Part 2 Of Our Golf Series:
The Ultimate Guide To Training For Golf.
After reading my first blog 5 ways to hit longer drives, you now know what it is you need to do but you were probably left asking yourself how do you actually go about it. In this blog I will show you how to improve your mobility and strength and even show you how we put it all together in an example training program for you to get stuck into today. The ultimate guide to training for golf
The Ultimate Guide To Training For Golf: Mobility 101
1. T-Spine e.g. Your mid to upper back
2. Hip adductors e.g. inside of the thigh
3. Hip flexors e.g. very top of your thigh
I get a lot of people asking do they need to start yoga in order to improve mobility. The reality is you are probably a busy person and if you want to get a result with the minimal effective dose, consistent and conscious efforts targeting the areas mentioned above with one or two movements will give you a faster result. This combined with functional strength training is the best combination for improved performance, health and lets be honest... sex appeal! let's get into it, here is my favourite movements for improving mobility in the aforementioned areas.
1. This is called the lying T-spine rotation, the goal here is to keep the hips square while rotating through your upper back. If you are more of a video watching person check out testosterone nation's short video.
2. Split stance adductor rock back. You want to feel this on the inside of the straight leg. Here is an easy to follow video.
3. The couch stretch, simple and effective. You should feel this along your quad up into the hip. Think about squeezing your abs and ass for a better stretch. Here is a video.
There is no perfect formula for using these, Don't complicate it. The best thing you can do is use them little and often. A few minutes a day in each position will do wonders for your body and ultimately your performance.
The Ultimate Guide To Training For Golf:
Strength training 101
When it comes to your training you want to choose free weights and body weight exercises over machines. After all what part of golf is played sitting down? Golf involves elements of mobility, stability and power. Therefore your training must provide these challenges. You also want to use full body sessions over body building splits like 'chest day' etc. Full body sessions are way more time efficient so you don't have to spend hours and hours in the gym every week and they also result in less local fatigue meaning you can get amazing results without feeling sore for days after a session. Concentrate on mastering the following fundamental human movements before adding weights to them and check out our free example training program to see an example of how you can put them together in an individual training session and what it looks like over the week.
1. The Squat. The goal here is to lower your hips below your knees and then stand up again whilst maintaining an upright posture, feet flat and knees slightly outward.
2. The Hinge. The goal here is to push your hips backwards and then forwards. Think about having more hip bend than knee bend while keeping a straight spine. You should feel this in your hamstring/glutes.
3. The Lunge or Split Squat. Again you want to think about an upright posture, set up from the floor with 90 degree angles at both knees from there stand tall and then control the lowering part back down to complete the rep.
4. The Horizontal Push. You can substitute in dumbbell or barbell presses also. The benefit of the press up is you also get the added benefit of some core training. If you aren't able to do a press up yet try doing it from an inclined position.
5. The Pull. A great exercise for upper body strength and improving posture and shoulder health. If this TRX version is too easy you can progress by elevating the feet or moving to a chin up.
6. The carry. One of the most effective yet underused training tools. Fantastic for core, back & grip strength, posture and work capacity(fitness).
Once you have mastered these movements you can use a concept of progressive resistance. Simply put, try add weight or reps each week. If you do the same reps with more weight or if you have done more reps with the same weight you have made progress. You can consistently make progress for a long time using this simple principle.
28 Day Golf Performance Program