The history of golf as a sport can provide us with an overview of current trends and their effects on physical development for golfers. Strength and conditioning for golf has only taken center stage in the last 15 years. This is largely due to Tiger Woods, and in addition to the growing popularity of the sport among younger players. Consider that there were only a handful of PGA professionals utilizing strength training back in the late nineties now virtually 90 percent of professional golfers are utilizing some form of resistance training whether with a physical therapist or personal trainer.
Defining Function: What is functional training? Function is clearly defined as a "purpose" following this definition functional training can be defined as performing a function or a skill. Strength training is still relatively new to many golfers. Many misconceptions and fallacies among players still exist today, even though significant research in the realm of exercise science has proven otherwise. Common fears that lifting weights will cause unnecessary muscle mass, that their swing mechanics will be altered; Resistance training will cause a loss of flexibility.
To ease many of these fears science has proven that resistance training can actually have a positive effect on your swing. Strength training develops what is known as kinesthetic awareness, the ability to detect body position, weight and movement of the muscles, tendons and joints. This is plays an enormous role in the sport of golf. Utilizing full range of motion resistance training will actually improve your flexibility. Strength training will assist in injury prevention, which is common among de-conditioned players. There are four main components that comprise an effective strength and conditioning program for golf.
First is flexibility this summarized by the amount of movement, uninhibited by range of motion restrictions. The ability to move unrestricted in all three planes of motion (Frontal, sagittal, transverse) is vital to achieving optimal swing mechanics. Second component is Stability both static and dynamic. Static stability is the ability to maintain good postural alignment is one position for a period of time. An example would be attempting to hit a technical shot from the rough with any sort of accuracy requires your body to be stable.
Dynamic stability on the other hand is the ability to keep each and all-working joints in optimal alignment during any given movement. Golf swing is a perfect example, if your postural alignment is poor than all your rotational energy will be expended in all directions, causing many common faults. Third component is strength. Strength can be defined as the ability to have the power to carry out demanding tasks. Without strength you cannot have power. Strength is a key component of power. Power is what truly dictates how far you can drive the ball.
Last component is Power! Life is all about power the ability to get more work done in less time. It is simply how quickly you can move a load over a certain distance that equates to power. In summation when developing a well-rounded conditioning program be sure that you incorporate all four components. Developing power before flexibility, stability and strength will only hinder your performance and lead to possible injuries. If you need ideas on sample programs specific to golf go to back9strength.com back9strength.com
RUI ROSARIO is a golf conditioning coach and kettlebell instructor based in Oakville, Ontario, Canada.
Rui has been involved in strength & conditioning training for 7 years, and has enjoyed test driving a variety of training modalities over the years. Through the years he has developed a unique blend of kettlebell lifting, bodyweight exercises, yoga, and core conditioning in order to enhance your athletic performance, correct imbalances, and maximize your golf performance. Rui has helped many amateur and professional golfers improve their golf fitness and conditioning as well as recover from injuries.
CERTIFIED RUSSIAN KETTLEBELL INSTRUCTOR UNDER PAVEL TSATSOULINE.
CERTIFIED C.H.E.K. EXERCISE COACH
CERTIFIED C.H.E.K. GOLF BIOMECHANIC
RUI takes'a refreshing new approach to fitness using old school tool, ie. a kettlebell, and a low tech/high concept' approach to strength and conditioning.
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