing and reflexive action, which can be achieved only through repetitious practice.

Simplicity is the key to brilliance.

The first rule is to keep yourself well covered at all times and never leave yourself open while sparring around the bag. By all means use your footwork — side stepping, feinting, varying your kicks and blows to the bag. Do not shove or flick at it. Explode through it and remember that the power of the kick and punch comes from the correct contact at the right spot and at the right moment with the body in perfect position; not, as many people think, from the vigor with which the kicks or blows are delivered.

The highest technique is to have no technique. My technique is a result of your technique; my movement is a result of your movement.

The less effort, the faster and more powerful you will be.

The more relaxed the muscles are, the more energy can flow through the body. Using muscular tensions to try to “do” the punch, or attempting to use brute force to knock someone over, will only work to opposite effect.

The old-fashioned punching speed bag teaches you to hit straight and square; if you don’t hit it straight the bag will not return directly to you. Besides learning footwork, you can hit the bag upward too. Another important function is that after the delivery of the punch, the bag will return instantaneously and this will teach you to be alert and to recover quickly. The bag should not be hit in a rhythmic motion but instead in a broken rhythm. Actually fight the bag as if it is your opponent.

The techniques, though they play an important role in the early stage, should not be too restrictive, complex or mechanical. If we cling to them, we will become bound by their limitation. Remember, you are expressing the technique, and not doing Technique number two, Stance three, Section four?

Any technique, however worthy and desirable, becomes a disease when the mind is obsessed with it.

More Bruce Lee quotes on Wikiquote.org

Martial arts training objectives develop efficient strategy, technique, mental discipline, endurance and flexibility. Training with your own body weight used as resistance and light weights with medium to high repetitions are common. Exercises programs should develop strength, balance and flexibility.

Martial arts performance and training involves high forces and high velocity movements of the arms and legs. It is important to understand the importance of the core (abdominal muscles, and back muscles) in generating forces that move the arms and legs. This is especially important in grounding with the earth and using the ground to help generate forces that move the body and arms and legs.

Exercises that strengthen the stabilizer muscles of the arms and legs in their connection to the axial skeleton and core are very important. Rotator cuff muscles and hip adductors (inner (medial) thigh muscles) and abductors (muscles of the outer or lateral part of the hip), which help to support the back and hips are important for (1) transferring generated core forces to the arms and legs and (2) for absorbing forces from contact (especially of the feet and hands) with external objects.

Common injuries are sprains, strains and bruising (contusions). Strains, which occur in both muscles and tendons,  are caused by sudden and extreme forces that exceed the muscle or connective tissues area’s integrity.

Small and major bone fractures are also possible.

Much of martial arts training involves the careful understanding of using forces without damaging the body and helping the adaptation to attenuating greater forces during high velocity motion and contact.

The Systems/Parts category is designed to help understand the characteristics of specific physiological systems or body parts.  The relationship of each system or body part is described in its association with exercise, fitness, structure, function, risks, use for safety and use for performance. By understanding the systems and body parts you will have a better understanding of how to improve performance and longevity and avoid injuries.

Each physiological system or body part is listed with its characteristics of function, importance in development and maintenance, strengths, weaknesses, adaptive responsive to exercise, and vulnerability to risks and associated precautions.

Understanding exercise and its effect on physiology is key to understanding the science of human performance and improving human performance. Exercise Physiology is the main academic category that covers the logical explanations of physiological systems under stress of activity. Other studies include Anatomy, Ergonomics, Neurology and Motor Control, and Nutrition.

The visual perception section develops understanding of visual perception in human performance. Visual perception is closely involved with mental processing and reaction to events.

UNDER CONSTRUCTION

Looking straight ahead it appears that ab handle is moving on adjacent
machine while the ceiling is stationary. Looking to the right at the
machine, the handle appears stationary and the motion is in the ceiling.
— mb

Rotate toss down medicine ball to spotter
Straight down toss from overhead
— mb

One of Walter Payton’s famous routines was running ‘The Hill’ now known as Payton’s Hill at Nickol Knoll in Arlington Heights, Illinois. In the 1970s and 1980s a landfill site provided a perfect grade for training. Payton sprinted up the 92-foot hill for repetitions sometimes as many as 20 times. At the top of the hill is a beautiful view of the city of Chicago, more than 26 miles to the east; and forests, farmland and suburbs to the north, west and east. Running the hill was a top example of physical fitness for performance as a football running back.

Walter Payton often sprinted the hill [MAP/SAT] with friends and teammates, such as Dennis Gentry (Full size image of thumbnail image of Walter Payton and Dennis Gentry running uphill is copyright of the Daily Herald newspaper in Arlington Heights).

Running the hill at about 2:27 into this descriptive video of Walter Payton’s career.

In the off-season,  Payton did rigorous weight-training, but his daily routine included runs with obstacles near Pearl River in Mississippi. He ran through “The Sand” (65 yards worth of beach) or up another slope – ”The Levee” — a 45-degree grade.

Walter Payton’s football pre-game warm-ups were energetic and definitely didn’t follow the ‘no bouncing’ rule during stretching* that is often declared by fitness professionals. His hamstring stretches, quad stretches often had a bounce, not the prolonged, passive 20 to 30-second stretch you might have heard recommended by fitness experts. The 5-10, 200-pound running back missed one game his rookie year and then played 186 consecutive games from 1975 to 1986 — all with the Chicago Bears.

After the 1983 season Payton had arthroscopic surgery on both knees, which he joked was his ‘11,000-yard checkup.’ He was on his way to breaking Jim Brown’s career rushing record of 12,312 yards, which he succeeded on Oct. 7, 1984, against the New Orleans Saints. Payton broke the record with a six-yard sweep at Soldier Field.and extended the record to 16,726 yards in 1987.

Gabriel DA, Kamen G, Frost G. published training recommendations on existing literature. Changes in the sensory receptors (i.e. Golgi tendon organs) may lead to disinhibition and an increased expression of muscular force. Agonist muscle activity results in limb movement in the desired direction, while antagonist activity opposes that motion. Both decreases and increases in co-activation of the antagonist have been demonstrated. A reduction in antagonist co-activation would allow increased expression of agonist muscle force, while an increase in antagonist co-activation is important for maintaining the integrity of the joint. Thus far, it is not clear what the CNS will optimize: force production or joint integrity.

Avela J, Kyr

Heidi Klum transformed Her Body from Sept 12th Delivery of Son Henry to November 9th Appearance and Taping on Victoria’s Secret Lingerie Show Runway

Workouts
Diagnostics: Trainer David Kirsch says. “If it jiggles, it ain’t good.”

Two workouts per day:
Mornings
Lunges, core strength exercises, yoga and shadow boxing.

Afternoons
Core work and cardio, including up to 45 minutes on an inclined treadmill or elliptical trainer.

Kirsch and Klum also hiked and did lunges in L.A.’s Franklin Canyon.

“In the first three days, she dropped almost two inches from her waist,” Kirsch says. They also met in Kirsch’s New York City gym.

During a weeklong trip in Germany she used Kirsch’s “Gym in a Bag” (two 2.5-lb. ankle weights, a 4-lb. medicine ball and his Boot Camp DVD — David Kirsch’s Sound Mind Sound Body Ultimate Fitness Boot Camp.

DIET
Morning
Protein shake (180 calories), followed at 10 a.m. by a 4-egg-white omelet with vegetables.

Lunch
Broccoli sauteed in a teaspoon of olive oil, skinless chicken and salad.

Snack
10-12 raw almonds at 4 p.m. snack.

Dinner
Another protein shake, or a small meal like a cup of turkey chili. On the low-carb diet’s list of no-no’s: corn on the cob and pasta, which were replaced with lentils or kidney beans. At some things, however, Klum balked. If she wanted a banana, she ate a banana.

Externally rotate hip while you go into same side hip extension

— mb