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Golf conditioning training

 

Golf Specific
Strength Training Program

  • The main objective of any strength-training program is to increase the level of performance as well as prevent injury.
    My golf specific strength program is one that utilizes certain strength exercises that will be beneficial in developing the muscles that will allow the golfer to obtain a correct set up, maintain correct posture, perform the back swing, transition, downswing, and the follow through. My program consists of exercises that work the whole body but are specific to the actions of the golf swing.

  • There are many important guidelines in my training program which are:

    1. Exercise selection and the order in which they are performed.
    All the exercises selected should relate to the actions of the golf swing.
    Your larger muscle gronps should be worked first, followed by your medium and smaller muscles.
    Example: A lower body workout day would start with leg press (hip and thigh muscles), which works the larger muscles followed by leg extension (medium muscles of the lower leg), hamstring curl (medium muscles), and calve raises (smaller muscles of the lower leg).

    2. The frequency of a training program is a very important aspect.
    This is because properly performed strength exercises progressively stresses muscles which cause a varied degree of muscle tissue trauma.

    Following a training session, the stressed muscle tissue undergoes repair and a regenerating process that leads to larger and stronger muscles.

    Muscles usually need 48 hours to recuperate in which they will complete these physiological changes. In general, three to four strength training sessions a week produce excellent results.

    It is recommended to alternate body parts every other day. Example: Monday work lower body, then Tuesday work upper body; Wednesday work lower body.

    A professional golfer's training program will vary depending on whether they are in pre-season, in-season, or off-season.

    3. The number of sets and repetitions per exercise will vary according to the particular workout program.
    Past research studies have shown that 3 sets per body part and 8 to 15 reps per set give the best result for a basic strength resistance program.

    4. For most strength training programs, one should use a weight that is 70 to 75% of the maximum weight that they can be lifted.
    • For the lower body one should be able to perform 12 to 15 reps for each set. The weight should be increased only when one can perform 3 sets at 15 reps. The weight then should be increased in 5 lb increments.
    • For the upper body one should be able to perform 8 to 12 reps per set. Again, the weight should only be increased when one can perform 3 sets at 12 reps. It is imperative that all exercises be performed with the correct lifting technique for maximum benefits and also to prevent any injuries by using poor technique.

    5. The exercises should be performed at a controlled speed.
    The positive, or lifting phase, should take two seconds and the negative, or lowering phase, should take four seconds. Breathing is essential wben performing any type of exercise. One should be inhaling through the nose to start the exercise and exhaling through the mouth as the exercise is completed. It is also very important to focus on the muscle that you are working and to isolate the movement on that muscle.

    6. I recommend keeping accurate records of your training program.
    This will allow you to monitor your training progress.

    7. The key element to any strength and fitness program is to be consistent in your training.
    It must become an everyday fixture in your lifestyle. Once this is obtained, your golf game, whether you are a professional or amateur will improve, but more importantly, so will your over-all health.