Golf off-season. What are you doing?

Tags

conditioning, coordination, flexibility, golf, golf fitness, physical therapist, physical therapy, power, speed development, strength training, Sundog Rehab, Sundog Rehabilitation, swing faults, Titleist Performance Institute, TPI

This is a year around sport no matter what climate you live in.  And, it is no secret that golf fitness is here to stay.  Since Tiger Woods has proven to the amateur golf community  that general fitness can lead to golf fitness, many have hit the gym as often as they hit the links.

The “what” and “when” can make or break a golf fitness program, especially if you are starting deconditioned or injured.   Will your golf fitness elevate your golf handicap?  Maybe, if you have enough golf skill.  It will DEFINITELY increase your stamina and strength for reducing fatigue or injury during your golf season.

Titleist Performance Institute recommends that 7 fitness components are addressed in a golf fitness program:  posture, balance, mobility, stability (combination of strength and balance), power, coordination, and endurance.  As a certified Titliest Golf Fitness Instructor I have gone through 5 courses to perfect the evaluation techniques of the fitness components listed above.  With the proposed program below all of these components will be addressed.

Mike Romatowski who contributes to TPI and trains at  Core Fitness in Timonium, MD suggests 3 phases of training during the year (listed below).  Periodizing your training is especially important if you live in cold weather and are unable to consistently swing a club during the winter months.

1)  OFF-SEASON

WORK ON:  Rehab, Posture, Mobility, Stability, Balance

TIME FRAME:   3-4 months from Nov – Feb – IN OTHER WORDS, RIGHT NOW!

*Before you begin any fitness program, make sure you have addressed your injuries (Rehab)

Posture is actually the first step to changing and improving your ability to enhance your golf swing.  If you don’t have good body awareness or enough flexibility to achieve good posture, club head speed or trunk separation gains decline.  This can something that takes a lot of time to improve, especially if you have ignored it.  Once you have sufficient mobility and acceptable posture, maintain it with stability exercises.  If you have sufficient mobility and stability, you can address pure strength.  The better strength base you build during off-season, the more power you can build during pre-season.

HOW?:  Yoga, Pilates, dynamic and /or static stretching for posture, body weight functional exercises (with weight if ready) for strength and balance.  Doing abdominal exercises will not necessarily give you stability.  “Finding” your stability may require the assist of a healthcare or fitness professional.

2)  PRE-SEASON

WORK ON:  Power and Coordination

TIME FRAME:  1-2 months in March and April

Power = strength x speed.  If you were able to work through your injuries and mobility deficits so that you could build a strength base, you are ready for power training.   With this type of exercise we are adding speed to our strengthening exercises.  Golfers are often concerned with getting bulky and losing their swing mobility.  If you follow a power training workout with some coordination drills, the power carryover onto the golf course will improve.

HOW?:  Olympic weight lifting with low repetition and high resistance, plyometrics for power, speed drills for speed, agility drills for speed and coordination, TPI golf posture stability drills for coordination.

*Specifically:  Crossfit, Insanity, P90X for power…but be careful not to overdo it and get injured prior to golf season.  Many of these programs are too advanced for people who do not have a strength base.

3)  IN-SEASON

WORK ON:  Mobility and Endurance

TIME FRAME:  5-6  months May – Oct

During golf season you want to focus on not getting tight or fatigued.  Since you fixed your mobility deficits during preseason, use this time to maintain it.  Light cardio will maintain your endurance.   Remember that cardio is purely raising your heart rate.  If you continue with 1 or 2 sessions / week working on low load power exercises or interval training you will not only maintain your endurance, but also maintain power.   Using the interval training as cardio will also control any weight gain.

HOW?:  Yoga, Pilates, Moderate intensity cardio (running, cycling, rowing), interval training and Olympic lifting for maintenance only.

Sundog Rehab

Still feel lost?  Have injuries you are worried about aggravating with an aggressive program?  Get into the clinic!  Get evaluated with a physical exam, video analysis and personalized program.  See info here for contacting me to get started ASAP.  There are only 3 -4 months left before the season starts.  Apppointments are conveniently located at Sundog Rehab in Rapid City.

Resources

YOGA FOR GOLF:  http://ptsportswellness.wordpress.com/2010/06/04/back-pain-keeping-you-off-the-links/ GOLF EX FOR STIFF

PEOPLE:  http://ptsportswellness.wordpress.com/2010/05/28/are-you-a-stiff-golfer/

YEAR AROUND GOLF CONDITIONING:  http://www.ajga.org/media_center/coverstories/08_Stories/11-5-08.asp

SMART Goals for your New Years Resolutions

Tags

cpmc sports wellness, goal setting, lose weight, new years eve, new years resolutions, physical therapist, physical therapy, quitting habit, SMART goals, weight loss

Happy New Year!  By now those of you who make resolutions have set some lofty goals.  If you find yourself sitting on the couch tomorrow nursing that hangover, get your pen and paper out.  New Years resolution making has been around since Babylonian times, so it would be very nontraditional if you have not set goals.  Research shows that 40-45% of US Americans make resolutions every year.  People who explicitly make resolutions are ten times more likely to attain goals than people who make general goals.

But, how many people actually keep their promises to themselves to lose weight, exercise more, or quit a nasty habit:  THE three top resolutions?  If you want to make sure you keep your promise to yourself for more than 6 months (only 46% do),  goals must be SMART.  As Physical Therapists we write goals with our patients every day in the SMART form so that they are achievable.  Here is how to do it…

S – Specific – In order to be a specific goal it must answer the question:  who? what? where? when? why?

M – Measurable – How do you know you have achieved the goal?

A – Attainable – Not necessarily easy to achieve.  You must have the right attitude, skill, and ability to achieve them.

R – Realistic – Are you motivated to continue working towards the goals?  Even though it might be difficult to attain, you have the drive to continue working for it.  If your resolutions are realistic, you are going to continue working at achieving them.

T – Timely and Tangible – Set a date.  My favorite component “Tangible” means you can see, feel, and taste it.  This is very powerful in keeping you passionate at working hard to achieve the desired outcome.  For example:  “I feel happier,”  “I feel more energetic,” “My pants feel loose.”  Too often we go by the numbers on the scale or how we look in the mirror.

Common New Year’s Resolutions:

1.  Lose weight.

–SMART alternative:  To lose 10 pounds by July 1st and feel better about my body in a bathing suit, I will visit the farmers market every week for more organic produce and walk 4 times a week to/from work.

2.  Exercise more.

–SMART alternative:  To feel better about my body and have more energy, I will run a 10K in less than 60 minutes by June 1st.  I will achieve this goal by going to the gym 3x/week to do yoga, weights, and jogging.

Other important tips when setting goals:

1.  Make them positive.  Avoid quitting something all together.  If you want to cut down on drinking, replace that glass of wine with tea.  Then you are making the habit change the addition of tea, instead of quitting alcohol.

2.  Make them public.  If you don’t tell anyone about them, you are not serious about achieving them.  They can also give you encouragement and support to help you achieve your goals.

3.  Congratulate yourself.  Look back on the previous year and list of all the things you accomplished to help motivate you for this years goals.

4.  Do not set more than 3 goals, especially if they are challenging to attain.

Now you are ready to write you goals down in the SMART format.  Good luck and Happy New Year!

AND GET OFF THE COUCH.  Start today!

Resources:

PTSportsWellnessBlog

Seth Godin Blog

Top Achievement

Stats on NY Resolutions

Power to Perform

Tags

exercise, fitness, full throttle fitness, mobility, physical therapist, physical therapy, plyometrics, power, Power to Perform, spearfish, speed, strength training

Power = Strength + Speed

That is right.  It is just an equation.  If you want to be more powerful in your activity, build strength and build speed.  If you lack one, develop it.  How do you know if you lack strength or  speed?  Easy.  First, you already know if you lack power.  If you are skilled yet feel like you are underperforming in your sport whether it is golf, snowboarding, rock climbing, softball…you probably lack power.   All these sports require short bursts of energy to make faster movements.  This blog will help you figure out how to get the most out of your gym workouts to improve your performance.

Power

It is possible to test power however it requires some specific equipment and second person.  See specifics below in Nerds Corner…

So, you think you lack power.  Make sure you have enough strength before trying to build speed and power.

Strength

This can be done by performing an 8 repetition max strength test for the upper and lower body.   Do a push, pull and leg press.  According to TPI the average PGA golfer can cable press 55% of their body weight, cable row 65% of body weight and leg press 220% of body weight during 8 repetition max test.  Want to test yourself?  See specifics below in Nerds Corner…

It is safe to say that most of us lack strength.  It is also safe to say that more women lack upper body strength and more men lack lower body strength.  Many people lack strength because they have mobility or core strength limitations.  Make sure you check this before attempting to lift a bunch of heavy weights.  Building strength on top of immobility is an injury waiting to happen.  

To Train Strength?  Do the movement you are weak at.  If your press is weak work your pecs, anterior deltoids, triceps.  If your pull is weak work your rhomboids, lats, traps and, rear shoulder.  If your squat is weak, work on glutes, quads and hams.

Speed

Did you know that there are 2 windows of opportunity during development where we can maximize our potential for being fast?  For girls (age 4-7 and 11-13) and boys (age 6-9 and 13-16).  Luckily, we can still improve speed at an older age.  However many of us are not going to get out on a track and sprint.  Not a bad idea, however, you can incorporate speed into your workout by doing contrast training.  This involves alternating a set of strength exercise followed by a plyometric exercise.  This type of training has been shown to be superior and faster for achieving power gains.

To train strength and speed?  Contrast training  (examples;  pics to come)

1)  Pull ups (strength) followed by medicine ball smash (fast and powerful)

2)  One legged squats (strength) followed by box jumps (fast and powerful)

3)  Bench press (strength) followed by medicine ball chest pass (fast and powerful)

Now you are ready to get more out of your workouts and improve your performance.  This is how I exercise  myself and how I exercise my athletes.  Results are much quicker with fat loss and power improvements.  I even named my class Power to Perform.  Come check it out at Full Throttle Fitness in Spearfish.  Go to the facebook page or my blog for updates on class times.  Read Nerds corner below for more specifics on testing protocol.

Nerds Corner

Testing Power :

First find a medicine ball that equals 1 lb/every 20 lb of your body weight.  For example:  a 140 lb person would use a 7 lb medicine ball.

1)  For testing upper body power:  Sit in a chair and do a chest pass with the medicine ball.  If you throw less than 15 ft, you lack chest power

2)  For testing abdominal power:  Lie on the ground and place the medicine ball over your head.  Sit up and throw the ball as far as you can.  If you throw less than 15 ft you lack power.

3)  For testing lower body power:  With both legs in a stationary position jump as high as you can and touch a wall with a piece of tape on your hand.  Stick the tape on the wall.   Stand next to the wall and measure your arm (with normal posture) span up the wall.  Take the difference in height to get your vertical.

*there are more detailed norms for age groups and gender but for simplification shoot for 15 ft

Testing Strength:

1)  For testing pushing strength in upper body:  Using a seated cable chest press machine, perform a 8 repetition maximal set.  Start with 30-40% of your body weight.  After 1-2 reps if it feels like you can easily do more than 8 reps, increase the weight by 10%.  Repeat this a couple of times until you feel you are at an 8 rep max weight.  This is very subjective.  Motivation is important.  If you are not used to maximal testing, you will probably fail this.  The 7-8th rep should be completed with good form but almost impossible.  Remember the goal or normal is about 55% of your body weight.

2)  For testing pulling strength in upper body:  Using a seated cable row machine (not the cardio one), perform a 8 repetition maximal set.  Use the same criterion as above.  The goal or normal is 65% of body weight.

3)  For testing lower body strength:  Using a seated leg press machine, perform a 8 repetition maximal set.  Use the same criterion above.  The recommended goal, normal according to TPI is 220% of body weight.  This will be difficult for many to achieve.  An alternative test is the single leg squat.  If you can do 8 reps at 75% depth you are essentially squatting 2x your body weight.

*The norms listed above are based off PGA tour golfers.  If you are close to the norms, strength is probably not an issue.