Golf Power
There are two ways to increase club speed based on Angular Impulse:
1. Increase the Torque applied to the grip of the club
2. Increase the amount of time the torque is applied
* Lift as heavy as possible
* Lift as fast as possible
* These neural adaptations include:
1. Increased number of motor unit recruitment.
2. The ability to recruit larger motor units sooner and more efficiently (larger = fast twitch).
3. Increased frequency of neural impulses sent to motor neurons (rate coding).
The Potentiation Effect:
* It has been shown that the combination of traditional strength training with explosive power (plyometric) exercises results in the greatest Type X recruitment and consequently greater improvements in power and rate of force development. It seems that performing a strength training exercise on a muscle before performing an explosive power move helps potentiate the recruitment of Type X fibers in the muscle.
Potentiation effect stay tuned for 2 ways how to do it
2 ways to do it are complex & contrast training
Complex Training
Involves performing sets of weight-training exercises before sets of plyometric exercises. An example would be, three sets of front squats before three sets of jump squats.
Contrast Training
* Involves alternating sets of weights and then plyometric exercises. An example would be one set of front squats immediately followed by one set of jump squats, repeated three times.
* Research suggests contrast methods may be more effective at eliciting potentiation in those with little experience of power combination training or lower strength levels. All research shows better gains in both methods when starting with a larger base of strength in the athlete.
Mesocycle Differences
The Preparatory Phase is typically the initial phase in which the primary objective is to prepare the body for the more strenuous phases that follow. The focus is on improving mobility, building a foundation of strength and stability, and developing a cardiovascular base. The volume and intensity are usually:
* 12-15 Repetitions
* 2-3 Sets
* 1 minute of Rest between sets
* Low intensity
The Strength Phase is usually the next phase in which the primary objective is to increase force production by increasing maximal strength. The training volume should be reduced, but the intensity should increase:
* 6-8 Repetitions
* 3-4 Sets
* 2 minutes of Rest between sets
* Medium intensity
The Power Phase is typically the next phase in which the primary objective is to add speed to the strength gains, which has greater specificity to the sport. The training volume should be reduced again, and the intensity should increase as well:
* 3-4 Repetitions
* 4-6 Sets
* 3-4 minutes of Rest between sets
* High intensity
The Peaking Phase is typically the last phase going into the competition. The primary objective is to prepare the athlete for game day readiness. The training volume should be reduced again, and the intensity should increase for the last time:
* 3-4 Repetitions
* 2-4 Sets
* 3-4 minutes of Rest between sets
* Highest intensity
The Maintenance Phase lasts the length of the competition, and the primary objectives are competition readiness and maintaining the gains made during the off-season training period. The training volumes and intensities are changed based on tournament schedules and the player’s recovery times.
Big Break Theory
Because of this observation, we incorporate opposite-side training with all our players. Some of our favorite ways to incorporate opposite side training are:
* Opposite Side Pitching
* Same Side Pitching without letting go of the ball
* Opposite Side Tee Ball Batting
* Opposite Side Golf Swings
* Backward Sprinting
* We even add opposite side swings to the warm-up of most of our players.
The Rule of 4:
We focus on the following activities for Speed Window 1:
* Throwing a Ball
* Short Interval Sprinting
* Kicking a Ball
* Striking an Object (Batting, Slap Shot, Golf, Tennis, etc.)
* Martial Arts (Punching or Kicking)
* Jumping (Hopping, Hurdles, Jump Rope, Helicopter Jumps, etc.)
The duration of the speed intervals can be increased to 5-20 seconds. We focus on the following activities for Speed Window 2:
* Throwing (Pitching, Football, Javelin, Discuss, Hammer, Shot, etc.)
* Sprinting Intervals
* Agility Course (Cones, Hurdles, Ladders, etc.)
* Striking an Object (Batting, Slap Shot, Golf, Tennis, etc.)
* Jumping (Broad Jump, High Jump, Box Jumps, Rotary Box Jumps, Lateral Bounding)
We use dominant and non-dominant arms and legs for all drills in both windows, and we include backward sprinting as well. I think the goal should be for every athlete to feel confident throwing, striking, kicking, jumping, and running in both directions.
In the power window, we use the following activities for most of our golfers:
* Olympic Lifting - the speed and intensity of the lift is what we focus on more than the maximum weight they can lift. We teach all of the basic movements:
* The Clean
* The Jerk
* The Snatch
* Medicine Ball Throws - medicine balls are a great way to begin power training, even with a beginner. The ball can be used to add resistance, and it can give valuable feedback to the athlete on technique. We use the following exercises:
* Half-Kneeling Bounce Passes
* Standing Bounce Passes
* Shot Throws
* Discuss Throws
* Chest Pass
* Sit-Up and Throw
The Stretch-Shorten Cycle
Power generation is directly related to muscle elastic energy development. Research has demonstrated that the key to enhancing power in any movement depends on applying a pre-stretch to the muscles responsible for creating the intended movement. Such pre-stretching (like a rubber band) allows for the creation of elastic energy.
To create and use elastic energy, they must abide by the three rules of muscular engagement (this is due to muscular physiology):
1. No time delay between pre-stretch and contraction (energy is lost as heat)
2. Moderate stretch only (this maximizes the force of the contraction due to cross-bridge linking)
3. A greater velocity of stretch increases elastic energy.
4. Backswing vs. Downswing Loaders
Many players try to create a big turn in the hopes of creating a big stretch during the backswing. This is called backswing loading. In our opinion, this is one of the worst ways to create power. It usually violates all the rules of the stretch-shorten cycle.
* It is usually associated with a big-time delay between the point where the stretch occurs (middle of the backswing) and the point where the firing occurs (after transition).
* Usually, they never get to a moderate length of the stretch. Most players just turn their hips and shoulder together more instead of creating a bigger disassociation.
* The speed of the stretch is usually very slow on the backswing.
The contrasting method is to try and finish the load on the downswing and not the backswing. This is what the biggest hitters in the world do.
* They finish their stretch on the downswing, so there is no time to delay between stretch and shorten.
* The dynamic load of the forward movement usually increases the separation between the upper and lower body.
* The speed of the stretch is much fast during the downswing.
The Four Keys to Power Training
Four Types of Power Training
Just like the four power sources used in the golf swing, we also have four different methods of developing power. Those methods include:
1. Absolute Strength
2. Explosive Speed
3. Speed Strength
4. Opposite Side Power
Absolute Strength
Without a solid base of strength, it is impossible to generate power. We discussed this in detail in Level 2 Fitness. All of the 3X3 Matrix is used for developing Absolute Strength.
Explosive Speed
Just like Absolute Strength is needed to produce power, speed is the other necessary ingredient for developing power. Speed exercise teaches the body and muscles how to move faster than they have ever moved before. Exercises include: sprinting, throwing, jumping, kicking, and over-speed training.
Speed Strength
The next form of training needed to develop power is adding some speed to the strength movement. In other words, power is the combination of strength and speed. Pure strength without the speed component is not powerful. These exercises involve weighted implements moving as fast as possible - such as Olympic Lifting, Medicine Balls, and TRX Rip Cord.
Opposite Side Power
The last form of training that we implement on all players is some form of opposite-side power training. For example, for a right-handed player, batting left-handed, sprinting backward, throwing with their left arm, and hitting golf balls left-handed would all be forms of opposite side power development.
Vertical Jump Power Matrix
Vertical Thrust Power
Have you ever noticed that many kids have a large jump during their downswing? You may see a jump because it is one of the first power sources developed in kids. If the other three power sources have not yet developed, jumping will overpower the golf swing.
The vertical jump is also a technique used by some of the most powerful golfers in the world. Because of this vertical power move, many golfers are completely airborne at the point of impact. Jason Zuback has over five inches of vertical jump in his downswing.
Therefore, the vertical jump is the most important power source to develop. We utilize the following methods to develop strength, speed, and power for vertical jumping:
* Skipping Warm-Up
* Fundamental Core Strength Development
* Hip Hinge Strength Development
* Squat Strength Development
* Sprinting
* Ankle Jumps (Pogo Jumps)
* Box Jumps (Straight and Rotary)
* Hopping and Bounding
* Olympic Lifting (Clean, Jerk, and Snatch)
* Special Note on Sprinting for Golf
1-1 Exercises:
* Hip Hinge Strength
* Squat Strength
1-2 Exercises:
* Unloaded Clean Pull
* Unloaded Clean Jump
* Unloaded Snatch Pull
* Unloaded Snatch Jump
* Sprinting
* Speed Skating
* Box Jumps
* Depth Jumps
* Broad Jumps
1-3 Exercise:
* Loaded Clean Pull
* Loaded Clean Jump
* Loaded Snatch Pull
* Loaded Snatch Jump
* Weighted Box Jumps (Weighted Vest)
* Loaded Jump Squats
1-4 Exercises:
* Sprinting Backwards
To develop rotary power, you must challenge the core. We utilize the following methods to develop strength, speed, and power for rotary power:
* Carioca Warm-Up
* Fundamental Core Strength Development
* Push-Pull Strength Development
* Chop-Lift Strength Development
* Squatting Strength Development (Single Leg Stance)
* Med-Ball Bounce and Side Passes
* Rotary Jumps
* Rotary Power Matrix:
2-1 Exercises:
* Push Strength
* Pull Strength
2-2 Exercises:
* Speed Batting
* Cross Body Punching
* Rotary Box Jumps
* Pitching
* Kneeling Speed Set
2-3 Exercise:
* TRX Rip Trainer Exercises (See Above)
* MedBall Side Toss Exercises
* Tornado Ball Slams
* Discuss Throws
* Shot Put
2-4 Exercises:
* Throwing with the non-dominant arm
* An interesting observation is the amount of speed gained between body parts on both the PGA Tour and the Long Drive Tour.
This is a great argument to incorporate kneeling throws and kneeling golf drives into every player’s program. Those two activities tend to help increase speed gains from the thorax to the arms. Plus, this helps explain why the next power source, the Arm Chopping Power source is so critical.
Chop Power Matrix:
* Arm Circles Warm-Up
* Chopping Strength with No Trunk Rotation to Rotation
* Lifting Strength with No Trunk Rotation to Rotation
* Pushing Strength with No Trunk Rotation to Rotation
* Pulling Strength with No Trunk Rotation to Rotation
* Kneeling Throws for Speed
* Med-Ball Tall and Half-Kneeling Bounce Passes
* Heavy Bag Cross-Body Punching
3-1 Exercises:
* Rotary Strength (Chop and Lift)
* High to Low Push Strength
* High to Low Pull Strength
3-2 Exercise:
* Hockey Slapshot
* Javelin Throws
* Tennis Serve
* Pitching
3-3 Exercises:
* TRX Rip Trainer Exercises (See Above)
* MedBall Sit-Up and Throw
* Overhead MedBall Slams
* Kneeling Tornado Ball Chops
3-4 Exercises:
* MedBall Lifts
* MedBall Backward Toss
* Arm-Chopping Power
To develop Elbow-Wrist Release power, we utilize the following methods:
* Palm-Press Warm-Up
* Forearm and Grip Strengthening
* Supine Sword Drills (using a weighted bar)
* Impact Bag Pops (hitting bag starting from club parallel to ground)
* Snag Snapper or similar device (swinging a shaft for noise)
* Racquetball, Badminton, and Squash
* Table Tennis
* Med-Ball Chest Pass and Bounce Passes
Wrist Release Power Matrix:
* Palm-Press Warm-Up
* Forearm and Grip Strengthening
* Supine Sword Drills (using a weighted bar)
* Impact Bag Pops (hitting bag starting from club parallel to ground)
* Snag Snapper or similar device (swinging a shaft for noise)
* Racquetball, Badminton and Squash
* Table Tennis
* Med-Ball Chest Pass and Bounce Passes
4-1 Exercises:
* Push Strength
* Pull Strength
* Forearm Strength
* Grip Strength
4-2 Exercise:
* Badminton
* Table Tennis
* Racquetball, Squash
* Snag Snapper
* Kneeling Speed Set
4-3 Exercises:
* Explosive Push-up
* MedBall Chest Pass
* Weighted Speed Set
4-4 Exercises:
* All Backhand Shots
TPI’s Simple Strength Progression Matrix:
We use three positions (all standing) for our main strength training progressions:
* Split Stance (Lunge Stance)
* Square Stance (Golf Stance)
* Single Leg Stance
For each stance, we have a logical progression of difficulty when adding weight:
For Split Stance and Square Stance, it is the same:
* Two Hands One Weight
* Two Hands Two Weights
* One Hand One Weight
For Single Leg Stance, it is:
* Two Hands Two Weights
* One Hand One Weight Ipsilateral (Same side leg and weight)
* One Hand One Weight Contralateral (opposite sides leg and weight)
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