Golf Performance Training #3 - The Pro Game

In the two previous blogs, we spoke about common injuries that occur in golf, and how to prevent them. Then we spoke about how your golf performance training gym programme can transfer into gains on the course.

More speed, more distance, better consistency, along with less aches and pains.

This blog relays more of the work done with professional golfers, and indeed those golfers who have an in-season and off-season training programme.

Simply put, time spent in the gym 'out of season' is hugely beneficial and impacts your 'in-season' benefits hugely.

Let's take a client, Tom, who plays a mix of Challenge tour and DP. From late December to late January/early February he will typically be at home, not travelling and setting goals for the new season. This is the time we hit the gym hard. The work we do here is similar to a footballer in pre season training: it sets Tom up for what's ahead, meaning he can do, perceivably less, in-season.

The main aspect we work on is building strength - heavy compound moves such as squats, deadlift variations, rows and unilateral leg work, which ensures the core is fully engaged too.

In essence, we are doing a form of Pre-Hab training - better to get things strong so they can't break, right? Rather than wait and have to slow down, and take time out for Re-Hab.

The strength training we do in this end of year/new year period means we have to do less in-season, to keep strength levels acceptable, rather than chasing strength, trying to attain it in-season. Strength training is demanding on the body - lot's of rest, good nutrition, and recovery is needed for maximum gains.

During the golf season, with lots of travel, time zone changes and stresses of the game stacking up, we can work more on speed, mobility and golf specific drills, which is less intense and demanding on the body.

An athlete with a good history of training most likely will show high levels of motor control, meaning, give them a move to do and they can accomplish it to a high level, in a short space of time. This means making gains in our off-season, is achievable, given the 4-6 week training block.

For those of you looking for more detail for a solid strength training programme:

• train 3-4 times per week in the gym

• keep rep ranges around 5-8,

• sets at 3-4 maximum

• the first week is 8 reps per exercise

• as we increase weight, we decrease the reps to 5 by the final week, working at around 85% of Tom's 1 rep max.

  
  

I have found this to be a perfect recipe.

Before we start our strength plan, as I do with all clients, we do a Body Analysis, checking for any mobility restrictions, unilateral weaknesses that we may need to address and we compare output against the previous tests we have done.

So that's 'off-season' training. I am with clients for the majority of their strength sessions. Technique is crucial, spotting is needed, and well executed activation warm-ups/cooldowns. Equipment used is barbells, squat racks, kettlebells, trap bars and dumbells.

Let's talk in-season training. As I mentioned, this training is a lot more golf specific in terms of movement patterns, and focuses hugely on activation and mobility. The focus in-season should be on keeping injury free and maintaining current stability, mobility, strength and power levels.

Tour clients have training programmes they travel with. Resistance bands and foam rollers accompany them wherever they travel to, for short hotel workouts, and when there is access to a gym or training facility, they have a plan for that too. Regular meet-ups are scheduled in for testing and analysis. This applies to all of my clients, professional or amateur.

Explosive movements, stability exercises (incorporating rotation and anti-rotation) alongside lots of mobility are our go-to's in-season. Recovery is key too. Physio treatments, cold therapy and enough sleep (I have a sleep blog too) are essential to maintain optimal levels of performance.

I hope that gives a small insight into how Performance Training is carried out, and as always, if there are any questions please leave them in the comments below.

For any golfers interested in working with me, Professional or amateur, please get in touch via the website - sotowellness.com.

Thanks for reading, Iain.