It is a common fallacy to dissociate golf with hitting the gym and pumping iron to improve overall strength. I mean, what else is there to golf than just going to the driving range 3 times a week and rocketing 350 balls as far and as technically proficient as possible right?
Wrong! Like all other sports, other aspects come into play as we have already seen in previous articles (see article on Nutrition for Golfers in "Tee Talk" segment in GolfGreedy.com). A solid conditioning and strength programme will not only allow you to last longer on the course but would also allow you to carry that golf bag on your own with ease. Not to mention the fringe benefit of moving you closer to your dream of toned arms and washboard abdominals in the process!
Getting started with strength and conditioning training may not be the easiest feat for one to accomplish. That's why GolfGreedy.com has enlisted the help of National Discus Athlete and former Singapore Sportsman of the Year, James Wong to share the importance of strength and conditioning in golf.
Fundamentally, possessing an increased level of strength will aid in the generation of force required to launch the ball to great distances. In addition, James also believes that strength, when controlled will provide the golfer with increased ball placement control. This is due to the already high level of strength which can be harnessed and varied in intensity for the multitude of shots that golfers have to make in a game. Even notable professional golfers such as Tiger Woods, Sergio Garcia and Adam Scott don't shy away from clocking the hours in the gym at least 2-3 times a week.
Strength can be broadly classified into Aerobic and Anaerobic Strength. Aerobic means in the presence of oxygen; and any activity that is performed at a low to moderate intensity for more than 90 seconds, allowing oxygen to release energy through metabolism, is usually called an aerobic activity. Anaerobic means in the absence of oxygen; and any activity that is performed at a medium to high intensity for less than 2 minutes, where energy is derived without oxygen, is usually called an anaerobic activity.
Golfing is generally classified as an Anaerobic activity, (unless of course you choose to run the entire length of the golf course with your golf bag strapped onto your shoulders!) and thus your focus should be building up a strong base in Anaerobic Strength.
Plyometric Exercises are an example of a range of exercises that you can potentially explore to build up the parts of the body that control the generation of force and explosive action, mainly the core and legs. Plyometrics is a type of exercise training designed to produce fast, powerful movements, and improve the functions of the nervous system, generally for the purpose of improving performance in a specific sport.
Here are some pictorial representations of some plyometric exercises out there:
As illustrated above, Plyometric training involves high-intensity, explosive muscular contractions that invoke the stretch reflex (stretching the muscle before it contracts so that it contracts with greater force). The most common plyometric exercises include hops, jumps and bounding movements. Strength and Conditioning is an essential part of golf and neglecting it might be the reason why you may not be able to better your scores. Look out for future articles that will enlighten you on specific exercise regimens that can be incorporated into your training and lifestyle. In the meantime, get off that couch and start thinking about joining a gym. Only then will you be able to hit further, last longer and ultimately feel stronger!
Author: James Wong is a Singapore National discus thrower and former SEA Games Gold Medallist. Other notable accolades include Sportsman of the Year 2003 and Chef De Mission for the Youth Olympic Games 2010. He is a lecturer at the School of Business Management at Nanyang Polytechnic and lectures for the Sports & Wellness Management Programme. He can be reached at Nanyang Polytechnic, 180 Ang Mo Kio Avenue 8 Singapore 569830. (More information from website: http://www.nyp.edu.sg/)
