Physical Training for Golf Bogota 2010

8/8/2019 Physical Training for Golf Bogota 2010

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Prepared by: Glenda Last Name

PHYSICAL TRAINING FOR GOLF

HOW TO CREATE GOLF-SPECIFICTRAINING PROGRAMS

Greg Wells, Ph.D.October 2010


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October 6, 2010

Background: Training and Golf

Golf is now a sport Golfers are athletes Why:

10,000 hrs / 10 years (20-25 hrs / wk) Injury prevention Increase interest in training Maximize athletic potential

Balance, flexibility, core stability, strength, power ,endurance, lifestyle


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Sport Science Team Model

Technology &Equipment

Sport MedicineSport

Psychology

Strength &

Conditioning

Athletes Coaches

Biomechanics Performance

Analysis

Physiology


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Making Exercises Golf Specific


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SUGGESTED GUIDE FOR RATIO OF GOLF-SPECIFICSKILL DEVELOPMENT / PHYSICAL TRAINING(% = overall bias of training time/resources)

LEARNTO PLAY

M 9-12 F 8-11

TRAINTO PLAY

M 12-16 F 11-15

LEARN TOCOMPETE

M 16-18 F 15-17

TRAIN TOCOMPETE

M 18-23+ F 17-23+

TRAINTO EXCEL

M 23-29 F 23-28

EXCEL

M 23+ F 23+

SKILL

PHYSICAL80%

40%

60% 60% 60%

50% 50%

20%

60%

40% 40% 40%


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SUGGESTED YEARLY TRAINING PLANSINGLE PEAK (DEVELOPMENT - AMATEUR) (Blocks denote overall volume/intensity load)

Nov Dec Jan Feb Mar Apr May Jun Jul Aug Sep Oct

GeneralPreparation

PreCompetition

A r b

i t r a r y

S c a

l e o f

T r a

i n i n g

& C

o m p e t

i t i o n

L o a d

Terminology based upon Bompa, 1999

Volume of training/competition guide

Intensity of training/competition guide

Physical development &consolidation of basictechnical golf skills.

Competition prep & shiftto maintain all ancillaryaspects.

Execution of technique duringcompetition. Maintainconditioning.

Recovery &regeneration

period.

Intenseskill

phase.

Advanced technical & tactical proficiency. Plus improvedancillary skills.

* Note Skill Focus in immediate post-comp phase

SpecificPreparation

PreCompetition

CompetitionPhase

SkillFocus*

Rec /Regen


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SUGGESTED YEARLY TRAINING PLANDOUBLE PEAK (ELITE AMATEUR) (Blocks denote overall volume/intensity load)


I II

Rec /Regen

A r b

i t r a r y

S c a

l e o f

T r a

i n i n g

& C

o m p e t

i t i o n

L o a d

Terminology based upon Bompa, 1999

Volume of training/competition guide

Intensity of training/competition guide


Continuation of previous phase, plus gradual shift towardscompetition prep.

Focus is appropriate execution of technique and tactics under competitionenvironment, together with systematic performance evaluation. Physicalconditioning maintained.


period.

GeneralPreparation

SpecificPreparation

PreComp

Competition Phase

I II

Rec /Regen

Break


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Key concepts in conditioning training for golf

Muscle Endurance

Muscle Strength (Force x distance)

Muscle Power (Force x distance / time)


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Muscle Endurance Training

High rep load >15 Whole body Build complexity

Sets: 3 to 5 Repetitions: 15 to 30 Intensity: 40% to 65% of 1 RM

Rest: 30 to 90 sec. between each set Frequency: 3+ times per week


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Muscle Strength Training

Moderate rep load < 12 Isolated muscle groups Build complexity

Sets: 2 to 3 Repetitions: 8 to 12 Intensity: 80% to 90% of 1 RM

Rest: 3 to 5 minutes between each set Frequency: 2 times per week


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Muscle Power Training

Low rep load < 6 Whole body Functional Movement Build specificity to golf

Sets: 3 to 6 Repetitions: 4 to 6 Intensity: High speed OR high % max

Rest: 3 to 5 minutes between each set Frequency: *** 72 hours recovery ***


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Integration in the Season Plan


General

Preparation

Pre

Competition

Maintenance


Competition prep & shiftto maintain all ancillaryaspects.

Execution of technique duringcompetition. Maintainconditioning.


period.

Intenseskill

phase.

Advanced technical & tactical proficiency. Plus improvedancillary skills.

SpecificPreparation

PreCompetition

CompetitionPhase

Skill

Focus*

Rec /

Regen

RemedialGolf Specific

Movement& Power

CardioStrength& Power

RemedialMuscle Endurance

Cardio


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Physical Training for Golf Resources

Greg Wells, [email protected] www.drgregwells.com

Physical Preparation for Golf Book www.drgregwells.com/books/

Physical Training for Golf Bogota 2010

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