Basic Dynamic Strength Training for Golf

 

 

Studies after 8 weeks of strength training and stretching show the following:

 

  1. Club head speed +5.2 mph
  2. Body weight + 1%
  3. Body fat – 1.7%
  4. Lean muscle mass +4 lbs.

 

Goals:

 

  1. Increase dynamic strength of legs, torso, back, and shoulders
  2. Increase flexibility
  3. Positive gains in absolute strength
  4. Strengthen core for increased stability and balance

 

Warm up:  (5 – 10 Minutes)

 

  1. Jump rope
  2. Jog in place (2-3 minutes)
  3. Step Test (.5-1 minute)
  4. Jog (5 minutes on treadmill or elliptical)

 

Core:  (Balance and Stability 10-15 Minutes)

 

  1. Crunches:  (20 each)
    1. Arms crossed
    2. Arms raised in front
    3. Arms overhead
  2. Swimmer:  (Alternate right arm left leg 10-20 each side:  Slow controlled: 2-3 inches: lock out legs: tighten stomach: belly button to back)
  3. Superman:  (Contract abs:  Both legs and arms 2-6 inches off ground:  30 secs-2 min.: 3-5 reps)
  4. Side plank with progression:  (Knees: feet: leg raise: 15-30 sec. 3-5 reps both sides)
  5. Bridge:  (Elbows down, knees bent, feet together, alternate leg lifts: 10-30 sec: 5-10 reps)

 

Stretching:  (For flexibility: hold all 30 seconds each (5-10 minutes)

 

  1. Side Leg Rotational:  (core, glutes, lumbar, pelvic: Cue touch knees to mat, shoulders to mat)
  2. Standing Half Moon:  (shoulder girdle:  Cue hold 6-8 breaths, hands together with no transverses or twists)
  3. Standing/Prone Quads:  (Cue same arm and leg)
  4. Standing Hamstring:  (Cue tough toes, hold for 10 seconds: 5 reps)
  5. Hip Flexor Stretch:  (Improves hip rotation:  Cue kneeling, 90% rotation, golf club between elbows)
  6. Wall Torso Twist:  (Improves hip rotation: Cue back away from wall, twist upper body slowly with one or both hands touching wall)
  7. Deltoid Stretch:  (Cue stand and pull arm across by pulling triceps, 2-3 reps 10-15 seconds)

 

Dynamic Strength:  (Incorporate strength, balance, rotational dynamics 5-10 minutes)

 

  1. One Leg Squat with Bungee Row:  (Great for power and stability in rotation:  works trans posterior oblique: 10-15 reps, 2 sets)
  2. Medicine Ball Throw:  (explosive power throughout swing, swing back slowly, explode to throw ball forward just past impact position, use body not arms 10-15 reps each way)
  3. Four Point Arm Raise:  (helps shoulder stability and strengthen rotator cuff, and torso: Regress knees 10-15 reps 2-5 lb. dumbbells progress to push up)

 

Absolute Strength:  (2-3 sets 12-15 reps 60 second rest between stations 10-15 minutes)

 

  1. Dumbbell Chest Press or Pushups
  2. Dumbbell Shoulder Press
  3. Dumbbell Lateral Rows
  4. Squats
  5. Leg Press
  6. Leg Extensions
  7. Leg Curls
  8. Lunges

 

Cardiovascular Work:  (10-15 minutes)

 

  1. Cycle Running:  run on track 4-1 job/run: 20-40 laps
  2. Treadmill:  2-3 miles
  3. Elliptical:  10-15 minutes
  4. Stairmaster:  10-15 minutes