NEW YORK -- Tiger Woods has talked about tailoring practice
sessions around being a father. That also means finding time for
workouts that can last up to three hours as many as six days a
week, which he describes in the August issue of Men's Fitness
Pound for pound, I put him with any athlete in the world
Tiger's trainer Keith Kleven
For the first time, Woods and trainer Keith Kleven offer detail
and insight into a fitness regimen that has enabled the world's No.
1 player to add nearly 30 pounds of muscle since he left Stanford
in 1996 after his sophomore year.
"Pound for pound, I put him with any athlete in the world,"
Kleven told the magazine.
The routine is built around stretching up to 40 minutes before
each session, core exercises, endurance runs of 7 miles and speed
runs of 3 miles, along with weight training. But while Woods is
competitive on the golf course, he said he doesn't have an ego in
the weight room.
"I've never, ever hurt myself lifting," Woods said. "I hear
people say, 'I hurt this' or "I hurt that.' I don't even know what
that feels like. I've been sore, but I've always been able to
function and do whatever I wanted to. ... Some people let their ego
get in the way. You have to listen to your inner self. Your body
knows when it can be pushed and when you just need to back off a
Woods opts for high repetitions and smaller weights, although
Kleven said he is "off the charts" with how much he can lift.
"His endurance and strength allows us to do more reps at high
levels than normally seen in a golfer," Kleven said, without
disclosing specific weights. "His resistance for high reps is
Woods is featured on the cover of Men's Fitness, which goes on
sale Friday. He is wearing a red, sleeveless shirt and holding a
golf club. The photos that accompany the story show Woods in the
gym doing pull-ups, squats and curls.
Woods was wiry when he left Stanford, at 6-foot-2 and 158
pounds. He said he tried to gain weight through high school and
college, but his father told him that family history suggested he
would not be able to gain weight.
"Dad would say, 'You probably won't hit your optimal weight
until you're 30 or 35,"' Woods said. "I said, 'I'm trying to put
on weight.' He said, 'It ain't gonna happen. When the body says
it's time to fill out, it'll fill out."'
Woods said he continued to lift weights without seeing any
results, and the change occurred about the time he won the career
Grand Slam in 2000 at age 24.
"I was actually able to lay down muscle for the first time, and
I was able to keep it," Woods said. "It was exciting. I'd never
experienced that before. It was nice to feel stronger. All that
work was starting to show up."
Still, Kleven said their various routines are built around
posture and balance.
Woods, who became a father June 18, has plenty of company in
some of his workouts. He said wife Elin was doing 45 minutes of
cardiovascular work when she was seven months' pregnant.
"She's a runner, just like I am," Woods told the magazine.
"There's no doubt I'm faster than she is, but there's no doubt she
can run a lot longer than I can. She can keep her pace up forever.
It's frustrating because I like to go for speed, and she can go all
day. If we were doing a half-marathon, she'd smoke me."