GOLF PERFORMANCE PROGRAMS
There are many components to an efficient, fluid, powerful, and accurate golf swing. Many of these components are addressed on the course or driving range and many can be addressed off the course or driving range. Golfers (similar to baseball pitchers or hitters) repeatedly perform the same motion at high velocities in the same direction. Maintaining a level of balance on both sides of the body, in all planes of motion, with optimal mobility and stability becomes important to prevent potential decreases in performance or overuse injuries.
When we ask rotational athletes we meet with for the first time what their goals are, many of the first responses are "I want to increase club head speed" or "I want to increase my pitch velocity". Yes, increased club head speed and increased pitch velocity have the potential to help them become a more productive golfer or pitcher. But first, it is important to understand where those things come from. Rotational athletes such as golfers must have an effective transfer of force through the entire sequence of the golf swing. During this transfer of force, separation is created between the hips and the thoracic spine (upper back). This separation is a key component for any rotational athlete looking to improve their game.
PMR Golf Programs
All PMR golf programs consist of 3-phases of training, with the focus of preceding phases preparing the athlete for the higher intensity phases to follow. All phases are 4-weeks in duration. Phase 1 will typically contain a higher volume of reps with the intent to increase the athlete's work capacity and prepare for the more appropriately aggressive next phases. Phase 2 incorporates more specific exercises and changes to more of an emphasis on strength/strength endurance. Following the accumulated work done in phases 1 and 2, phase 3 again incorporates specific exercises while including power emphasis.
With phase 3 being power emphasis, it does not require that all exercises performed during this phase be explosive. There will be several exercises focused on producing force quickly, but in order to progress safely, efficiently, and effectively there must be a balance. A good way to think about it is in phase 2 the emphasis will be strength/strength endurance and the work capacity/power work is de-emphasized. In phase 3, power is the emphasis while de-emphasizing work capacity and strength/strength endurance. There are many variables accounted for when creating PMR golf programs. A few being to become more effectively mobile, stronger, and more powerful golfer, but also to progress the athlete safely through phases while having the intent for athletes to become more physically resilient on the course and better able to manage the physical stressors of golf. In the end, being able to have a prolonged and productive career.
Beginner/Intermediate: Zero to 3 years training experience
Elite: Consistently training experience of 3 or more years
Elite 3-Day | Elite 4-Day | Beginner/Intermediate
3-Days Per Week: If time is limited and you're spending more time on the range or course, the 3-day program is a time efficient solution to getting your workouts in. Following the Prep & Core work, athletes will perform both upper body and lower body strength exercises on the same day. Workouts are structured as to not double the amount of time spent in the gym. Instead it balances appropriate lower body and upper body exercises to account for the variables required in golf. When initially starting a new program the time to complete a workout may be a bit longer as you may be unfamiliar with some new exercises, but after getting familiar with the exercises/workouts it will typically take around 40-60 minutes to complete all prep, core, and strength exercises for the day.
4-Days Per Week: If not spending as much time on the range or course, the 4-day program is a good option. Following the Prep & Core work, athletes will perform lower body strength exercises or upper body strength exercises on alternate days. When initially starting a new program the time to complete a workout may be a bit longer as you may be unfamiliar with some new exercises, but after getting familiar with the exercises/workouts it will typically take around 40-60 minutes to complete all prep, core, and strength exercises for the day.
Beginner/Intermediate: Program workouts with same layout and intentions as the Elite 3-day program workouts. The main difference being this program accounts for the lower training age of the athlete and starts more from an athletic strength foundation standpoint. Phases will still progress with same intentions as Elite level, just with more appropriate training level exercises in order to safely and effectively progress the athlete through the program.