In my last Golf Fitness Monthly article (May 2024), I discussed how I design my training programs and keep building durability at the forefront of my plans. The biggest takeaway I get from my clients, as well as from analysis of my own training programs is something I touched on previously - strength is the low-hanging fruit, and being strong can carry a person a long way in golf and life. Strength cures many ills, and when injuries occur, the stronger a person is, the better chance they have of recovering the right way and without any setbacks.
As a person ages, their ability to recover and bounce back from injuries or long bouts of exercise decreases. That’s why it’s important to stay consistent in your training plan. Golf is a game of power, and it’s estimated that 80-90 percent of the major muscle groups are recruited in the golf swing. For players who spend hours on the range, that turns into a lot of volume. Without a solid strength base, your body will lack the ability to maintain the other parts needed to be successful in golf.
More than ever, strength and power are vital for success in golf, and the athleticism a golfer needs to succeed has increased, meaning he or she needs sound strength and conditioning. Regardless of skill level, training your body is a huge catalyst to playing better and longer, ideally without fear of injury. Golfers need to get stronger before concerning themselves with anything else.
You can see professional players doing a lot of power work on social media and implement facets of power work into your programming while building strength, but the strength must be there so the body can handle the pounding that power training will inflict.
At the same time, I’m not discounting the importance of mobility training. In fact, in my opinion, being able to move well is the foundation of all physical training and the foundation of the house we’re building. But once that foundation is built, we must ensure our athletes are strong and can handle the increased load we’re putting on them.
How much is too much?
This is a question that I’m constantly asked, which leads to the question “What is strong enough?” These are both valid questions with no clear answers. As a coach, you must base things on what’s best for the individual. You can never be strong enough, but that doesn’t mean you chase personal records every time you step foot in the weight room. In a sport like golf where there is no traditional off-season when you’re competing, you have a shorter amount of time to rebuild your body from the grind of a long season than in other sports with more traditional season structures. Because of this, consistency in your training becomes even more vital, especially in a sport that requires a lot of cardiovascular endurance and quick bursts of power.
What does a solid strength training plan look like?
A solid training plan meets the needs of the person you’re training, with no two programs looking exactly alike. However, certain training principles need to be followed. First, look at repetition range. One to six reps of heavier weight are ideal for building strength. This range will emphasize maximal muscle recruitment while enhancing the neuromuscular system’s ability to generate force. For maximal strength, 1-3 reps are ideal, understanding that it’s a high-intensity range with lower volume.
When I transition an athlete to a strength phase, I always begin with six reps and build them to maximal strength gains. When lifting for strength, the mental is just as important as the physical. The stigma of “lifting heavy will make me big and stiff” still exists, and many people are still worried about getting hurt under a heavy weight. So, it’s important to build the person you’re training up to that maximal weight, mentally as well as physically.
Another theory to discuss is the theory of progressive overload. Progressive overload is the “gradual increase of stress placed on the body during exercise to stimulate muscle growth, strength or endurance.” When training for strength, it’s important to build weight over time. If possible, I will generally add a few pounds on a bench press from the previous week, especially if the reps are changing and the athlete can handle the weight.
Along with these principles, rest periods must be manipulated to ensure success. An athlete needs to recover before attempting a heavier lift. The days when athletes are going for a heavier lift are not the days to put them through a fast-paced metabolic circuit. It’s time to let them recover so they can give maximum effort on each lift.
I could go on and on about strength training, as there are many facets to touch on, but these are just a few principles to follow to build a successful strength program. At the end of the day, consistency in training is the most important piece of the puzzle for creating a durable athlete. The success of your program won’t be judged by how much the person is lifting but by their ability to stay consistent in their training. Ultimately, meeting your clients where they are and understanding what will make them successful are the key factors to ensure a successful program.
Jeremy Golden is the Director of Fitness at Tehama Golf Club in Carmel, California.
