Golf is a sport that requires not only skill and precision but also physical strength, power, endurance, and flexibility. Incorporating various forms of resistance training into a golfer's fitness routine can significantly enhance performance on the course. This article explores different types of resistance training—strength, hypertrophy, Olympic lifting, speed/velocity training, functional training, eccentric-focused training, and more—and explains how each can improve a golfer’s performance.
1. Strength Training
Definition: Strength training involves using resistance (such as free weights, machines, or body weight) to build muscle strength. The primary goal is to increase the maximum amount of force a muscle or group of muscles can produce.
Impact on Golf Performance: Building strength is essential for generating power in the golf swing, particularly in the lower body, core, and upper body. A stronger golfer can maintain better posture, stability, and control throughout the swing, leading to increased distance and accuracy.¹
2. Hypertrophy Training
Definition: Hypertrophy training focuses on increasing the size of muscles through higher volume and moderate resistance. It typically involves performing multiple sets of 8-12 repetitions of exercises targeting specific muscle groups.
Impact on Golf Performance: While hypertrophy primarily increases muscle size, it also contributes to overall strength and endurance. For golfers, enhanced muscle mass can improve stability and stamina, allowing them to maintain optimal swing mechanics throughout a round.²
3. Olympic Lifting
Definition: Olympic lifting involves performing explosive lifts, such as the snatch and clean and jerk, that require a combination of strength, power, speed, and coordination. These lifts are highly technical and are often used to develop full-body power.
Impact on Golf Performance: Golfers can benefit from Olympic lifting by improving their ability to generate explosive power, particularly in the lower body and core. This power translates to increased clubhead speed and, consequently, greater driving distance.³
4. Speed/Velocity Training
Definition: Speed/Velocity training focuses on improving the speed of movement with resistance. This type of training often involves using lighter weights at higher speeds to enhance the neuromuscular system's ability to produce force rapidly.
Impact on Golf Performance: In golf, speed/velocity training can enhance the quickness of the swing, leading to faster clubhead speeds and longer shots. This form of training also improves the golfer’s ability to react quickly and adjust their swing during the game.⁴
5. Functional Training
Definition: Functional training involves exercises that mimic movements used in daily activities or sports, with the goal of improving overall functional ability. This type of training emphasizes multi-joint movements, balance, coordination, and core stability.
Impact on Golf Performance: Functional training is highly beneficial for golfers as it improves balance, stability, and mobility, all of which are critical for maintaining proper swing mechanics and preventing injuries. It also enhances the golfer’s ability to generate power from a stable base.⁵
6. Eccentric-Focused Training
Definition: Eccentric-focused training emphasizes the lengthening phase of a muscle contraction, which occurs when the muscle is under tension while elongating. This type of training is often used to build strength, enhance muscle control, and prevent injuries.
Impact on Golf Performance: Eccentric training is particularly beneficial for golfers because it strengthens the muscles used in deceleration during the swing, helping to control the club through impact and follow-through. This improved control reduces the risk of injury and allows for more consistent and powerful swings. Recent studies have shown that eccentric training can significantly enhance athletic performance by increasing muscle strength and improving muscle-tendon stiffness, both of which are crucial for explosive movements in golf.⁶,⁷
7. Power Training
Definition: Power training focuses on developing the ability to exert maximum force in the shortest amount of time. This is often achieved through plyometrics, ballistic exercises, and Olympic lifts.
Impact on Golf Performance: Power training directly contributes to increased clubhead speed and ball distance. It also improves the golfer’s ability to maintain explosive movements throughout the swing, which is essential for driving power.⁸
8. Endurance Training
Definition: Endurance training focuses on the ability of muscles to sustain repeated contractions against resistance over a period of time. This type of training typically involves higher repetitions with lower weights.
Impact on Golf Performance: For golfers, endurance training helps maintain performance levels over long rounds of play. It enhances the muscles’ resistance to fatigue, allowing for consistent swing mechanics from the first hole to the last.⁹
9. Plyometric Training
Definition: Plyometric training involves explosive movements such as jumping, bounding, and throwing, designed to increase muscular power and reactivity. It focuses on the stretch-shortening cycle of muscles to generate maximum force in minimal time.
Impact on Golf Performance: Plyometrics can improve a golfer's explosive power, particularly in the lower body. This power translates to more dynamic and powerful swings, contributing to increased driving distance and more robust performance overall.¹⁰
10. Mobility and Flexibility Training
Definition: Mobility and flexibility training involve exercises that improve the range of motion in the joints and the elasticity of muscles. This type of training is often integrated with stretching routines and dynamic movements.
Impact on Golf Performance: For golfers, increased mobility and flexibility allow for a fuller, more fluid swing. This reduces the risk of injury and enhances the golfer’s ability to generate power from a wide range of motion.¹¹
Resistance Training and Golf Performance (Conclusion)
Each form of resistance training offers unique benefits that can enhance a golfer’s performance on the course. Strength training builds the foundational power needed for a strong swing, hypertrophy increases muscle mass for stability, and Olympic lifting improves explosive power. Speed/velocity training enhances the quickness of the swing, while functional training improves overall stability and balance. Eccentric-focused training plays a critical role in muscle control and injury prevention, contributing to consistent and powerful swings. By incorporating a variety of these training modalities, golfers can improve their game, reduce injury risk, and enjoy more consistent performance.
At Louisiana Golf Institute (LGI), we utilize a mixture of all these training modes, tailored to each individual’s needs. Our team stays up to date with the latest literature to ensure our golfers receive the most effective and scientifically-backed training programs.
Reference List
Faigenbaum AD, et al. Effects of different resistance training protocols on upper-body strength and endurance development in children. J Strength Cond Res. 2009.
Behm DG, Sale DG. Velocity specificity of resistance training. Sports Med. 1993.
Wernbom M, Augustsson J, Thomeé R. The influence of frequency, intensity, volume, and mode of strength training on whole muscle cross-sectional area in humans. Sports Med. 2007.
Schoenfeld BJ. The mechanisms of muscle hypertrophy and their application to resistance training. J Strength Cond Res. 2010.
Haff GG, Nimphius S. Training principles for power. Strength Cond J. 2012.
Cormie P, McGuigan MR, Newton RU. Developing maximal neuromuscular power. Sports Med. 2011.
Douglas J, et al. Chronic adaptations to eccentric training: a systematic review. Sports Med. 2017.
González-Badillo JJ, et al. Velocity-based resistance training: is it worth the effort? J Hum Kinet. 2015.
Boyle M. Functional training for sports. Human Kinetics. 2004.
Hody S, et al. Effects of eccentric training on muscle mechanical characteristics and postural balance in athletes. J Sports Sci. 2019.
Aagaard P, et al. Changes in muscle architecture with heavy resistance exercise. J Appl Physiol. 2002.
Commentaires