Training To Improve Your Golf Game
If you want to improve your golf game, you are going to need to do some serious strength
training to ensure that your body and muscles are up to their physical peak. The confusion for most amateur golfers probably centers around what specific training modalities and exercises should they include in their golf fitness programs and what are the professional golfers doing.
The main goal of a golf fitness program should be to improve your game through the development of your physical body. In order for you to meet this goal, the exercises within your program must develop the body relative to your swing.
The golf swing is a total body athletic activity, meaning the entire body is utilized to swing the club. Just as in baseball, you do not throw with only you're arms, but rather your entire body.
The same is true of the golf swing; you swing the club with your entire body. This in the world of strength and conditioning is defined as an "integrated total body athletic action."
The swing is easily defined as an athletic action incorporating the entire body to execute. Knowing this point, a golf fitness program must incorporate exercises for the entire body.
A term we like to call "integration." Integration is the utilization of exercises that incorporate the entire body.
This is very different than isolating each muscle of the core and training them separately with isolation exercises such as abdominal crunches. The point to be made is: integrate the muscles of the body rather than isolating each muscle in a golf fitness program.
Secondly, the exercises within a golf fitness program must be "cross-specific" to the anatomical positions, movement patterns, and energy requirements of the swing. Simply stated this means train your body with exercises that place your body in the position you perform the golf swing,
Utilize exercises that move your body through the ranges of motion of the golf swing, and develop the needed energy requirements of golf. For example, a swing is performed in a standing "athletic position."
Knowing this fact, it would probably be of greater benefit to perform a physio-ball squat rather than a seated leg extension for the golf swing. This is because the physio-ball squat places your body in a position similar to a position in which the swing is executed.
A leg extension isolates the quadriceps in a seated position, which does not train the body in an integrated movement pattern, nor in a position similar to the golf swing. Cross-specific training results in a "transfer of training effect" onto to swing.
This simply means the exercises you are performing directly affect your golf swing in a positive manner. One goal of a golf fitness program is to get the greatest amount of benefit from each of your exercises.
If you keep these two principles integration and cross-specific in mind when developing your fitness program, the choices made in the selection of exercises will undoubtedly be better for your swing. Once these basic principles are understood you may begin the process of developing a fitness program.
A golf fitness program consists of a series of modules. The modules are essentially different pieces of the program geared towards developing a specific improvement within the body.
As a whole, the separate modules together comprise a golf fitness program. For example, flexibility training is one module that is contained within a program.
The goal of the flexibility module is to develop the flexibility parameters within the body required of the golf swing. Listed below in sequential order with a brief definition are the modules that comprise a comprehensive program.
Flexibility training includes exercises to develop flexibility within the body required of the golf swing. Balance training requires modalities geared toward improving your balance capacities in relation to the swing.
Joint integrity training includes exercises to develop strength and endurance in the joints of the body. Injury prevention based exercises for the shoulders, hips, and knees. Next is core training, which includes exercises to develop the required stabilization, strength, and endurance in the core region of the body for the golf swing.
Total body training integrates total body strength, endurance, and power training exercises. Geared towards developing the needed strength, endurance, and power within the body in a cross-specific manner relative to the golf swing.
The most important principle to remember relative to the modules comprising a fitness program are the goals of each module and the order. If you are dedicated to improving your athleticism, start training today and see what improvements you can make!
by: Ronald Pedactor
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