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GOLF: PGA TOUR: Add strength and power exercises to your off-season fitness program

/noticias.info/ By Sean M. Cochran
Special to PGATOUR.com

Even though the temperature outside has dropped and the driving range may not be open in your neck of the woods, we can still work on our swing during these months of cold weather.

Over the past weeks, we have been developing an off-season golf fitness program for the improvement of your swing. First, we went through a series of assessments to determine the strengths and weaknesses of your body. Second, a series of flexibility, strength and power exercises were presented to help your game. Finally, last week we developed the flexibility section of your program.

A quick review of last week’s article indicates the flexibility section of your program can be performed every day of the week if you like. I suggest performing your flexibility exercises a minimum of four days per week and a maximum of six. Last but not least, your flexibility exercises will always be the first series of exercises performed in your off-season golf fitness program.

Once you have completed the flexibility exercises it is time to move onto the strength and power sections of your program. Remember, the goal of your strength exercises are to develop the strength in the muscles of the body to correctly sequence the muscular contractions of the swing, maintain your spine angle and assist in generating power.

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Get to know Sean M. Cochran

Sean Cochran is one of the most recognized golf fitness instructors in the world today. He travels the PGA TOUR regularly and works with TOUR Professionals, most notably Masters and PGA Champion Phil Mickelson.

He has been involved in the production of numerous golf fitness videos and books including Core Golf Fitness. He has authored numerous articles with publication credits in Golf Digest, Sports Illustrated, and Golf Magazine.

In addition to working with Mickelson, Cochran has worked with LPGA Champion Hee Won Han, U.S. Open Champion Corey Pavin, world-renowned golf instructor Rick Smith and short game expert Dave Pelz.

Cochran continues to speak at seminars and clinics around the country on golf fitness. In his free time he enjoys golf and surfing. He resides in Del Mar, Calif.
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Guidelines for your golf-specific strength exercises are as follows: Perform these exercises 3-4 days per week, with 1-3 sets of each exercise in 10-15 repetitions per set. Pay strict attention to technique. Perform only the number of repetitions you can do correctly, and allow 30-60 seconds of rest between each set of exercises. If you follow these simple guidelines, over a short amount of time you will begin to feel the benefits of these exercises.

Once you have completed your series of strength exercises it is time to move onto your power drills. Remember, muscular power in the golf swing can be identified through clubhead speed. If the clubhead is moving fast at impact, as a result of increased power outputs from the body, the ball will travel further, indicating the golfer is more powerful. Essentially, it is power, measured as clubhead speed, that dictates how far you can hit the golf ball.

Power drills are to be performed two times per week after your flexibility and strength exercises. Perform 1-2 sets of each exercise for 8-12 repetitions. Allow your body 30-60 seconds between sets and always pay strict attention to form. Again, remember we must perform our golf fitness exercises in the correct order; flexibility first, strength second, and power third. This allows for your body to develop correctly for the golf swing and gives you the greatest benefit from your exercises.

To end this article, let’s summarize the set-up of our off-season golf fitness program: Perform your flexibility exercises 3-4 times per week. Follow up your flexibility exercises with the strength section of the program. Again, perform your strength exercises 3-4 times per week and lastly, implement your power exercises 1-2 times per week. Always pay strict attention to form and allow enough time to complete the program correctly. If you are one of those golfers lucky enough to be playing and practicing this time of year, I suggest performing your flexibility exercises before a round or practice sessions and hold off on the strength and power drills until you are done with the round.

Next week I will provide you some sample off-season programs containing many of the exercises we have covered over the past year. notas_de_prensa_archivo