Physical training for Golf OGA 2011

Prepared by: Glenda Last NameApril 12, 2023

PHYSIOLOGICAL CORRELATESOF GOLF PERFORMANCE

Greg Wells, Ph.D.

April 2011

April 12, 2023

Rationale for Training Research

• Golf is now a sport

• Golfers are athletes

April 12, 2023

Training for Improved Performance

A systematic undertaking that features

purposely planned periods of stimulation, stress, effort and recovery,

designed to effectively bring about a range of adaptations

that will improve the ability to successfully carry out specific tasks

and respond to the demands and challenges of particular conditions.

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Golf Performance Tests

Driver distanceDriver club head speed

5-iron distance5-ironclub head speedGreens in regulation

Average putting distance after a chip shot

Average putting distance after a sand shot

Average scoreAverage number of putts

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Physiological Correlates of Golf Performance Balance Test

1Test

2

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Physiological Correlates of Golf Performance Balance

• Correlations (dominant leg):– greens in regulation

(r=0.43, P=0.04)

• Correlations (non-dominant leg):– putting distance after a

chip shot (r=0.50, P=0.01)

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Flexibility

Physiological Correlates of Golf Performance

Test 1

Tests 2 & 3 (right & left)

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Flexibility

• Correlations:– driver carry

distance (r=-0.36, P=0.04)

– 5-iron ball speed (r=-0.41, P=0.02)

– 5-iron carry distance (r=-0.44, P=0.01)

– score (r=0.43, P=0.03)

– Note negative r’s


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Core Strength


Test 1

Tests 2 & 3 (right & left)

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Core Strength

• Correlations:– driver carry distance

(r=0.38, P=0.04)– 5-iron carry distance

(r=0.56, P=0.03) – average putt distance

after a chip shot (r=-0.44, P=0.03)

– average putt distance after a sand shot (r=-0.59, P=0.001)


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Physiological Correlates of Golf PerformanceVertical

JumpTest

1Test 2

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Physiological Correlates of Golf PerformanceUpper body

Strength

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Physiological Correlates of Golf Performance Forearm Strength

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Muscle Strength & Power • Correlations (vertical jump):

– driver distance (r=0.61, P=0.01)

– greens in regulation (r=0.66, P=0.01)

• Correlations (pull up / push up):– 5-iron distance (r=0.58,

P=0.02)– sand shots (r=0.69,

P=0.01)

• Correlations (grip strength):– putting (r=0.61, P=0.03)


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CardioPhysiological Correlates of Golf Performance

http://www.rugbycoach.com/fitness/test/20msrt.htm

April 12, 2023

Cardio

• Correlations:– Driver distance

(r=0.76, P<0.01)– 5 iron distance

(r=0.77, P<0.01)– Score (r=-0.44,

P=0.02)– Chipping (r=-0.47,

P=0.01)– Putting (r=-0.46,

P=0.02)


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Physical Training for Golf

Step 1: Functional Movement / Musculoskeletal Screen (AT / PT)

Step 2: Physical Fitness Testing (Physiologist)

Step 3: General Fitness Training + Remedial Exercises (S & C

Specialist)

Step 4: Golf Specific Training (S & C + Golf Pro)

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Physical Correlates of Golf Performance

Greg Wells, [email protected]

Prepared by: Glenda Last Name

PHYSICAL TRAINING FOR GOLF

HOW TO CREATE GOLF-SPECIFIC TRAINING PROGRAMS

Greg Wells, Ph.D.

April 2011

April 12, 2023

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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Strength & Power Development Pyramid

Skill TechniqueSkill Technique

Core Strength and StabilityCore Strength and Stability

More experienced athlete

Slow SpeedSlow Speed

High Force MovementHigh Force Movement

Less experienced athlete

Fast SpeedFast Speed

Low Force MovementLow Force Movement

Sport SpecificSport Specific

Power DevelopmentPower Development

Power Development

Zone

Strength Development

Zone

Quality and proper technique of the movement is of highest importance at all levels of the pyramid

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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 >15-30+• Whole body• Resistance to fatigue

• 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• Strength / Force Development

• 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• Power development & 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

***

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

Terminology based upon Bompa, 1999

Volume of training/competition guide

Intensity of training/competition guide

* Note ‘Skill Focus’ in immediate post-comp phase

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

GeneralPreparation

PreCompetition

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Physical development & consolidation of basic technical golf skills.

Competition prep & shift to maintain all ancillary aspects.

Execution of technique during competition. Maintain conditioning.

Recovery & regeneration period.

Intenseskillphase.

Advanced technical & tactical proficiency. Plus improved ancillary skills.

SpecificPreparation

PreCompetition

CompetitionPhase

SkillFocus*

Rec /Regen

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





I II

Rec /Regen

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Continuation of previous phase, plus gradual shift towards competition prep.

Focus is appropriate execution of technique and tactics under competition environment, together with systematic performance evaluation. Physical conditioning maintained.


GeneralPreparation

SpecificPreparation

PreComp

Competition Phase

I II

Rec /Regen

Break

EXAMPLE YEARLY TRAINING PLANMULTIPLE PEAKS (PROFESSIONAL)(Blocks denote overall volume/intensity load)





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Targeted or Required Competitions & Breaks

Physical development & stable technical & tactical golf skills. Varied practice & environment.

“Prepare, Compete, Recover & Evaluate”; Targeted competition calendar.Maintained physical conditioning, with appropriate recovery/regeneration periods between events. Highly specific preparation & ancillary components.


Compprep &rehearsal.

General & SpecificPreparation

PreComp

Competition Phase Rec /Regen

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Integration in the Season Plan


GeneralPreparation

PreCompetition

Maintenance


Competition prep & shift to maintain all ancillary aspects.

Execution of technique during competition. Maintain conditioning.


Intenseskillphase.

Advanced technical & tactical proficiency. Plus improved ancillary skills.

SpecificPreparation

PreCompetition

CompetitionPhase

SkillFocus*

Rec /Regen

RemedialGolf Specific Movement

& Power

CardioStrength & Power

RemedialMuscle

EnduranceCardio

Peaking for Competition

04/12/23

April 12, 2023

The Present & Future of Golf

Golf is a Sport

Golfers are Athletes

April 12, 2023

Physical Training for Golf Resources

Greg Wells, [email protected]

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

Physical training for Golf OGA 2011

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