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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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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 ®eneration
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)
Nov Dec Jan Feb Mar Apr May Jun Jul Aug Sep Oct
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
Physical development &consolidation of basictechnical golf skills.
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.
Recovery ®eneration
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
Nov Dec Jan Feb Mar Apr May Jun Jul Aug Sep Oct
General
Preparation
Pre
Competition
Maintenance
Physical development &consolidation of basictechnical golf skills.
Competition prep & shiftto maintain all ancillaryaspects.
Execution of technique duringcompetition. Maintainconditioning.
Recovery ®eneration
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/
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