Training for Golf Success

By Brian Ayers, CSCS

Why should a golfer worry about conditioning?

Golf is a sport that involves repeatedly generating and decelerating a large amount of force.– Men’s club head speeds frequently reach

160mph, and women’s reach 100mph.– If a golfer shoots a 90, that means that

about 35-40 of those shots will require generating that kind of force using a variety of muscle groups to do so.

Muscles of the Trunk

Transversus Abdominis

Rectus Abdominis

Internal Obliques

External Obliques

Serratus Anterior

Quadratus lumborum

Why should a golfer worry about conditioning?

To prevent injuries that could take you out of the game.– The most common areas of injury

associated with golf are the low back, elbow, and shoulders.

– Poor strength and flexibility are most commonly to blame for these injuries and can both be easily remedied with proper training.

Why should a golfer worry about conditioning?

Training will enhance your performance.– People spend thousands of dollars on

equipment to improve their game when a few hours of conditioning each week could be more effective.

– A proper golf specific training program will: Improve your stability and swing path making

your swing more fluid Create a greater range of motion increasing

your club head speed and drive distance Keep you more mentally alert

Why should a golfer worry about conditioning?

Your enjoyment of the game will be enhanced.– Golf can be a very rewarding sport, but it

can also be a very frustrating sport.– Going through a proper warm up routine

before you play will help you play better from the first tee.

– Also having greater stamina and muscular endurance will ensure that your last few holes are not miserable.

Why should a golfer worry about conditioning?

The benefits of your training will reach well beyond your game.– Beginning a good training routine

combined with a proper nutrition program will have a positive impact on your whole life.

– You can enjoy more energy and less aches and pains, as well as improved strength and coordination in your daily tasks.

Physical Factors of a Swing

Muscle Balance and Flexibility– Insures proper joint range of motion and

function throughout the swing movement Static and Dynamic Postural Stability

– The ability to maintain the body’s proper alignment throughout the swing.

Strength and Power– The amount of force that your body can

ultimately apply to the ball.

Ball Flight Factors

Muscle Balance/Flexibility & Static/Dynamic Postural Stability– Club Face Alignment – Swing Path– Angle of Attack– Hitting the Sweet Spot– Follow Through

Strength and Power

– Club Head Speed

Functional Training Tools Bosu/ Airex Pad/ Rebok Coreboard Soft Medicine Ball Medium Stability Ball NRG Ball w/ Golf Handle Exercise Tubing or Cable Machine Yoga Straps

Training Split

Golf Specific Training

General Fitness Training

Off-season0-25% of w/o, 1-2 sets, 1-2x/week

75-100% of w/o, 2-3 sets, 3x/week

Pre-season50-75% of w/o, 2-3

sets, 3x/week25-50% of w/o, 2-3

sets, 2x/week

In-season25-50% of w/o, 1-2

sets, 1-2x/week50-75% of w/o, 2-3

sets, 2-3x/week

From Three Components of Golf Conditioning by Waylon Wolfe

Off-Season Training In the northeast off season for golf is

generally between early October to April, depending on early or late snow.

Goals of off-season training:– Correcting movement and postural

imbalances.– Improving ROM and dynamic flexibility– Increasing strength and power– Increasing cardiovascular endurance

Pre-Season Training

The pre-season usually falls between late March and late May, depending on when competitive play begins.

Focus for pre-season training– Integrating strength and ROM, built in the

off-season, into golf specific movements– Increasing balance and stability through

dynamic ROMs– Begin adding in actual playing time

In-Season Training

In-season consists of the time that you are playing regularly or competitively.

Focus for in-season training:– Tapering the sports specific training as

actual playing time increases– Maintain ROM and dynamic flexibility– Increase the general fitness training as

the season comes to an end to transition to the next off-season period