The Tiger Woods training program has helped him become one of the greatest golfers of all-time. Check out his plan to take your physical conditioning to the next level and dominate on the Green.

Tiger Wood's basic routine includes stretching, core exercises, cardio and weight training. He can spend as much as seven hours on the golf course hitting balls. His trainer designed a great program that keeps his upTheOur training sessions are intense and require solid focus. Here's a look at a typical routine.

Cardio Training

Cardio is fundamental to the training program. He starts off the day with a run or a bike ride. If it's a running day, he will do either a three-mile speed run or an endurance run of up to seven miles.

He enjoys the tempo of cardio; it's peaceful and a good way to get focused for the rest of the workout. Of course, cardio also builds endurance and helps deliver oxygen to the muscles, which gets him prepare for two-to-three hours of weights.

Weight Training

His weight-training program is designed for balance, control and endurance. He lifts to enhance his entire body because golf requires upper and lower symmetry. He strives to develop his right and left sides equally because it improves how he strikes the ball.

The idea is to build the strength needed to crush a golf ball rather than develop big muscle volume. He lifts sub-maximal weights at higher reps, sometimes 25 to 50, because his goal is for tone and endurance instead of bulk. Bodybuilders usually lift heavier weights in sets of six to 12 because they're going for mass. Sometimes, Woods will add plates to break up the routine and challenge himself, but rarely lifts a lot of weight.

The Tiger Woods training program works all of the muscle groups, but there are a few areas that need extra focus. Golfers are always hunched over, so it's important to strengthen the back and shoulders to support good posture. Legs are the platform for every swing, so his goal is to create a strong power base.

To keep things interesting, woods uses a mix of weights, resistance and isometric training. If you keep your muscles guessing, it makes them work harder. Whatever he does, he always is careful not to overstress his muscles. He will push to the point of muscle failure, not pain.

Core and Flexibility Training

Flexibility training is a major component of Tiger Woods' regimen. His trainer uses different systems to maintain the flexibility needed to be able to release a powerful swing. He will stretch up to 40 minutes before each workout. Then work on muscles and joints from spine to toes to create balance and freedom of movement.

For golfers, core strength is just as important as flexibility. Core muscles help control movement and transfer energy from the center of the body out to the limbs, which can obviously impact how well you strike the ball. His core training builds overall strength and flexibility and helps him maintain an ideal state of posture and symmetry.

Tiger's workouts are intense and long, but he listens to his body to avoid injury. He knows when he can push it and when he needs to back off a bit. A well-rounded program with lots of variety helps him avoid burnout and maintain a high level of conditioning.