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Golf Training Program. How to Drive The Ball Further

To improve your performance in any sport, the training you do must be specific to the demands of the particular sport you play. Golf is no different in that the training needs to focus on improving flexibility, power and the mechanics of the golf swing. In order to drive the ball further and swing more consistently, you’re golf training program should focus on strength, power, flexibility, body control, balance, core stability, and endurance. All these things are very important and should be looked at from a holistic point of view.

Our goal is to hit the ball further and in order to do that we need to develop explosive power. Power in the golf swing is dependent on two things; mobility and strength. So to improve your club head speed you need to increase your mobility, strength and power. You may ask yourself “isn’t mobility the same thing as flexibility?”. No, its not. Mobility is more about the motion of the joints. Immobile joints will lead to inflexible muscles, but in most cases stretching doesn’t improve mobility. This means we will not move the way we should and it can sometimes cause pain and even injury.

One way to improve your mobility is to improve the quality of you’re muscle tissue. Ideally, the best thing for you would be to get a massage from a good sports massage or soft tissue therapist at least once a week. This is costly though and somewhat impractical. The other option is self myofacial release (SMR) which is really important for all golfers to have as a part of their training routine. Like the name suggests it’s basically a self massaging technique and its purpose is to decrease muscle imbalances, release tension and create better blood flow to certain areas of the body. This is also commonly known as trigger point therapy. The tools used for this are commonly foam rollers, harder type rollers and different kinds of balls (e.g. tennis balls). This should be a daily activity that forms part of the stretching routine.

After the mobility phase on any given training day you should progress to do some stretching and movements which activate your core. Core training is basically developing the right technique on how to move efficiently. You probably think that core training is all about sit-ups and crunches which it is not. Core training is about developing a stable centre to help you move and rotate in the ways you want to without putting stress on other parts of your body particularly the spine. The key to core training according to Canadian Spine Expert Stuart McGill is to develop hip and lumbar stability.

In a recent article by leading strength and conditioning specialist Mike Boyle, he wrote about the importance of improving hip mobility and core stability to protect your lumbar spine. He wrote, “The key to hip mobility is to get the right muscles moving the hip joint and to decrease the movement of the lumbar spine as a substitute for hip movement. This means that core stability and hip mobility are interrelated. Passive hip mobility is the first key. This means we need to stretch. In particular, we need to stretch the hip internal and external rotators, hip flexors and lateral hamstrings. It is important to understand that a lack of hip internal rotation and external rotation will cause excessive lumbar rotation and lumbar loading and make power generation difficult if not impossible. It goes back to the idea that we will move. Maybe not efficiently but, we will move.”

Next we move on to exercises to develop the explosive power that will help us create more force in our swing and ultimately help us hit the ball further. It is vital that you understand though that is that working on power without mobility and stability is not only dangerous in terms of injury, but its also not as effective.

There are basically three different types of training that will help you develop this power. The first is body weight training which can be basically performed anywhere. Yes, that’s right! No need for fancy gym equipment. The second is medicine ball training and lastly variable resistance training. You may need a gym for resistance training but it’s not essential. If you are willing to spend a few bucks on a few pieces of equipment then you can do everything at home or on the go if you travel a lot. You should include a combination of all these different types of training methods into you golf training routine.

It is also extremely important to understand that training hard is only effective when you recover well, and prepare your body for the next training session or round of golf.

Golf Training Program

Day 1:

Mobility (SMR) – Foam Rollers etc

Stretching /Core Activation

Power- Medicine Ball Throwing, Olympic Lifts

Strength Training

Stretching Routine

Day 2:

Mobility (SMR) – Foam Rollers etc

Stretching/Core Activation

Full Body Circuit Workout or Interval training (running/hill sprints/rowing)

Stretching Routine

Day 3:

Rest Day

Mobility (SMR) – Foam Rollers etc

Day 4:

Mobility (SMR) – Foam Rollers etc

Stretching/Core Activation

Plyometrics to develop explosive power, medicine ball throwing, sledge hammer work etc

Strength Training Routine

Stretching Routine

Day 5:

Mobility (SMR) – Foam Rollers etc

Stretching Routine

Day 6:

Mobility (SMR) – Foam Rollers etc.

Stretching/ Core Activation

Power- Medicine Ball Throwing, Olympic Lifts

Strength Training Routine

Stretching Routine

Day 7:

Mobility (SMR) – Foam Rollers etc

Stretching/ Core Activation




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