12 Week Golf Fitness Training Preparation
(Vladikavkaz. North Osetia,Russia.)
I am preparing to take my exam for certified fitness trainer, and one of my tasks is to develop the 12-week training program for an avid 55 y.o golfer, who trained mostly in an aerobic way.
I am planning to split this program into phases.
And I am considering making an accent to bodyweight workouts for the initial, basic strength phase.
Push ups, pull ups, exercises with stabilizing ball, squats, and more...
Exercises for core strength are very important too. How should I corporate to bodyweight workouts, special exercises with rubber tube, medicine ball, and stretching exercises for golf club moving and power improving, in the next phase?
And in the end phase I am planing to include workouts with weights, but to focus on natural exercises,for all body muscles and bones systems strength. 50% to 80% one rep. maximum.Deadlifts for exemple.
As far as we need to escape muscular bulk, and to make an accent to golf skills improvement.
I need your professional advice, how should I develop the sequence of exercises, and to corporate workouts with the medicine ball, rubbing tube? Should I make one-day special golf exercise in a week, Or I can make these exercises as warm out?
I really appreciate your professional advice.
My Response :
First off, good luck with all of your preparations and testing for becoming a fitness trainer!
In regards to your question, I truly could go into significant depth about the scenario you have mentioned. There are so many variables when it comes to training someone for a specific sport that I would be very hard for me to give you a totally comprehensive answer without ever seeing and analyzing the client. However, I will do the best I can given the information provided. I will use the NASM golf fitness model, which is something I have discussed in various pages within this site.
Prior to beginning the program, it is imperative that you perform a golf specific assessment. Range of motion, strength, posture, balance, and endurance are just a few things that need to be assessed. Also, although not golf specific, the FMS is a great tool for performance assessment. Failing to assess the client prior to beginning is doing a disservice to all parties involved. Each client will be different and each program needs to be very specific to their needs.
The program absolutely needs to be split into phases. NASM recommends stabilization, strength/endurance, and power phases in addition to flexibility training which is performed throughout.
Stabilization exercises improve neuromuscular efficiency. They include light to moderate resistance exercises in slightly unstable environments. Exercises here use devices such as stability balls, foam, BOSU balls etc. to challenge multiple muscle groups at once. These exercises are especially important for those who are unfamiliar with strength training because it prepares the body for more advanced strength training later. Multiple sets of 12-20 reps is recommended here.
Next, the strength training phase is performed in stable environments and focuses on the prime mover muscles. Also, the resistance levels are increased, and the reps are decreased. 6-12 reps is good for this phase. This phase would include your more traditional strength training exercises such as bench press, pull ups, squats, etc.
Finally, the power phase included very high resistance levels with quick bursts of strength. For the upper body, medicine balls are very important to use in this phase. Lower body plyometrics also are an important piece. Multiple sets, of 1-10 reps.
Keeping everything I just said in mind, make sure that the program is golf specific. Single plane exercises like the bench and pull ups are fine for strengthening, but they do not translate directly to the motions used in golf. Be creative!!! Golf is rotation heavy, focus on that! Much of the power also comes from the hips! Always remember that you are training them for golf and not just a general strengthening program.
The program should be at least 3 days per week with flexibility performed everyday and cardio mixed in as well. You certainly could try each phase over a month period, but I will tell you that the NASM model is more spread out than that.
Hopefully that helps! Let me know if you need anything else.