We come across golfers all the time that don't understand the importance of strength training and how it correlates with their performance on the course. While training by itself won't help you make the Tour, there are some principles we consider when programming for all of our golfers, regardless of skill level. When you start training with intent and a goal in mind, the better off your life and golf game will be down the road.
1.) Rotation in one direction repetitively without addressing the opposite side will lead to irritation or injury over time.
As a human being, you weren’t designed to play the sport of golf. Constant movement variability is important to living a pain-free life full of exploration of different ranges of motion. While we all love golf, unfortunately, the golf swing doesn’t provide a whole lot of variability from stroke to stroke. Yes, you use different clubs and play at different angles depending on the course, but you’re still trying to repeat your mechanics everytime you address the ball.
We recommend that all the golfers we work with perform Controlled Articular Rotations (CARs) on a daily basis. CARs are a bodyweight movement that you should perform on a daily basis to help maintain your joint ranges of motion. We also use them as an assessment tool to help you determine where you’re limited with ranges of motion. Once limitations are exposed, we like to use other modalities of the Functional Range Conditioning and Kinstretch systems. However, everything always starts with CARs.
While CARs are a staple in our programming, we also use explosive rotational medicine ball drills to help develop power in the swing. In-season, we tend to focus on implementing more medicine ball throws on your non-dominant side. While this volume won’t equal the amount of swings you take on the course, the goal is to minimize imbalances the swing creates to the best of our ability.
2.) In one way or another, almost every joint of the body is involved in your swing.
You might think of the golf swing as a hip and shoulder movement, but there’s a lot more that really goes into each rep you take. The Titleist Performance Institute assesses all their golfers with a 16 test evaluation. The tests address the pelvis, shoulder, spine, ankle, wrist, neck, and forearm through different mobility and stability protocols. Each of these tests correlate with different swing characteristics that might be present in your swing. While your ankle mobility might not be a major concern for you, it can be the reason your extending early through your downswing. The smallest hinges swing the biggest doors in our minds.
3.) Your training should have a healthy mixture of general physical preparation (GPP) and specific physical preparation (SPP).
GPP movements are the big rocks of all the programs we prescribe to our clientele. Whether you’re a golfer or financial advisor that spends their lives seated, you’re performing some type of push, pull, hinge, squat, and carry exercise in our programming. Dan John introduced us to these fundamental movements to structure a program around years ago and it hasn’t changed since.
If you can’t execute a hip hinge well, you probably can’t perform a rotational medicine ball scoop toss well. This is an example of a GPP drill that goes hand-in-hand with an SPP drill. If you don’t excel at level one, you’re not going to have a great success with more difficult progressions. Being brilliant at the basics is one of our most important mottos for training.
There's much more that goes into our programming than what we've laid out above. Injury history, round frequency, movement capacity, and individualized goals are all things that we keep in mind when tailoring the optimal program.
Interested in working with us? Drop a line below to connect with us and we'll be happy to figure out the best plan of attack for you.