Today’s golfer has tons of choices designed to shave a stroke or two off the scorecard. Exotic club materials and designs, high performance golf balls, a myriad of coaching “tools” (some toys), online and other forms of instruction, personal trainers and golf coaches all are within easy reach.
So-called golf specific “strength” training exercises and routines are currently in vogue. Much of this involves a large focus on balance training on uneven surfaces and “core stability.” Some of this is at least marginally effective, most of it is fun. And, any time in the weightroom is likely to produce results.
A number of decent scientific studies (and many others that don’t pass muster) show that a few days of general physical conditioning pay off. This makes sense, as golfers (and others) are not known to be a particularly fit group, easily make generalized improvements such as:
- gains in flexibility
- gains in strength and/or power
- positive changes in body composition
- increased club head speed
But, does such light intensity training that is so popular really present a quick and efficient way to gain strength, and more importantly, power, for golf? Would a more serious strength training effort lead to problems with your golf game? There are many unfounded concerns that suggest heavy (the only way to really gain strength) resistance training will ruin your swing dynamics, make you “muscle-bound,” or create injury. These are the same arguments we’ve heard for years from athletes in most sports. Golf just happens to be late coming to the table to effectively strength train.
Without a doubt, power (speed-strength) is a vital component of top golf performance. You won’t gain much, if any, power sitting on a machine or an uneven surface and moving a light to moderate resistance for a medium (12) or more set of repetitions. You will gain strength and power by engaging in a well constructed, periodized strength training program that includes general weight training, explosive weight training, and plyometric training.
Olympic Coach Harvey Newton serves as a member of the editorial review board of The Annual Review of Golf Coaching. Read his great article for ARGC that challenges conventional wisdom put forth by today’s conservative fitness “experts.” Contact Coach Newton for expertise to help improve your golf game with Dartfish swing analysis and his internet-based strength and power coaching services.
