The faster your clubhead speed in golf, the more force applied to the ball on impact and the farther the ball will travel. Being able to hit the ball long distances can significant lower your score, as it will take you fewer strokes to complete each hole. According to Jay Daws, NSCA-CPT, in the National Strength and Conditioning Association's "Performance Training Journal," maximizing clubhead speed requires that your legs, hips, torso and arms work together efficiently, building and transferring the energy built from each effectively so that force can be applied to speed.
Workout Program
A comprehensive workout program designed to increase your clubhead speed includes strength, power and flexibility training. Most of the power in the golf swing comes from your glutes, or butt muscles, as well as your obliques, chest, back and triceps. A comprehensive workout program specifically for golf includes exercises that develop all the muscles involved in the swing and does so by mimicking the swing movement as closely as possible.
Training Frequency and Volume
According to Daws, a golf training program is ideally completed two to three days per week, with each session falling on nonconsecutive days. During each session, complete overhead squats, walking lunges with a medicine ball twist, bent over rows, pushups, medicine ball seated twists and shoulder presses to develop strength. Do two to three sets of six to 12 repetitions each. To develop power, complete medicine ball trunk swings and throws, completing two sets of 10 repetitions each. For flexibility, complete two sets of 30 seconds each of the hamstring stretch, figure four lying stretch and seated trunk rotation stretch.
Techniques
Some golf-specific exercises require special techniques. Overhead squats are completed by holding a medicine ball with straight arms over your head. Place your feet shoulder-width apart with your toes pointed forward. Squat down until your thighs are parallel with the floor while keeping the ball held over your head. Walking lunges with a medicine ball twist are done by holding a ball with straight arms out in front of you. Take a large step with one foot. Lower your back knee down until it nearly touches the floor. Hold this position and rotate your torso 90 degrees in the direction of your front knee. When completing medicine ball throws, throw the ball as explosively as you can. Use an open space or a stable wall to throw the ball against.
Importance of Dynamic Warm-Up
Before you begin any training workout, adequately prepare your muscles by participating in an eight- to 12-minute dynamic warm-up. A dynamic warm-up uses general and specific movements that are designed to increase your core temperature and your range of motion, and wake up your neuromuscular system. General activities include cardiovascular exercise, like jogging or riding a stationary bike, and body weight-strength activities, such as squats with no weight, lunges with no weight and pushups. Specific activities include movements that mimic those involved in golf, like medicine ball swings and trunk twists.
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