Part IV: Total Body Functional Training

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Over the past few weeks we have been in the process of implementing a series of resistance training exercises for the improvement in your golf game. In addition to the introduction of resistance training exercises into your in-season golf fitness program, we have also covered a number of important training principles to govern the development of your program.

Rotational Medicine Ball Dead Lift

Last week we discussed the need for anatomical balance for the purpose of injury prevention and proper acceleration/deceleration of the body during the golf swing.

The final training principle we need to adhere to during the implementation of total body resistance training exercises is the principle of progression.

The principle of progression states that in order to develop neuromuscular strength, endurance, or power it is necessary to overload the body in a systematic manner. The overload of neuromuscular system with progressively more difficult exercises forces the body to work harder. This overload on the body in turn forces the body to adapt over time resulting in physical improvements.

These physical improvements can run the gamut of our program in the form of improved flexibility, balance, endurance, strength and power from the body relative to the golf swing.

For example, if you started to perform the Rotational Medicine Ball Squat exercise from a few weeks ago with a 6 lb. medicine ball for 15 repetitions, the exercise could have been very difficult. The reason for the difficulty is the squatting action with the medicine ball is above and beyond what your muscles are accustomed to (i.e. overload). Over time your body would adapt to the squatting action by getting stronger, and the exercise would become much easier. At this time, if the desire were to continue to improve your lower body strength, it would be necessary to progress this exercise to a more challenging one.

This is a simple example of how the principle of progression works. More important, for this section of your conditioning program, is how do we implement this principle into your training?

The guidelines to utilize when progressing an exercise are quite simple. Begin with exercises that are stationary (no movement) and progress to exercises that are dynamic. For example in the core section of our training it would best to begin with a prone hold exercise prior to the implementation of a very dynamic core exercise such as the medicine ball swings.

The second guideline to adhere to when progressing exercises is simple to complex. Begin with exercises in which the movement patterns are "easy" and progress to exercises that are more complex. An example of this would be beginning with address position single leg rotations and progressing to single leg medicine ball rotations.

The final guideline to keep in mind when progressing exercises is to begin with low force and move to high force output exercises. This simply means begin with an exercise or extremity weight your body can handle to complete the exercise correctly.

Why is this a very important guideline as it pertains to resistance training exercises? All too often the golfer will begin with exercises or choose a level of resistance (i.e. external weight) exceeding the capabilities of their current level of fitness. The error will result in a loss of exercise technique, less than optimal benefit from the exercise, and an increased possibility of injury.

If we keep the principle of progression in mind when we continue to develop our training, the benefits to our levels of conditioning and golf game will be exceptional.

The final exercise we will incorporate into the total body functional training section of your program is the Rotational Medicine Ball Dead Lift. First and foremost this exercise creates anatomical balance in our body by training the "backside" muscles of the body. The exercise is functional relative to the golf swing as it is rotational and utilizes many of muscles in the golf swing. And finally, we can progress this exercise by simply adding external resistance.

To begin grasp a 3-6 lb. medicine ball with both hands, place your feet shoulder width apart, body upright, and hands resting at hip level. While maintaining an upright position rotate your torso, shoulders, and arms to the right to a position where the medicine ball is next to the right hip. From this position maintain a flat back and slowly lower the medicine ball down the outside of the right leg. Continue to lower the medicine ball to shin level in a controlled manner. Pause for one second, return to the starting position of the exercise and repeat the exercise sequence to your left. Alternate back and forth for 10-15 repetitions.

Next week we will put all the information together from the past weeks and provide you with some sample in-season golf fitness programs.