Strength Training has several classifications:
Functional Strength: Refers to developing strength that is needed to perform a skill.
Relative Strength: Refers to the ability to work against one's body weight.
Maximum Strength: Refers to the maximum amount of weight that a person can lift at any one time.
Static Strength: Refers to one's ability to maintain or stabilize a position, such as a golf stance.
Eccentric Strength: Refers to the ability of a muscle to develop force while it is lengthening as in in the golf back-swing. This classification is essential to performing skills that require power.
Speed Strength: The foundation of power development. The components of speed strength are 1) Starting Strength (the ability to exert maximum force when immediately starting a skill), 2) Explosive Strength (the rate at which a person develops force), and 3) Reactive - Elastic Strength (the joining of eccentric strength and concentric strength).
A successful strength training program must encompass all of the categories listed above. It is imperative that the strength training adhere to the SAID (specific, adaptation to imposed demands) principle, which means that training must become more mechanically and speed specific. The training drills, especially with a golfer, must be closely related to the demands of performing a successful golf swing.
Exercise selection and order:
An efficient strength training program should include exercises for all of your major muscle groups. The exercises selected in your program should be carefully designed so that your muscles will develop in balance with one another. You should not emphasize training certain muscle groups over others as this can result in muscle imbalance injuries.
Your larger muscle groups should be trained first, followed by medium and smaller muscle groups. Example: a lower body exercise might start with single leg deadlifts with a medicine ball (glutes) followed by physio medicine ball squats (quads/hamstrings), and then do single leg calf raises.
Frequency of a successful training program is a very important aspect. This is very important because properly performed strength exercises progressively stress muscles, causing 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 (hypertrophy). Muscles typically need 48 hours to recuperate so that they can complete these physiological changes.
A golf professional, college or junior tournament golfer will be doing e their training sessions to 5-6 days a week, depending on whether it is off-season, pre-season or in-season..
Skip's training holds distinct advantages over isolated muscle movement:
Power: the greater the effort and acceleration with a free weight, the greater the functional power development, which results in better training results.
Motor Coordination: are movements that improve the learning of motor control, which transfers over to the following motor skills:
Orientation and differentiation
Balance and body awareness in time and space
Combination of functional skills (example: using dumbbells, weight clubs or medicine balls, you can stimulate the golf swing in various strength training exercises. This will also incorporate balance, coordination and valid golf swing training while participating in a training program.)
Systemic Overall-Effect: by increasing exertion and intensity in this type of training, there will be a higher production of hormones, which will in turn stimulate over-all muscle mass and increase strength to a greater degree.
EXPLOSIVE POWER TRAINING
I use explosive power exercises to generate quick burst of maximum effort to build movements that are require maximum or near maximum power output from the player in his or her's swing to generate maximum distance.I use a combination of explosive speed and strength exercises along with specific functional exercises which research has shown to be provide superior result than separately using either training style.
The main objective of any strength training program is to increase the level of performance as well as prevent injury.
Skip's golf-specific strength program is one that utilizes certain strength training principles and exercises that will benenficial to developing the muscles that allow the golfer to obtain and perform a correct set up, maintain posture throught the swing, and perform the back-swing, transition, down-swing and follow-through with efficiency and power. His program is developed on the premise that the body must work as one solid functioning unit and the exercises must be specific to the actions of the golf swing.
The main objective of any strength training program is to increase the level of performance while preventing injury.
One of the most important aspects of a successful golf strength training program is training the muscles used in the golf swing. The principle of skill specificity states that carryover from a training activity to a sport (golf swing) is dependent on the similarity of the neuromuscular demands of the activity and the sport. There are many movements that make up the golf swing; therefore, a strength training program must address all of the various muscle actions used in the swing.