PGA golfer fitness training from Star Golf Fitness Trainers
Golf - karate and the center of power
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PGA golfer - golf conditioning program center of power - Ki or Chi
Golf conditioning training


Center of Power
for the PGA Golfer

  • Since the first Greek Olympics, athletes have realized the value of the strong center.
    Martial artist have known for thousand of years that the power of the body originates from one's center which is located two inches below the navel. Martial artists call this their "KI," which means energy and the origination of power of the body. When one utilizes his" KI" correctly, he will have access to limitless energy. Today the center of power or core" training has become an invaluable training technique in most successful conditioning programs.

  • The core is the essential link in the performance of all power movements.
    This region consists mainly of slow twitch muscle fibers which are capable of performing large workloads with a rapid recovery. While slow twitch muscle fibers are dominant, fast twitch are also present. Power training for the core must incorporate movements that are explosive and synonymous to the actual movement of the particular sport for which one is training. This will increase the development of the fast twitch muscles and, along with the slow twitch muscle fibers, will enable all the involved muscles to work at a higher performance level.

  • For the professional golfer, the abs are one of the most important areas to train since power is transferred from the lower body directly through the abs to the upper body.
    The upper body is then responsible for the swing actions in striking the golf ball. The abs play a very large part in all aspects of the golf swing. The abs (the center) contribute to swing set up, transformation of power, postural balance, and allow the golfer to maintain the correct spinal tilt throughout the swing.

  • My core training program consists of exercises that are grouped in the areas they emphasize:
    Area one (Upper Abs), Area Two (Obliques), Area Three (Lower Abs), Area Four (combination of exercises that works two or more areas). All the major areas must be trained equally. Incomplete abdominal training will cause a muscular imbalance which increases the chances of injuries.

  • My core training program looks at the ABS as a whole system, not as separate parts.
    The muscle groups of the core region are synergistic since they act and react together. In most movements, one muscle group is a primary mover, another group is a secondary mover, and a third is used as a stabilizer. By having a balanced training program, the muscle groups of tbe core region will perform optimally.

  • The exercises in my program are ranked from 1 to 3:
    1 being the easiest, 2, intermediate, and 3, advanced. This type of program allows the individual to start slow and gradually increase his or her training level. By increasing the difficulty of an exercise, it will increase intensity and cause muscle adaptation.

  • My program consists of a variety of exercises in which similar abdominal exercises are linked together in series.
    These exercises have similar movements with different variations added: for example, the leg lift series. In each exercise, one does the exact leg lift movement, but there are a variety of leg positions. Although the movements are similar, the varied leg positions work tbe muscle from a slightly different angle. This jolts the muscle, causing growth.

  • Variety is one of the most important aspects of a successful training program.
    Without variety, the muscle will grow complacent, instead of being jolted into growth periods.

  • The most important principles to remember when designing your training program are balance, emphasis, and variety.
    Not only must one train on their center or core but a professional tour player must have a total conditioning program that includes a curriculum emphasizing muscular strength, muscular endurance, cardiovascular endurance, flexibility and nutrition.


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