1. Fletcher, I. M., & Hartwell, M. (2004). Effect of an 8-week combined weights and plyometrics training program on golf drive performance. Journal of Strength & Conditioning Research, 18(1), 59-62.2. Doan, B., Newton, R., Kwon, Y., & Kramer, W. (2006). Effects of physical conditioning on intercollegiate golfer performance. Journal of Strength and Conditioning Research, 20, 62-72.3. Hetu, F. E., & Christie, C. A. (1998). Effects of conditioning on physical fitness and club head speed in mature golfers. Perceptual & Motor Skills, 86(3), 811.4. Haff, G. & Triplett, T. (2015). Essentials of Strength Training and Conditioning (4rd ed.). Champaign, IL: Human Kinetics.

Effect of an 8-Week Strength & Power Training Program on Club Head Speed in Collegiate Golfers

Jason Mannerberg ¹ , Dustin Oranchuk ¹ , Megan Nelson ² & Tracey Robinson ¹

1: Adams State University, Department of Human Performance & Physical Education.2: University of Idaho, Department of Movement Sciences

•Twelve (6=M, 6=F) golfers (18-23 years) were randomly assigned either a lower intensity, body weight and mobility based program (control), or a S&P training program (intervention).•The S&P training group was progressed through 4 weeks of strength followed by 4 weeks of power training, focusing on barbell movements (4).•The control group performed 8 weeks of regular low intensity body weight and mobility based off-season training.•Peak and average CHS were determined pre- and post-intervention using the Batmaxx 500.•Power was determined by vertical jump, and strength from 1-RMs in the power clean, squat and deadlift (4).•Data were analyzed using independent samples T-tests & Pearson’s correlation tests.

•Club head speed (CHS), a determinant of drive distance, is a key component in golf performance (1).•CHS is influenced by several factors including an athlete’s strength & power (S&P) (2).•Resistance training may help to increase S&P, and therefore CHS.•Traditionally, golf was considered technique-based rather than a sport requiring high levels of physical fitness; however this mind-set is changing in the modern game (3).•The purpose of this study was to compare a typical lower intensity, mobility focused 8-week off-season golf training program to a periodized strength and power resistance training program for improving CHS in collegiate golfers.

Introduction

Methods

DiscussionWhen examining the results from the current study, it can be concluded that an 8-week S&P resistance training program can increase strength variables and therefore CHS. The data from this study revealed that the strength increases by the intervention group far surpassed that of the control group which resulted in greater CHS.

Strength and conditioning professionals may be able to apply similar procedures from this study to determine the most efficient method in designing resistance programs for golfers. Increasing CHS has been shown to increase drive distance, which is a direct measure of golf performance, and will possibly improve one aspect of the golf athlete’s game (1). The results of this study should provide a good reference for designing and programming strength and power resistance training for golf athletes.

Future studies should aim to examine other factors such as drive accuracy.

References

•The S&P group increased their CHS by 2.1 ± 3.97 km/h, whereas the control group decreased their CHS by 6.1 ± 6.12 km/h.•The S&P training group experienced significantly (p < 0.05) greater increases in CHS compared to the control group.•The S&P group significantly increased (p < 0.05) their 1-RM in the power clean and squat, but not in the deadlift.•The control group did not increase any measure of strength (p > 0.05).•The S&P group improved vertical jump height significantly (p < 0.05) more than the control group. •Vertical jump (r = 0.73), power clean (r = 0.70) and squat (r = 0.64) were all significantly and positively correlated to CHS, with large effect sizes.

Traditionally, golfers have either abstained from resistance training for fear of becoming stiff or changing their technique, or employed resistance training consisting of primarily light weights and rotational movements. Many sports have discovered the benefits of simply getting stronger and more powerful in the compound movements of the squat, deadlift and the Olympic lifts such as the power clean, and although slow growing, golf is also beginning to adopt heavy resistance training as a means to improve club head speed (CHS) and therefore driving distance and performance. PURPOSE: The aim of this study was to compare a traditional golf training program consisting primarily of flexibility, rotational movement and lighter loads, with a strength and power training program focusing on improving performance through heavy resistance training in the squat, deadlift and power clean on CHS. METHODS: Twelve male and female NCAA division II collegiate golfers participated in the study and were randomized into either an 8-week off-season strength/power intervention (N = 6), or a control group, consisting of the golfers’ normal off-season strength program (N = 6). Both groups trained three times/week for the duration of the intervention. Pre- and post-test measures recorded were CHS, vertical jump, squat, deadlift and power clean 1-RMs. RESULTS: All 12 participants completed all sessions throughout the 8 weeks of training. The intervention group significantly increased peak CHS (5.23 ± 3.98 km/h, p < 0.05), VJ (5.59 ± 3.56 cm, p < 0.05), and 1-RM power clean (6.44 ± 3.02 kg, p < 0.05), compared to the control group after the 8 weeks. No difference was found between the control and intervention group when comparing 1-RM deadlift and 1-RM back squat before and after the 8 weeks (p > 0.05). CONCLUSION: The golfers in the intervention group improved their CHS, power clean and vertical jump by a significant (p < 0.05) margin compared to the control group. These findings suggest that becoming better in the compound movements of the power clean and vertical jump can significantly improve CHS, which may improve driving distance and therefore golf performance. Future studies may wish to directly measure drive distance and accuracy.

Results

Abstract

The authors acknowledge the support of the Department of Human Performance and Physical Education.