The thought that anyone would spend time in the gym in order to become a better golfer used to be almost laughable to most people. While some of us have known for years that just about any sport can benefit from a proper conditioning program, it took pros like Tiger Woods to finally bring it to the mainstream. Now no one doubts the benefits a proper conditioning program can provide for your golf game.
Although I always knew the truth, even I have been surprised at how many of our clients have told me what a tremendous improvement their golf game has shown since training with us. The most common improvements our clients see are: Longer drives with less effort, they play longer (more holes) without a dropoff in their scores (due to fatigue), no reoccurance of injuries or specific muscle soreness that had bothered them in past years.
Although many golf “gurus” will tell you that you need a highly specialized training program just for golf, the actual truth is that trying to tailor the program around the dynamics of the golf swing will only result in more injuries and muscle imbalances. In fact, what most golfers really need is a good “whole body” conditioning program with some small modifications for the specifics of golf.
What are we looking to accomplish in the gym if golf is our passion? In my opinion, joint strength and integrity is at the top of the list. By improving the strength and stability of the muscles, tendons and ligaments that control each joint (wrists, elbows, shoulders, back, knees, ankles, etc.), you can greatly improve your swing, and condition those joints to resist fatigue and injury.
To do this we don’t necessarily utilize movements that mimic the golf swing. In fact quite the contrary. Those muscles get plenty of work on the course. What we really need to do is strengthen all the muscles the control the joints, but aren’t really the prime movers in the swing its self. Those are the muscles that are week from years of playing, and will contribute to injury. They are also probably the muscles which are causing your swing to be less controlled and powerfull than you’d like.
The best way to do this is with a basic resistance training program that works ALL the muscles of the body. With a properly designed program, the weaker muscles will eventually be brought up to the level of the others. The program should also include a variety of compound unilateral and twisting movements (movements that work each side of the body separately) or involve twisting of the torso in a controlled manner. I use a variety of these movements like one arm rows and presses as well as whole body twists with the bands.
But beware of programs offering “balance” or “stability” training. Those programs often over use unstable surfaces such as balance boards and balls. All though these devices can be usefull at times, the propieceptors in your muscles should be trained to work WITH your inner ear and eyes to provide balance and stability, not against each other. Training on an unstable surface may result in a better swing off a cruise ship on choppy waters, but not on stable ground.
The next important factor is adequate, but properly controlled range of motion. Many trainers think this involves long sessions of static stretching. Unfortunately, this can be counterproductive in many instances. Studies show that too much static stretching will lengthen the ligaments and tendons that control the joints. This will increase your range of motion, but at the expense to control of the joints motion. This will result in increased risk of injury, as well as a DECREASE in control of the swing. What we recommend is a moderate amount of assisted stretching (I use PNF stretching which is what is used by almost all proffessional sports coaches), as well as resistance training that emphasizes a full range of motion. The only way to train a muscle to function properly through it’s full range of motion (as in Golf) is to train it through the full range of motion. Studies have conclusively shown that a muscle will only adapt in a range of 10 degrees of where it’s worked. By training all the muscles of the body through full range of motion exercises, the body allow the joints to adapt to functioning properly through that full range of flexibility.
The next most important factor is overall work capacity, or how well your body can supply energy to your muscles on a continuing basis. Maybe some of you only play 9 holes at a time, but I’ve know Golfers who play 36 or more holes a day, and will do that day after day when they are on a long awaited golf vacation. To really enjoy the experience (and score the lowest), the last swing needs to be as powerfull and controlled as the first. This requires a mulitude of adaptations within the body: The lungs have to be efficient at absorbing oxygen, the heart has to be efficient at pumping the blood to get the oxygen to the muscles, the muscles have to have adequate capillary density to deliver the fresh blood to the individual fibers. These adaptations occur through adequate cardiovascular exercise, as well as strenuous whole body resitance training.
To summarize, beware of golf conditioning programs that simply try to copy the golf swing in the gym. If you wanted to swing the club some more, you’d just go to the driving range. If you really want to improve your game, stick to the basics.