More Power
We all want to improve driving distance off the tee. Power can be elusive to golfers. Is true power generated through technique, strength or something more? According to a recent study published in the National Strength and Conditioning Association’s (NSCA) journal, amateur golfers significantly increased their driving distances after just eight weeks of strength training while incorporating plyometrics.
While traditional improvements in golf performance have focused on technique modification, golfers of today chose to focus on strength and conditioning programs to improve their performance. Is it possible that strength and conditioning program alone can contribute to an increase in golf performance? It certainly did in this research project.
The combined training program consisted of 3 sets of 6-8 repetitions on the following free weight exercises: bench press, squat, single arm row, lunge, shoulder press, upright row, abdominal crunch, back extension, and side bends. The plyometric exercises were performed with medicine balls, and consisted of 3 sets of 6 repetitions. Exercises included seated horizontal twists, standing horizontal twists, standing back extensions, and golf swings. The experimental group performed combined weight and plyometric training twice a week.
After only eight weeks, the combined training group showed significant changes in both club head speed and driving distance. Mean driving distance increased 4.3% for the combined training group, with mean club head speed increasing 1.5%.
Traditional weight training and exercises are a thing of the past. Learn the science and art of performing functional movement patterns to create a perfect and reproducible swing every time you play. A fully functional body can and will produce an optimal swing. It also creates consistency, improved distance, flexibility, control and power.
Reference: National Strength and Conditioning Association’s (NSCA) journal, The Journal of Strength and Conditioning Research (Vol.18, No. 1, page 59-62)
