The Better Golfer’s Guide to Strength Training

Your golf swing requires 21 different muscles to work together…

You need to train every one.

Michael Wood, CSCS Chief Fitness Officer, Koko FitClub

Let’s Tee It Up Strength training hasn’t always been part of the mainstream training protocol for golfers. And many are still unaware of the profound impact strength training can have on their golf game. Study after study has shown that strength training can improve flexibility, increase power and distance, and develop better balance. Today, the best golfers in the world are all strength training – if you’re serious about improving your game, you should be too!

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7 Reasons Golfers Should Strength Train

1.  Improved Overall Strength 2.  Increased Flexibility 3.  Greater Range of Motion 4.  Joint & Tendon Strength 5.  Better Balance 6.  Increased Aerobic Capacity 7.  Delayed Muscle Fatigue

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Improved Strength

With improved overall strength, you can generate greater club-head speed. With greater club-head speed, you’ll have

longer, controlled drives off the tee, a more piercing ball flight, and improved distance with all of your irons.

How You Get It

The golf swing requires the muscles in your legs, hips, core, shoulders and arms to work together to produce the power needed to swing the club. An optimal training program works the whole body -- preferably in a circuit training format -- to ensure proper muscle balance and overall strength, not just in certain areas. Remember, you’re body is a kinetic chain, and you’re only as strong as its weakest link. A proper training program eliminates all weak links.

Why it helps

“People said weight training was detrimental to golfers. I was squatting 325 pounds the night before I won my first U.S. Open in 1965” - Gary Player

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Increased Flexibility

Increased flexibility, especially in the

hips, core, and shoulders, allows for a greater “coil” effect on the backswing. Think of your body as a spring: the more flexible you are, the greater amount of

energy you can store when rotating away from the ball on the backswing. When you release the coil, the increased flexibility and rotation through the ball on the downswing will allow a stronger follow-through. The result is more power, yielding greater distance and accuracy.

How You Get It

A balanced, full-body circuit training program will improve your flexibility by working opposing muscle groups within the same workout. Think biceps/triceps or quadriceps/hamstrings. As one muscle group contracts, the opposing muscle group stretches. Add a dynamic warm-up or cool-down to your routine for even better results.

Why it helps

“A guy who is very strong but lacking in mobility and flexibility won't be able to bring his body and muscles to a full range of motion.”  - Katherine Roberts, Certified Golf Performance Trainer

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Greater Range of Motion

The golf swing has 3 distinct phases of movement: (1) the takeaway or the upswing, (2) the hold or pause at the top, and (3) the downswing. With an

increased range of motion (ROM), you will improve your swing plane and be stronger throughout all 3 phases of the swing. This translates into increased power & distance.

How You Get It

To improve ROM, your training should encourage you to move the weight load through your full range with every repetition. Short, jerky movements or relying on momentum to move the weight will not help ROM. Lifting a weight also involves 3 distinct phases of movement: (1) the upward movement (concentric), (2) the top of the movement (isometric), and (3) the downward movement (eccentric). By focusing on all 3 phases, you will see your range of motion improve and be stronger throughout.

Why it helps

“Without a full range of motion, you won't be able to reach maximum potential in strength.”  - Katherine Roberts, Certified Golf Performance Trainer

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Joint & Tendon Strength

Stronger joints and tendons may decrease the likelihood of injury. In

addition, stronger forearms, wrist and hands (grip) will allow you to power the clubface through thick rough and sand without twisting. You will also be able to “blast” out of those tough lies more easily.

How You Get It

Strength training doesn’t just build muscles – it also strengthens your joints and tendons. As the muscles contract and lengthen, they pull on the tendons, which in turn pull on the joints (which pull on the bones). In the process, everything gets stronger. A good periodized strength training program will focus on the specialized muscles that help golfers increase grip, wrist and forearm strength.

Why it helps

Did you Know? Strong wrists are critical to distance and accuracy. Keeping the lead wrist from collapsing or “breaking down” impact allows you to generate maximum distance and the ideal club face angle. Strong wrists provide power through the “hitting zone”

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“I am driving it further. It's a combination of the golf ball, the driver, and just getting stronger from all the work I'm doing in the gym. If I want to crank a driver up, I feel like I can hit it harder without losing balance.” – Rory McIlroy

Better Balance

A golfer must be able to transfer weight back and forth effectively while swinging the club. So if you want a

better golf swing, balance is key. A smooth weight transfer to the front foot on the downswing and follow through is critical in maintaining accuracy and limiting any “power leaks” in your swing.

How You Get It

To improve balance, your training program should incorporate a mix of one-legged exercises and bi-lateral and rotational-resistance movements. The result will be stronger “stabilizer” muscles throughout your lower body and improved core strength. A strong core can help improve your balance, power and distance.

Why it helps

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Did you Know? “On average, a round of golf (no cart) will require you to walk 5-6 miles. Even with a cart, you’re still looking at 1-3 miles – depending on your skill level. Hence, the need for solid aerobic capacity.” - Golf Digest

Increased Aerobic Capacity

Anyone who claims to be a golfer knows what it’s like to walk 18 holes. Unless you are in good cardiovascular shape, the physical

meltdown starts to begin around the 15th hole. By increasing your aerobic capacity, you’ll be able to finish the round as strong as when you started it.

How You Get It

A well designed, full-body, circuit training program will elevate your heart rate, get you breathing hard and make you sweat. The key is to keep moving throughout the program with little or no rest between sets. This produces a more efficient workout -- one of the main benefits of circuit training. In golf season, the last thing you want to do is spend excess time in the gym, so being able to get stronger and improve aerobic capacity at the same time is like “holing it out” from the fairway.

Why it helps

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Pro Opinion: “It would be asinine for someone not to work out and go play football. It doesn’t make sense for golf, either” – Keith Kleven, Tiger Woods’ Trainer

Delayed Muscle Fatigue

Similar to the aerobic burn-out, your muscles can begin to fatigue before your round is over, wreaking havoc

on your swing and short game. Stronger, better-conditioned muscles will tire less quickly and you’ll be able to consistently produce your best swing

How You Get It

When you strength train consistently 2-3 times per week, your muscles not only get stronger, they become more resistant to fatigue. The key is to remain consistent with your training, forcing your muscles to respond to the work.

Why it helps

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Training for golf isn’t just about strengthening the physical self. There may be no other sport that requires a stronger mind-body connection. And one of the best ways to get mentally

stronger is to lift weights. As Steve McGregor (Rory McIlroy’s Trainer) points out, “There is a

lot of scientific evidence that links being strong and physically fit with self-confidence and

psychological well-being. Those are great things to have on the course.”

We couldn’t agree more. The mental benefits can take your game to the next level.

Just ask Tiger Woods: “Fitness in golf isn’t simply about striking the ball harder or farther…

Physical fitness directly impacts mental fitness - the ability to weather the pressure of a one-shot lead with two holes to play on Sunday while others wilt, to execute the shot (be it a

drive down a tight fairway, an approach over water to a tight pin, or a 20-foot putt with a

nasty break) when one swing can be the difference between winning and, well, bragging

about a top-10 finish.”

Strong Body. Strong Mind.

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Ready to train for your game? Try the 8-Week Performance Golf Program

Koko FitClub 8-Week Performance Golf Program •  8-week circuit training program •  30-minute strength sessions, just 2-3 times per week •  Customized to your body and fitness level •  Designed by fitness expert and former UConn

Strength & Conditioning Coach Michael Wood, CSCS •  Quantified results – Koko tracks strength gain,

% body fat, lean muscle levels and other biomarkers

Your golf swing requires 21 different muscles to work together…

You need to train every one.

“A strong golf swing requires the muscle in your legs, hips, core, shoulders and arms to produce the power needed to swing the club. My 8-week Performance Golf strength training program works the entire body, especially the 21 muscles most important for golfers.”

- Koko FitClub Chief Fitness Officer, Michael Wood, CSCS

WANT TO BE A STRONGER GOLFER? Visit try.kokofitclub.com/golf-­‐guest-­‐pass  to  get  your  FREE  first  session.