SPECIFIC STRENGTH TRAINING PROGRAM
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.
Strength; the ability to produce maximum force, is what most athletes seek when performing a skill. Strength is vital to developing power, especially in producing higher levels of force, which in turn provide the physiological stimuli needed for your body to perform at maximum efficiency.
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.
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.
A successful strength training program must encompass all of the types 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 mechanical and speed specific. The training drills, especially with a golfer, must be closely related to the demands of performing a successful golf swing.
Guidelines for a successful training program:
In general a program that stresses multi-joint, weight-bearing exercises that train the body as a whole will be far more effective when performing a skill such as hitting a golf ball with power. Muscles should be trained in functional task groups rather than in isolation. With golfers this is a very important concept as many have considered strength training to be detrimental to their swing.
Skip recommends doing exercises in the program while operating outside the golf setup whenever possible. This gives the golfer a very clear concept on why a particular strength training exercise will help them execute a proper golf swing. Once they do a swing under added load, it will make it much easier for them to correctly perform the swing without load. Also, it allows for several muscle groups to be trained at one time, which will be more time efficient. Now there is no excuse for not doing a golf training workout!
Using free weights such as dumbbells, weighted golf clubs and medicine balls will not only build functional strength, it will help activate the neuromuscular and endocrine systems, which in turn regulate every system in the body.
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.