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Golf Fitness Education Manual Series

Functional Strength Training for Golf

By Sean Cochran Learning Objectives After completion of this manual Fitness Professionals should have a sound understanding of the following concepts:

1. Kinematic sequence of the golf swing. 2. Biomechanics of the golf swing.

3. Kinetic chain components.

4. Mobility/Stability pattern of human movement.

5. Interrelationship between the kinetic chain and golf swing biomechanics.

6. Integrated training concepts.

7. Flexibility training.

8. Mobility training.

9. Stabilization.

10. Core and Pillar Strength.

11. Integrated Strength Training.

12. Power development.

13. Soft tissue mechanics relative to functional strength training.

14. Differing types of strength and endurance exercises.

15. Assessment strategies for mobility and stability within the kinetic chain.

16. Implementation of golf specific functional strength training.

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Functional Strength Training for Golf Manual, 1st Edition Published by SMC Publishing 12368 Carmel Country Rd. Suite D103 San Diego, CA 92130 Copyright © 2009 SMC Publishing, San Diego, California Published by SMC Publishing, San Diego, California No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning, or otherwise, except as permitted under Sections 107 or 108 of the 1976 United States Copyright Act, without either the prior written permission of the Publisher, or authorization through payment of the appropriate per-copy fee to SMC Publishing 858-350-9165. Requests to the Publisher for permission should be addressed to Legal Department, SMC Publishing, 510 Stratford Ct. Suite 305A, Del Mar, CA 92014, or e-mail at [email protected] LIMITS OF LIABILITY/DISCLAIMER OF WARRANTY: WHILE THE PUBLISHER AND AUTHOR HAVE USED THEIR BEST EFFORTS IN PREPARING THIS BOOK, THEY MAKE NO REPRESENTATION OR WARRANTIES OF ACCURACY OR COMPLETENESS OF THE CONTENTS OF THIS BOOK. THE ADVICE AND STRATEGIES CONTAINED HEREIN MAY NOT BE SUITABLE FOR YOUR SITUATION. YOU SHOULD CONSULT WITH A PROFESSIONAL WHERE APPROPRIATE. SOME OF THE EXERCISES AND DIETARY SUGGESTIONS CONTAINED HEREIN MAY NOT BE APPROPRIATE FOR ALL INDIVIDUALS, AND CONSULTATION WITH A PHYSCIAN IS SUGGESTED BEFORE COMMENCING ANY EXERCISE OR DIETARY PROGRAM. NEITHER THE PUBLISHER NOR AUTHOR SHALL BE LIABLE FOR ANY LOSS OF PROFIT OR ANY COMMERCIAL DAMAGES INCLUDING BUT NOT LIMITED TO SPECIAL, INCIDENTAL, CONSEQUENTIAL, OR OTHER DAMAGES. For general information on our other products and services or to obtain technical support, please contact us at 858-350-9165 or e-mail [email protected] Manufactured in the United States of America.

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Introduction The development of functional strength within the entire kinetic chain is integral for the execution of a biomechanically efficient golf swing. Limitations in terms of stability, strength, or endurance within the musculature of the entire kinetic chain can severely hamper the ability to execute each phase of the swing as well as generate speed. Functional strength and endurance is essential because it allows the golfer the ability to maintain the required postural positions of the golf swing, sequence the phases of the swing correctly, maintain efficiency within the components of the golf swing, reduce the chance of injury, and generate speed towards the impact position. The development of functional strength and endurance within the kinetic chain is achieved through the implementation of an integrated strength training program incorporating multi-planar, kinesthetically challenging, cross-specific, and progressive training modalities. Over time, the implementation of these types of training modalities will increase the stabilization, strength, and endurance capacities of the entire kinetic chain specific to the sport of golf. Stability is defined as the ability of any system to remain unchanged or aligned in the presence of outside forces (Greg Rose, Titleist Performance Institute Manual, 86) Development of stability within the kinetic chain is contingent upon muscular strength. Strength is defined as the ability of muscular system to exert the required levels of force to perform the functional movement at hand. (Michael Clark, Integrated Training for the New Millenium, 369) Endurance is the ability of the kinetic chain to perform a repetitive movement pattern without neuromuscular fatigue. The process by which stability, strength, and endurance are created within the kinetic chain is through a Functional Strength Training Program. A functional strength training program consists of an integrated series of training modalities utilized to facilitate development of the required levels of stability, strength, and endurance within the musculature of the kinetic chain for optimal functioning within the golf swing. Functional strength training programs for golf are multi-planar, multi-faceted, proprioceptively enriched, integrated, progressive, and cross specific in nature. It is through the implementation of this type of training program by which the fitness professional can improve neuromuscular control, facilitate balanced muscular functioning, increase stabilization strength, develop muscular endurance, maximize power production, create efficiency within the mobility-stability pattern of human movement, reduce the chance of injury, and ultimately improve execution of the golf swing.

Stability is the ability of any system to remain unchanged or aligned in the presence of outside forces. Strength is the ability of the muscular system to exert the required levels of force to perform the functional movement at hand. Endurance is the ability of the kinetic chain to perform a repetitive movement pattern without neuromuscular fatigue. Power is the ability of the kinetic chain to create the greatest amount of force in a short amount of time.

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Section One: Kinematic Sequence, Golf Swing Biomechanics Through biomechanical studies of the golf swing, a model has been developed to determine the efficiency at which the biomechanics of the golf swing occur within the human body. The model is referred to as the Kinematic Sequence of the golf swing. (Rose, Greg, Dr. Titleist Performance Institute Manual, 10) The kinematic sequence allows a viewer to determine the efficiency at which a golfer generates and transfers speed through the body. Also where in the golf swing they might lack the physical or biomechanical requirements to execute the golf swing with the greatest amount of efficiency possible. Studies on the biomechanics of the golf swing and the development of the kinematic sequence provide the following key points about the golf swing. According to Dr. Greg Rose of the TPI, the kinematic sequence indicates the following points:

1) All great ball strikers have an identical sequence of generating speed and transferring energy through the kinetic chain to the club. This sequence is as follows: lower body first, torso second, lead arm third, and club fourth. This sequence occurs in the downswing. Any deviation within this sequencing will cause a loss if speed and a decrease in the transfer of energy. For example, the lower body will begin the downswing, followed by the torso, lead arm, and completed when the clubface impacts the ball. If the torso were to precede the lower body in this sequence, the generation of speed and the transfer of energy would be compromised.

2) Each segment of the body (lower body, torso, lead arm) builds upon the previous segment

thus increasing speed as it moves up the kinetic chain to the club. For example, speed generated from the lower body is transferred to the torso where the speed is increased from the recruitment of the torso and then again transferred to the lead arm where speed is again increased.

3) Each segment of the kinetic chain (i.e. lower body, torso, lead arm) slows down after energy is

transferred to the next segment as it is accelerating further. For example, once the lower body transfers the speed it has developed to the torso, the lower body must slow down for an efficient transfer of energy to occur and for the kinematic sequence to remain intact.

Understanding the kinematic sequence is imperative to the development of a biomechanically sound golf swing. The information provided by the kinematic sequence allows us to determine where a golfer generates speed within the golf swing, what if any segments of the kinetic chain are limiting the transfer of energy in the golf swing, and what areas of the body or swing require attention to improve the golfer’s swing. Biomechanics Biomechanics is the study of the mechanics of human movement. Kinetic Energy Kinetic Energy is the capacity of an object to perform work due to its motion. (Roger Enoka, Neuromechanical Basis of Kineseology)

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Copyright © Amm3D.com

Kinematic Sequence of PGA Tour Player

Biomechanics is the study of human movement. Kinetic energy is the capacity of an object to perform work because of its motion.

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Phases of the Golf Swing Through biomechanical studies by the American Sports Medicine Institute (ASMI), located in Birmingham, Alabama, a sequential model of the golf swing has been developed. Through the utilization of this model in conjunction with the kinematic sequence we can review the golf swing and determine the necessary physical requirements of the body for the execution of a biomechanically efficient golf swing in which the kinematic sequence remains intact. ASMI has broken down the golf swing into the following, “series of biomechanical movements”:

1) Set-up 2) Backswing

3) Transition

4) Downswing

5) Impact

6) Follow-through

In order to better understand the connection between the kinematic sequence, the golf swing, the body, and the interaction of these three entities we will look at each phase of the golf swing from a biomechanical perspective. Copyright © Golf Digest

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Set-up The set-up position often referred to as the address position, is the position in which the golfer places the body to begin the golf swing. According to Glenn Fleisig, M.D., the set-up position is a functional body position, that includes the proper grip. A balanced, athletic address position, which is consistent swing to swing, will provide the golfer with the correct starting position for the swing. Inconsistency in either how the body is set up or with the grip leads to inconsistency from shot to shot. The body, in terms of muscle activity, is fairly low at address. The muscles of the body are supporting the body in a specific anatomical position and are preparing to swing the club. The fitness professional must be aware that the set up can often be where many swing faults can be traced back to. Improper placement of the body prior to execution of the golf swing will directly lead to re-routing of the club, poor sequencing, and the development of numerous compensations in the golf swing. Typically, the cause for an improper address position will be from either poor mobility in specific joints or a lack of stability in certain body segments. Backswing The backswing is when the body begins to move the club. The backswing is the portion of the swing that places the body in the correct position to begin the downswing. During the entire backswing the body begins the recruitment of energy that will be transitioned at the top of the backswing towards the ball. Key points of a biomechanical analysis of the backswing are; as the club moves backwards shear force is applied to the anterior portion of the right foot while at the same time a posterior shear force is applied to the left foot. (Fleisig, Biomechanics of Golf) This is the beginning of torque development in the body that will be transitioned into the clubhead at impact. Rotation of the knees, hips, spine, and shoulders continues during the backswing. This creates additional torque to be translated into the clubhead in later stages of the swing. The important point to remember in the backswing is that the entire rotation of these body parts occurs around an imaginary axis of the body. The body during this portion of the swing is creating and storing energy to be released towards the end of the swing. The biomechanical analysis of the backswing indicates this is the stage of the swing at which power development (i.e. clubhead speed) begins. The process by which this occurs is through the creation of torque and the development of torque by the body requires rotation. Rotation in the lower body, torso, and shoulders is contingent upon a number of physical parameters such as joint range of motion, muscular extensibility, stretch reflex, and segmental strength in the lower body, hips, core, and upper back. If any of these physical entities (i.e. flexibility, strength) are lacking, the ability to execute the backswing and develop torque will be diminished. Transition The completion of the backswing is termed the “transition” stage of the swing. The transition point of the swing is where the body finishes its backward movement and begins the forward movement. The best reference point to when the transition stage of the swing begins is when weight shift onto the inside of the right foot is completed (right-handed golfers) and movement back towards the left foot begins. Research indicates the transition of the swing is where additional elastic energy is stored within the body. This is a result of the lower body moving forward as the upper body continues to

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coil backwards (I.e. “X-factor”). Studies show at the completion of the transition (top of the backswing) the hips are closed approximately to 45 degrees and the shoulders are closed to about 100 degrees. (Fleisig, Biomechanics of Golf) Downswing After completion of the transition, the downswing begins. Weight shift continues during the downswing. The generation of torque is created in the lower body and then is transitioned up through the body into the club. The majority of torque in this phase of the swing is generated by the glutes, hamstrings, quads, and core musculature (lower back, abdominals, obliques) of the body. (Fleisig, Biomechanics of Golf) The torque created in the lower body creates acceleration in the upper body as energy is transferred to the clubhead. Studies indicate there is moderate muscular activity in the pectoralis major (chest), latissimus dorsi (upper back), and rotator cuff muscles during the downswing. (Geisler, Kinesiology of the Full Golf Swing) The downswing is complete at the point in which impact occurs with the golf ball. Keeping the kinematic sequence in place during the downswing allows for the generation and transfer of speed into the golf ball. In order for this to occur, high levels of neuromuscular efficiency, strength, and power are required in the lower body and core. This allows for power to be generated by each of these segments, transferred efficiently to the next segment of the body and also allows for each of these segments to slow down once energy has been transferred to next. Impact Impact is the point at which the potential energy created by the body during the backswing, transition, and downswing is transferred into the golf ball. Impact with the ball occurs for approximately half a milli-second. (Fleisig, Biomechanics of Golf) The purpose of impact is to hit the ball in the correct direction with the chosen amount of force. At impact, weight transfer is complete and shear forces from both feet are towards the intended target. Research indicates at impact the left foot (right-handed golfer) is supporting 80% to 95% of the golfer’s weight. (Fleisig, Biomechanics of Golf) Execution of impact requires the release of the hands with correct timing for the transfer of power to the club head. In order to perform the wrist release into impact, shift weight correctly, sequence the transfer of energy through the body, and release speed into the golf ball all phases leading up to this point must be execute correctly. Errors in the kinematic sequence or phases of the golf swing caused by physical limitations, poor mechanics, or improper equipment will affect impact. Physical impedances to the golf swing such as a lack of mobility, flexibility, limited stability, and/or a lack of power development will “show up” at impact relative to ball flight, distance, and direction. Follow-Through After contact, the impact stage of the swing is complete and the follow through stage begins. The follow through is the deceleration of the body after contact with the ball has been made. This is completed with the body rotating to a completion point where the clubhead is behind the golfer. The follow through is where the kinematic sequence of the swing ends, energy not transferred into the golf ball is dissipated, and the body slows itself back down.

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In general, the follow through requires high levels of flexibility, neuromuscular efficiency, and stability within the kinetic chain. A body lacking flexibility, balance, or stability will struggle with the dissipation of energy and slowing down of the body. Summary Information on the kinematic sequence and biomechanics of the golf swing provides an insurmountable amount of information about the golf swing. These segments of information provide any fitness professional, golf professional, or golfer with a great deal of insight on how speed is developed in the swing, how energy is transferred to the clubhead, and what is physically required of the body to perform the golf swing efficiently.

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References Baechle, T.R., R.W. Earle, and D. Wathen. 2000 Resistance Training. In Essentials of Strength Training and Conditioning (2nd ed.), edited by T.R. Baechle and R.W. Earle. Champaign, IL: Human Kinetics Boyle, M. 2004 Plyometric Training for Power, Targeted Torso Training and Rotational Strength. In Functional Training for Sports, edited by E. McNeely. Champaign, IL: Human Kinetics Chek, P. 1999 Power Training, Flexibility: A Balancing Act, How to Warm-Up for Golf in The Golf Biomechanic’s Manual, edited by J. Alexander. Encinitas, CA: C.H.E.K Institute Clark, M. 2001 Integrated Training, Human Movement Science, Current Concepts in Flexibility Training, Core Stabilization Training, Neuromuscular Stabilization Training. In Integrated Training for the New Millennium, edited by J. Jackson. Thousand Oaks, CA: National Academy of Sports Medicine Clark, M., Corn, R., Lucent, S., Kinetic Chain Checkpoints, Corrective Exercise, Calabasas, CA: National Academy of Sports Medicine Cook, G. 2003 Mobility and Stability. In Athletic Body in Balance, edited by M. Barnard. Champaign, IL: Human Kinetics Enoka, R. 1998 Human Movement Forces, Torque, Musckoskeletal Organization, Movement Strategies. In Neuromechanical Basis of Kinesiology, edited by R. Frey. Champaign, IL: Human Kinetics Hay, J. 1993 Angular Kinematics, Angular Kinetics, Golf in The Biomechanics of Sports Techniques, edited by T. Bolen. Englewood Cliffs, NJ: Prentice-Hall Newell, S. 2001 Assessing and Improving Your Game, Faults and Fixes in The Golf Instruction Manual, edited by S. O’Connor and M. Ellis. New York, NY: Dorling Kindersly Rose, G. Kinematic Sequence, TPI Golf Fitness Instructor Manual, Oceanside, CA: Titleist Performance Institute Rose, G. Biomechanics, TPI Golf Biomechanics Manual, Oceanside, CA: Titleist Performance Institute Santanna, J.C. 2004, Training Variables in The Essence of Program Design, Boca Rotan, FL: Optimum Performance Systems Verstegen, M. Williams P., 2004 Movement Prep, Prehab, Elasticity in Core Performance, edited by J. Williams. United States of America: Rodale

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Section Two: Functional Training Components for Golf The kinetic chain of the human body operates in an integrated manner to create human movement. It is through a process of accelerating, decelerating, and stabilizing segments of the body that this accomplished. Regardless if the human movement is a highly skilled action or rudimentary movement pattern, execution of the movements associated with this pattern can occur either efficiently or inefficiently. The goal of the fitness professional for the sport of golf swing is to develop within the kinetic chain the ability to execute basic and advanced movement patterns efficiently. Understanding basic principles associated with the kinetic chain will enhance the development of conditioning programs for the sport of golf. Kinetic Chain The kinetic chain is comprised of the articular, muscular, and neural systems of the human body. Each of these three systems operates interdependently to create locomotion in the human body. Dysfunction in any one of these systems adversely affects the two corresponding system, resulting in dysfunctional movement patterns.

Function Function is the ability of the kinetic chain to produce and reduce force, and stabilize during locomotion. Function can occur either efficiently or inefficiently relative to human movement patterns. Functional Efficiency Functional efficiency is the process by which energy is generated by the kinetic chain during locomotion in a manner that is efficient, places the least amount of stress upon the kinetic chain, and creates the intended locomotion.

Kinetic Chain

Articular Muscular Neural

Integrated Functional Movement

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Structural Efficiency Structural efficiency is the optimal alignment of the kinetic chain allowing for the potential of functional efficiency during human movement patterns. Agonist Agonist is the muscle(s) most directly responsible for creating the movement of the kinetic chain commonly referred to as the prime mover. Antagonist Antagonist is the muscle(s) that can either slow down or stop the movement of the agonist. Copyright © Huie_Ming Chai, PT Phd

Synergist A muscle is a synergist that indirectly assists with the movement of the prime mover. Stabilizer Stabilizer is a muscle that assists with a postural position of the kinetic chain during functional movement patterns. Neutralizer Neutralizer is a muscle responsible for negating undesired or unwanted kinetic chain movements.

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Concentric Concentric is the creation of force through the shortening of a muscle(s) to overcome external resistance placed upon the kinetic chain. Eccentric Eccentric is the elongation of a muscle(s) due to the external resistance being greater than the force developed by the muscle(s). Isometric Isometric is the creation of force within a muscle with no change in length. Copyright © Baseball Fit Length Tension Relationship Length tension relationship is the relationship between the length of a muscle and the ability of the muscle to generate force. Force Couple Relationship Force couple relationship is the process by which the nervous system; 1) activates muscles with the correct timing, 2) fires the muscles in the proper sequence, and 3) with the proper amount of force to create efficient movement within the kinetic chain.

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Arthrokinematics Arthrokinematics is the ability of a joint within the articular system to move through its’ intended range of motion. Mobility/Stability Pattern of Functional Movement This principle was first noted by physical therapist Gray Cook and strength coach Mike Boyle, and popularized in the sport of golf by Dr. Greg Rose of the Titleist Performance Institute. The mobility/stability pattern of human movement states efficient movement within the kinetic chain occurs in an alternating pattern of mobile joints and stable body segments. If this pattern of mobile joints and stable segments is altered, dysfunction in movement patterns will occur and compensations in these movement patterns will be the result. The table below provides a joint-by-joint view of this pattern within the kinetic chain. Mobility/Stability Pattern Foot Stable Ankle Mobile Knee Stable Hip Mobile Pelvis/Sacral/Lumbar Spine Stable Thorasic Spine Mobile Scapula-Thoracic Stable Gleno-Humeral/Shoulder Mobile Elbow Stable Wrist Mobile Cervical Spine Stable

Locomotion in the kinetic chain is a “feet to fingertips” activity operating in an alternating pattern of a mobile joint followed by a stable joint throughout the entire kinetic chain. Joints such as the elbow and knee are not rod-like pieces of iron, but rather these joints are stable in terms of limited degrees of motion. For example, the elbow is a hinge joint operating in one plane of motion whereas the gleno-humeral joint is considered a ball and socket joint rotating in 360 degrees of motion. As a result, within the mobility/stability pattern of functional movement, the elbow joint is considered a stable joint whereas the shoulder is a mobile joint.

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Relative to the golf swing the mobility/stability pattern of human movement allows for the creation and transfer of energy through the kinetic chain from “feet to fingertips” into the golf club. Dysfunction within the mobility/stability pattern of human movement relative to the golf swing will result in limitations in speed development, inefficient transfers of this speed to the golf ball and the development of swing compensations.

Mobilty/Stability Pattern of Human Movement Cervical Spine Gleno-Humeral Scapula-Thoracic Thoracic Spine Lumbar Spine Hip Knee Ankle Foot

Sean Fister, 3-time RE/MAX Long Drive Champion

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Mobility Mobility is a combination of both the joint range of motion and soft tissue flexibility. Joint range of motion is defined as the number of degrees a joint should be able to flex, extend, or rotate. Flexibility Flexibility is defined as the optimal extensibility of all soft tissues surrounding a joint allowing for full joint range of motion. (Michael Clark, Director: National Academy of Sports Medicine) Optimal extensibility is achieved through the implementation of passive, active, and dynamic training modalities. Stability Stability is the ability of any system to remain unchanged or aligned in the presence of outside forces. (Dr. Greg Rose, Titleist Performance Manual 86) The development of stability within the kinetic chain is contingent upon the development of strength within the muscular system and efficiency within the neural system. Strength Strength is the capacity of the muscular system to exert the required amount of force to complete the functional movement at hand. The development of strength within the kinetic chain occurs through activities in which the kinetic chain is required to work above and beyond its current capacities. Neuromuscular Efficiency Neuromuscular efficiency is the ability of the neuromuscular system to maintain proper alignment, its center of gravity, and coordinate the kinetic chain within multiple planes during biomechanical movement patterns. (Gray Cook, Athletic Body in Balance, 10) Neuromuscular efficiency is contingent upon both intra and inter-coordinated neuromuscular activities. Endurance Endurance is the ability of the kinetic chain to perform a repetitive movement pattern without neuromuscular fatigue. The development of endurance in the neuromuscular system the implementation of specialized modalities developing the capacities with the type I muscle fibers. Power Power is the potential of the neuromuscular system to exert the greatest amount of force possible within a given time frame. Increasing power development occurs through increasing the force outputs of muscular system, efficiency within neural system, synchronization between the neural and muscular system, and overall rate of force production within the kinetic chain.

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Stretch-Shortening Cycle The stretch-shortening cycle is an eccentric and concentric sequence of muscular loading and unloading in which a muscle is first lengthened and then shortened. Research indicates a muscle can produce more work if actively lengthened prior to a concentric shortening. (Roger Enoka, Neuromechanical Basis of Kinesiology)

Torque Torque is the degree to which a force tends to rotate an object about a specified fulcrum; quantitatively defined as the magnitude of a force times the length of its moment arm. (Thomas Baechle, Editor, Essentials of Strength Training and Conditioning) Intramuscular Coordination Intramuscular coordination is the ability of the neuromuscular system to create optimal synchronization and recruitment of the kinetic chain for force production, reduction, and stabilization through integrated human movement. (Michael Clark, Integrate Training for the New Millennium, 227)

Flexibility : The extensibility of all soft tissue surrounding a joint allowing for full joint range of mo-tion. Strength: The capacity of the neuromuscular system to exert the required amount of force to complete the required functional movement of kinetic chain. Neuromuscular Efficiency: The ability of the neuromuscular system to maintain proper alignment, its center of gravity, and coordinate the kinetic chain within multiple planes during biomechanical movement patterns. Endurance: The ability of the kinetic chain to perform a repetitive movement pattern without neu-romuscular fatigue. Power: The potential of the neuromuscular system to exert the greatest amount of force possi-ble within a given time frame.

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Intermuscular Coordination Intermuscular coordination is the process by which the neuromuscular system coordinates agonists, antagonists, stabilizers, and neutralizers to function synergistically to create efficient movement patterns. (Michael Clark, Integrated Training for the New Millennium, 227)

Slow Twitch (Type I) Muscle Fibers The muscles of the kinetic chain are typically separated into two classifications of fiber type (Type I and Type II). These distinctions are made relative to the muscles contractile properties and response to training. Slow twitch (Type I) fibers have a greater efficiency in the oxidative process of energy production for contractions over an extended period of time. Slow twitch fibers fire at a slower rate than Type II fibers and as a result benefit athletes in endurance orientated activities. Fast Twitch (Type IIa & IIb) Muscle Fibers Fast twitch fibers utilize the anaerobic system for energy production and provide short powerful contractions creating high amounts of strength and power. Fast twitch fibers are broken down into additional classifications, Type IIA and Type IIB. Type IIA fibers are efficient at utilizing both the aerobic and anaerobic systems for energy production. As a result, Type IIA fibers are equally efficient at creating contractions over an extended period of time through the oxidative process or short powerful contractions in conjunction with the anaerobic system. Type IIB fibers have very limited oxidative properties and predominately utilize the anaerobic system for energy production. As a result Type IIB fibers create the fastest contractile rate of all muscle fiber types. Proprioception Proprioception is the cumulative neural input from all mechanoreceptors to the central nervous system determining body position, extremity location and movement (Michael Clark, Integrated Training for the New Millennium, 375).

Kinesthestic Awareness Kinesthestic awareness is the conscious awareness of extremity movement, joint position, and body movement (Thomas Baechle, Editor, Essentials of Strength Training and Conditioning). Summary Understanding the mobility/stability pattern of human movement in addition to the basic physiological principles of movement science is key to understanding the golf swing. The execution of a biomechanically efficient golf swing requires the development of specified physical components within the kinetic chain. Limitations in terms of mobility, flexibility, stability, strength, endurance, or power within the kinetic chain can lead to dysfunction and alteration in execution of the golf swing. In addition, understanding the physiological principles involved in the athletic actions of the golf swing is necessary relative to the development of strength and conditioning programs for the sport of golf.

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References Baechle, T.R., R.W. Earle, and D. Wathen. 2000 Resistance Training. In Essentials of Strength Training and Conditioning (2nd ed.), edited by T.R. Baechle and R.W. Earle. Champaign, IL: Human Kinetics Boyle, M. 2004 Plyometric Training for Power, Targeted Torso Training and Rotational Strength. In Functional Training for Sports, edited by E. McNeely. Champaign, IL: Human Kinetics Chek, P. 1999 Power Training, Flexibility: A Balancing Act, How to Warm-Up for Golf in The Golf Biomechanic’s Manual, edited by J. Alexander. Encinitas, CA: C.H.E.K Institute Clark, M. 2001 Integrated Training, Human Movement Science, Current Concepts in Flexibility Training, Core Stabilization Training, Neuromuscular Stabilization Training. In Integrated Training for the New Millennium, edited by J. Jackson. Thousand Oaks, CA: National Academy of Sports Medicine Clark, M., Corn, R., Lucent, S., Kinetic Chain Checkpoints, Corrective Exercise, Calabasas, CA: National Academy of Sports Medicine Cook, G. 2003 Mobility and Stability. In Athletic Body in Balance, edited by M. Barnard. Champaign, IL: Human Kinetics Enoka, R. 1998 Human Movement Forces, Torque, Musckoskeletal Organization, Movement Strategies. In Neuromechanical Basis of Kinesiology, edited by R. Frey. Champaign, IL: Human Kinetics Hay, J. 1993 Angular Kinematics, Angular Kinetics, Golf in The Biomechanics of Sports Techniques, edited by T. Bolen. Englewood Cliffs, NJ: Prentice-Hall Hay, J. 1993 Angular Kinematics, Angular Kinetics, Golf in The Biomechanics of Sports Techniques, edited by T. Bolen. Englewood Cliffs, NJ: Prentice-Hall Newell, S. 2001 Assessing and Improving Your Game, Faults and Fixes in The Golf Instruction Manual, edited by S. O’Connor and M. Ellis. New York, NY: Dorling Kindersly Rose, G. Kinematic Sequence, TPI Golf Fitness Instructor Manual, Oceanside, CA: Titleist Performance Institute Rose, G. Biomechanics, TPI Golf Biomechanics Manual, Oceanside, CA: Titleist Performance Institute Santanna, J.C. 2004, Training Variables in The Essence of Program Design, Boca Rotan, FL: Optimum Performance Systems Verstegen, M. Williams P., 2004 Movement Prep, Prehab, Elasticity in Core Performance, edited by J. Williams. United States of America: Rodale

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Section Three: Integrated Training Principles for Golf The development of the kinetic chain for the sport of golf requires the fitness professional to adhere to certain training principles. An understanding of these training principles will assist in developing a systematic approach to performance improvement for the swing. Multi-Planar Training Integrated functional training occurs in three planes of motion (Sagittal, Frontal, Transverse). Training modalities developing mobility, stability, and power in multiple planes of movement is required for optimal performance.

• Sagittal Plane The sagittal plane is an imaginary axis dividing the anatomical body into left and right sections.

• Frontal Plane The frontal plane is an imaginary axis dividing the anatomical body into anterior and posterior sections.

• Transverse Plane The transverse plane is an imaginary axis dividing the anatomical body into lower and upper sections. Rotary movements incorporate the transverse plane.

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Cross-Specificity Training Cross-specificity training is a reference to the similarities between exercises, training modalities, and conditioning programs to the movement patterns associated with the athlete’s chosen sport. Transfer of Training Effect The ability of an exercise or training program to elicit performance gains in the athletes chosen sport of competition. (Juan Carlos Santana, Institute of Performance, Boca Raton, FL) Limits of Stability Limits of stability is the distance outside one’s base of support they can go without losing control of the kinetic chain. (Michael Clark, Integrated Training for the New Millennium, 174) Adaptation Adaptation is the ability of the human body to adapt to the demands placed upon it by external stimuli. Overload The human body will adapt to increased resistance placed upon it over time. Adaptation occurs in the form of improved mobility, increased stability, augmented strength, and increased power outputs within the kinetic chain. Progression The implementation of exercises or training modalities within a strength and conditioning program which progressively force the neuromuscular system of the kinetic chain to work harder. Progression is the process of overloading the kinetic chain resulting in adaptation within the neuromuscular system. SAID Principle (Specific Adaptations to Imposed Demands) The kinetic chain will adapt specifically to the demands placed upon by external stimuli. External stimuli relative to resistance training can be in the form of load, volume, duration, or frequency. (Mark Verstegen, Athlete’s Performance, Tempe, AZ) Individualization The development of functional training programs requires the consideration of the client’s age, medical history, current or past injuries, training experience, capacity for work, recovery, structural integrity, and training goals. The individual client will respond best to a training program developed specifically in accordance to their needs and goals (Michael Clark, Integrated Training for the New Millennium, 225).

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Periodization Periodization is a systematic approach by which loads, intensity, and training volumes are cycled during a given time frame of days, weeks, months or years. The cycling allows for an orderly approach to achieving improvement in the areas of flexibility, mobility, stability, strength, endurance, and power.

Intensity Intensity can be defined as the amount of work for a specific exercise, group of exercises, or an entire training program. Modifications in intensity are contingent upon the training variables of load, volume, duration, and frequency.

• Load

Load is the amount of resistance utilized for a given exercise.

• Volume

Volume is the total amount of work performed in a given exercise, exercises, or entire training program.

• Frequency

Frequency is the total number of training sessions within a given time frame.

• Duration

Duration is the amount of time between each exercise within a single workout.

Sample Periodization Schedule

Weeks 1-4 Sets Per Exercise 3 Repetitions Per Set 10 Weeks 5-8 Sets Per Exercise 3 Repetitions Per Set 8 Weeks 9-12 Sets Per Exercise 3 Repetitions Per Set 5 Weeks 13 Active Rest Active Rest

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Closed Chain Exercise An closed chain exercise is an exercise or movement pattern where the distal aspect of the extremity is fixed to an object that is stationary or moving. (Ellenbecker and Davis, Closed Chain Kinetic Exercise) An example of a closed chain exercise would be the barbell squat.

Closed Chain Exercise: Barbell Front Squat

Cross-Specificity Training is a reference to the similarities between exercises, training modalities, and conditioning programs to the movement patterns associated with the athlete’s chosen sport. Transfer of Training Effect is the ability of an exercise of training program to elicit per-formance gains in the athletes chosen sport of competition. Progression is the process of implementing exercises within a training program which progressively force the neuromuscular system of the kinetic chain to work harder.

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Open Chain Exercise An open chain exercise is an exercise or movement pattern where the distal aspect of the extremity is not fixed to an object and terminates in free space. (Ellenbecker and Davis, Closed Kinetic Chain Exercise) An example of an open chain exercise would be a chin up. Repetition A repetition is one complete cycle from beginning to end of a exercise. Set A set is a series of repetitions constituted as a group for a certain exercise. Summary The development of comprehensive performance training programs require the utilization of multi-planar, integrated, and functional exercise modalities. The training principles of cross-specificity, adaptation, overload, progression, and periodization directly influence your training program. To improve your clients play on the course, match up the mechanics of the golf swing to the exercises in your training program (cross-specificity training). This allows for a transfer of training effect to occur within your clients golf game. Exercises that are functional are best for the golfer. The body adapts to stresses placed upon it, so for continual improvement the body requires overload of the neuromuscular system. It is best to utilize a systematic approach (progression) to achieve this goal. It is essential for the fitness professional to adhere to these principles in the development of golf specific training programs for their clients.

Open Chain Exercise: Chin Up

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Section Four: Kinetic Chain Dysfunctions in Golf The kinetic chain of the human body is comprised of the articular, muscular, and nervous systems. It is these three sub-systems of the kinetic working interdependently to create efficient movement within the human body. Dysfunctional movement patterns within the human body and golf swing are a result of impairments within these systems of the kinetic chain. Breakdowns within the articular, neural, and muscular system results in Serial Distortion Patterns. A serial distortion pattern refers to the situation where the integrity of the kinetic chain is compromised because of dysfunction within one of the components within the kinetic chain. (Michael Clark, Integrated Flexibility Training, 4) This results in a decrease in functional efficiency within kinetic chain relative to the golf swing. Two of the most common serial distortion patterns found in the kinetic chain are the lower cross syndrome, and upper cross syndrome. Both the lower cross syndrome and upper cross syndrome were first noted by physical therapist Vladimir Janda of the Czech Republic. Janda noted through research two distinct distortion patterns of muscles imbalances develop within the kinetic chain due to poor postures.

Lower Cross Syndrome & Upper Cross Syndrome

Over Active Musculature Under Active Musculature Gastrocnemius/Soleus Anterior/Posterior Tibialis Adductors VMO Hamstrings Psoas TFL Gluteus Maximus/Medius Rectus Femoris/Piriformis Tranverse Abdominus/Multifidus Erector Spinae/QL Serratus Anterior/Trapezius Pectoralis Major/Minor Rhomboids/Teres Minor Latissimus Dorsi/Teres Major Infraspinatus/Posterior Deltoid Sternocleidomastoid/Scalenes Cervical Flexors

Corrective Exercise NASM * Janda (1987)

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Lower Cross Syndrome and Upper Cross Syndrome Janda noted when muscles of the kinetic chain are shortened or contracted for an extended period of time reciprocal inhibition occurs. Reciprocal Inhibition is the state in which over activity in a specific muscle creates a decreased functioning of the muscle’s antagonist. As a result the antagonist becomes inhibited in terms of functioning properly during human movement. This results in muscular imbalances, synergistic dominance, and poor movement patterns. Janda, during his research, noted Lower Cross Syndrome is the state in which an individual will have an anterior tilt of the pelvis in conjunction with increased lumbar extension. Lower cross syndrome will typically include a group of muscles that are tight and a corresponding set of muscles that are weak. Muscles within lower cross syndrome found to be tight are the gastroc, soleus, iliopsoas (hip flexors), adductors complex, quadriceps complex, hamstring complex, erector spinae (lower/mid-back), tensor fascia lata (TFL), and quadratus lumborum (QL). Lower cross syndrome will in addition find the following muscles/muscle groups to be weak with low neural outputs: rectus abdominus, multifidus, gluteus maximus, gliteus minimus, gluteus medius, latimus dorsi, transverse abdominus, and internal obliques. The coinciding pattern of tight muscles and weak or inhibited muscles creates dysfunctional movement patterns within the kinetic chain. Common dysfunctions associated with lower cross syndrome are poor stabilization of the lumbar spine, over-active hamstring complex, decreased neural drive within the glutes, altered hip extension, and articular stress within the SI joint and facets of the lumbar spine. (Michael Clark, Director, National Academy of Sports Medicine) Upper Cross Syndrome, also noted by Janda, is the state in which an individual is characterized by an anterior rounding of the shoulders with a forward extension of the head. This is again caused by reciprocal inhibition, where a specific group of muscles are tight and a corresponding set of muscles that are weak. Muscles within upper cross syndrome found to be tight are the pectoralis major, pectoralis minor, levator scapula, upper trapezius, sternocleidomastoid, scalenes, and suboccipitals. Muscles found in upper cross syndrome to be weak and having low neural outputs are the lower and mid trapezius, serratus anterior, teres minor, serratus anterior, and infraspinatus. Similar to lower cross syndrome, upper cross syndrome creates a common series of dysfunctions associated with it. Poor thoracic spine extension and limited spine rotation are common dysfunctions associated with upper cross syndrome. (Dr. Greg Rose, Titleist Performance Institute) Injuries such as rotator cuff impingement, gleno-humeral instability, and thoracic outlet syndrome are commonly associated with upper cross syndrome. (Michael Clark, Director, National Academy of Sports Medicine) Both the lower cross and upper cross syndromes create numerous kinetic chain dysfunctions resulting in poor movement patterns directly affecting the biomechanics of the golf swing. In addition the structural integrity that is compromised by both the lower and upper cross syndrome increases the potential for injury exponentially.

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Reciprocal Inhibition Reciprocal inhibition is the decreased neural drive or force production in a functional antagonist caused by a tight muscle on the opposite side of a joint. Synergistic Dominance Synergistic dominance is the process by which a stabilizer, neutralizer, or synergist takes over functioning of an inhibited prime mover causing over use syndrome within the stabilizer, neutralizer, or stabilizing muscle. Arthokinetic Inhibition Arthokinetic inhibition is the inhibition within muscular system caused by dysfunction within a joint of the articular system. This results in limited ranges of motion and dysfunctional movement patterns. Over Active Musculature Dysfunction within the kinetic chain where a muscle(s) is recruited improperly relative to optimal firing patterns within the kinetic chain. Resulting in potential overuse of the specified muscle(s), inhibition of the muscles antagonist, poor motor control, and improper functional movement patterns. Under Active Musculature A kinetic chain dysfunction where a muscle’s firing rate is at a level considered “below normal” for the functional movement pattern of the kinetic chain. Resulting in decreased motor control, stabilization, and force outputs from the kinetic chain. Relative Flexibility Relative flexibility is the process by which the human body seeks the least amount of resistance during functional movement patterns. Relative flexibility is typically a result of muscular imbalances within the kinetic chain causing altered length tension relationships. (Michael Clark, Director, National Academy of Sports Medicine)

Cumulative Injury Cycle A cumulative injury cycle is a cycle of continuing dysfunction within the kinetic chain in the form altered length tension relationships, muscles imbalances, or articular deformation as a result of injury. (Michael Clark, Director, National Academy of Sports Medicine)

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Summary Functional strength, stability, and endurance within the entire kinetic chain allows for the production and reduction of force to coordinate functional movement patterns in associated with the golf swing. A lack of stability, strength, or endurance within the muscular system can significantly inhibit the ability of the kinetic chain to operate efficiently thus creating inefficient movement patterns. This leads to compensation patterns, which in turn overstresses certain muscular structures and joints leading to the development of a cumulative injury cycle.

Kinetic Chain Dysfunction

Reciprocal Inhibition is the state in which over activity in a specific muscle creates a de-creased functioning of the muscle’s antagonist. As a result the antagonist becomes in-hibited in terms of functioning properly during human movement. Lower Cross Syndrome is the state in which an individual will have an anterior tilt of the pelvis in conjunction with increased lumbar extension. Lower cross syndrome will typi-cally include a group of muscles that are tight and a corresponding set of muscles that are weak. Upper Cross Syndrome is the state in which an individual is characterized by an anterior rounding of the shoulders with a forward extension of the head. This is again caused by reciprocal inhibition, where a specific group of muscles are tight and a corresponding set of muscles that are weak. Cumulative Injury Cycle A cumulative injury cycle is a cycle of continuing dysfunction within the kinetic chain in the form altered length tension relationships, muscles imbal-ances, or articular deformation as a result of injury.

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Section Five: Anatomy for Golf To understand the process by which the kinetic chain functions to create movement and execute the golf swing, it is necessary to have a sound understanding of the anatomy comprising the muscular system. The execution of the golf swing begins at a microscopic level where individual muscle fibers create movement. Muscular System Muscles of the kinetic chain are comprised of individual muscle fibers. Each muscle fiber is composed of Myofibrils. The myofibril contains the contractile properties of the muscle fiber. Each myofibril is composed of Sacromeres. The sacromere is comprised of Myofilaments. The myofilaments contain the contractile proteins Actin and Myosin. Through the Sliding Filament Theory, the contraction of the actin and myosin filaments is the process by which a muscle fiber creates force.

Sliding Filament Theory

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Connective tissue consisting of protein-based fibers encapsulates individual muscle fibers, groups of muscle fibers, and the entire muscular system. Connective tissue consists of two distinct types of fibers:

1. Collagenous connective tissue 2. Elastic connective tissue

Collagenous connective tissue is comprised of inelastic collagen. Elastic connective tissue contains elastin. Elastin is an extensible tissue comprised of proteins that have the capacity to elongate (stretch). Connective tissue can be found in three distinct sub-systems of the muscular system: tendons, ligaments, and fascia. Tendons are constructed mainly of collagenous connective tissue and connect the articular system. Ligaments contain both collagenous and elastic connective tissue. Ligaments attach muscle fiber to the articular system. Fascia is an elastic connective tissue separating muscles into independent groups. Fascia can be found at three distinct levels within the muscular system and are classified as the following:

1) Endomysium – The deepest layer of fascia within the muscular system encasing individual muscle fibers

2) Perimysium – Sheath of fascia separating muscles fibers into groups.

3) Epimysium – Outer sheath of fascia encapsulating the entire muscular system.

Essentials of Strength Training NSCA

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Research indicates the fascia system responds positively to flexibility modalities to increase ranges of motion and mobility. It is also the fascia system in which adhesions and inelastic properties develop. Such adhesions and inelastic properties create dysfunctional movement patterns within the kinetic chain as a result of inelasticity within the muscular system. According to the National Academy of Sports Medicine the fascia system outside of joint structure is the single most important component to joint range of motion, mobility, and muscular extensibility. The fascia system should be a focal point of mobility and flexibility training for golf. It is also important to note ligaments and tendons are designed to provide joint stability. As a result, these types of connective tissue contain less elastin than does fascia. Modalities and exercises resulting in elongation of these structures can result in joint instability, leading to the inducement of abnormal length-tension relationships, dysfunctional arthrokinematics, and decreased force production from the kinetic chain.

Essentials of Strength Training NSCA

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Functional Anatomy Locomotion and execution of the golf swing is achieved through force production, reduction, and stabilization by the neuromuscular system. It is the integration of the entire kinetic chain “feet to fingertips” allowing for the execution of a biomechanically efficient golf swing. Understanding how the neuromuscular system operates, both in isolation and interdependently, in the creation of movement allows the fitness professional to pinpoint muscles that may be limited within the mobility/stability pattern of human movement providing the opportunity through assessment to implement the correct exercise strategies for improvement in the kinetic chain for the golf swing. This process begins with a fundamental understanding of human anatomy. Human anatomy is typically studied at a level where muscles are discussed in an isolated manner. Though it is importation to understand what the function of muscles are when isolated, it is also important to discern how the musculature of kinetic chain operates collectively to create functional movement. This section will dissect both the isolated and integrated functioning of the primary musculature involved in the golf swing.

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Anterior and Lateral Lower Leg The anterior lower leg is constructed primarily of the Anterior Tibialis. The anterior tibilialis is the prime mover in dorsiflexion and inversion and the antangonist to plantar flexion. Additionally, the anterior tibialis functions as a stabilizer of the ankle joint. The lateral portion of the lower leg is comprised of the Peroneus Longus and Brevis. The principle movement of these muscles is eversion of the foot. Eversion of the foot is of primary importance in the backswing phase of the golf swing. These muscles must stabilize and activate eversion of the foot for a biomechanically efficient golf swing. The peroneus longus and brevis also act as stabilizer of the ankle joint.

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Posterior Lower Leg The posterior lower leg superficially consists of the Soleus and Gastroc. The primary function of these muscles is plantarflexion. The soleus and gastroc are stabilizers of the ankle, as well as, the antagonists to dorsiflexion.

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Anterior Upper Leg The anterior upper leg contains the Quadriceps; a grouping of five individual muscles. The rectus femoris, vastus lateralis, vastus intermedius, and vastus medialis comprise the quadriceps. The Sartorius and Iliopsoas are additionly found in the anterior portion of the upper leg. The rectus femoris is a primary extensor of the knee and the rectus femoris is a flexor of the hip. The sarotius is a flexor and rotator of the hip in addition to flexion of the knee. The iliopsoas is a strong hip flexor. The integrated functioning of the quadriceps, sartoirus, and iliopsoas is stabilization of the knee and hip, deceleration of knee flexion, abduction, internal rotation, and deceleration of hip extension.

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Posterior Upper Leg The Hamstrings are the primary grouping of muscles of the posterior upper leg. The hamstrings are comprised of the semimembranosus, semitendinosus, and biceps femoris. The hamstring complex is an extensor of the hip joint and a flexor of the knee. The integrated function of the hamstrings are as stabilizers of both the hip and knee during movement and decelerators of knee extension.

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Medial Upper Leg The medial upper leg consists primarily of the Adductors of the hip and leg. The pectineus, adductor longus, brevis, magnus, and gracilias are the primary musculature of the medial thigh responsible for adducting, flexing, and internally rotating of the femur. Internal rotation is of primary importance in the golf swing to properly rotate in the backswing and downswing. Restrictions in mobility or stability within these muscles can adversely affect the golf swing. In addition, the adductor complex stabilizes the hip and acts as a decelerator of hip flexion.

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Gluteal Region The gluteal region is comprised of the musculature on the posterior and lateral portions of the pelvis and upper leg. The Gluteal muscles are comprised of the gluteus maximus, medius, minimus and arranged in three layers. The gluteus maximus is the most superficial of the three muscles and is a primary extensor, and lateral rotator of the hip. The gluteus medius is located laterally on the hip. It creates abduction, and medial rotation of the hip in addition to stabilizing the pelvis. The gluteus minimus is the deepest layer of the three gluteal muscles and is a abductor, medial rotator, and stabilizer of the hip. The gluteals are commonly referred to as the “kings” of the golf swing because of their primary involvement in every phase of the golf swing. Internal rotation, external rotation, stabilization, and rotary speed development are the responsibilities of the gluteals during the golf swing.

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The Tensor Fasciae Latae (TFL), Iliotibial Tract (IT Band), and Piriformis are additional structures found within the posterior pelvis and lateral upper leg. The TFL, located next to gluteus medius, assists in abduction of the thigh, internal and medial rotation, and flexion of the hip. The TFL in addition is a stabilizer of both the hip and knee. The IT Band is comprised of fascia and runs longitudinally from the iliac crest to the tibia and assists in stabilization of the knee. The piriformis originates at the sacrum and inserts on the greater trochanter are a lateral rotator and abductor of the femur. The piriformis in concert with a series of additional muscles provide stabilization of the pelvis, assistance in hip extension, and deceleration of internal rotation.

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Anterior Pelvis-Sacral-Lumbar Spine The anterior portion of the pelvis/sacral/lumbar spine is constructed of musculature commonly referred to as the core. The anterior portion of the core consists primarily of the Abdominal Grouping. This contains the transverse abdominus, rectus abdominus, internal oblique, and external oblique. The most superficial grouping of the abdominal grouping, the rectus abdominus, functions primarily as a flexor of trunk, stabilizer of lumbar spine, and decelerator of spine extension. The internal and external olbiques are rotators of the trunk in addition to stabilizing the lumbo/pelvic/hip complex. The obliques are also involved in the deceleration of spine extension and rotation. The deepest layer of the abdominal grouping, the transvers abdominus, wraps around the entire core. The function of this muscle is to stabilization of the lumbo/pelvic/hip complex. As a result of both the rotary movements and stabilization requirements of the golf swing, strength and stability within these muscles is integral for proper execution of the golf swing.

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The Iliopsoas is comprised of the iliacus, psoas major, and psoas minor. The primary function of the illiopsoas is a flexor of the hip and stabilizer of the lumbar spine. These muscles also function in the deceleration of hip extension and internal rotation.

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Posterior Lumbo-Pelvic-Hip Complex The Quadratus Lumborum (QL) is located in the posterior lumbo/pelvis/hip complex. The QL functions to laterally flex and extend the spin. The QL is often associated with lower back pain as a result of its attachment points and the recruitment of this muscle when the erector spinae are weak or inhibited. The Erector Spinae, comprised of the iliocostalis, spinalis, and iliocostals, attaches at the sacrum, illium, lumbar spine, and thoracic spine. The function of these muscles is extension of the vertebrae. Integrated within the kinetic chain these muscles stabilize the lumbar spine in addition to decelerating flexion and rotation.

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Posterior Upper Torso The posterior portion of the upper torso comprised of the thoracic spine, scapula, and posterior portion of the gleno-humeral joint function to perform multiple movement patterns in addition to stabilizing the kinetic chain. The Latissimus Dorsi, a superficial muscle of the upper torso, performs adduction, extension, and internal rotation of the humerus. The latissimus dorsi also dynamically stabilizes the lumbo/pelvic/hip complex in addition to decelerating abduction and external rotation of the humerus. The Rhombiod Major and Minor are retractors of the scapula. The rhomboids also dynamically stabilize the scapula providing proper functioning of the rotator cuff. The Trapezius consists of upper, mid, and lower quadrants. The primary function of the trapezius is the elevation of the shoulders, upward lifting of the arms, and retraction of the scapula. In addition, the trapezius assists in stabilization and depression of the scapula. The Teres Major located on the posterior shoulder medially rotates and assist with extension of the humerus.

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Lateral and Anterior Upper Torso The Deltiod consisting of a medial, lateral, and posterior head function as a prime mover of shoulder flexion, extension, abduction, and rotation. Stabilization of the humeral head during functional movement is an additional function of the deltoid. Shoulder flexion, adduction, and internal rotation are primary functions of Pectoralis. The pectoralis, comprised of both the pectoralis major and minor assists in dynamically stabilizing the shoulder complex during overhead movements. In addition, the pectoralis minor assists in scapular protraction. The Levator Scapula, located on the lateral portion of the upper torso, function to elevate the scapula, rotate the head, and assist in the stabilization of both the scapula and cervical spine. Protraction of the scapula is a function of the Serratus Anterior. This muscle also assists in the stabilization of the scapula and deceleration of scapular depression.

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Rotator Cuff The rotator cuff is comprised of the “SITS” muscles. The SITS muscles are the supraspinatus, infraspinatus, teres minor, and subscapularis. They function to maintain gleno-humeral joint stability. In addition the rotator cuff is active in medial rotation, lateral rotation, and abduction of the humerus.

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Upper Arm and Forearm The Biceps and Triceps are the major muscle groups of the upper arm. The biceps are comprised of a short and long head both of which are primary flexors of the elbow joint. The biceps also assists in deceleration of elbow extension and dynamic stabilization of the gleno-humeral joint. The triceps consists of three heads and is an active extensor of the elbow joint. In addition, the triceps assists in dynamically stabilizing the gleno-humeral joint. The forearm is comprised of the flexors and extensors of the hand. In addition the Brachioradialis, Pronator Teres, and Pronator Quadratus are located in this region of the arm. These muscles function to supinate, pronate, and radial and ulnar deviate the hand and forearm.

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Summary In review, the neuromuscular system is integrated in terms of functional movement. Optimal functioning within the golf swing occurs when both the isolated and integrated function of each muscle within the kinetic chain is at peak efficiency. A sound understanding of these principles and how each muscle operates allows for the fitness professional to assess the kinetic chain, develop corrective exercise strategies, and boost physical performance.

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Section Six: Functional Strength Training Principles and Guidelines As stated previously, the musculature system operates in multiple planes of motion with concentric, eccentric, and isometric musculature contractions to create integrated functional movement. A major component in creating efficient movement patterns in the kinetic is the development muscular strength. As stated previously, strength is the capacity of the muscular system to exert the required amount of force to complete the functional movement at hand. According to the National Academy of Sports Medicine strength can be delineated into several different categories based upon contractile velocities, training adaptation, force velocity curves, and physiological variables. Strength can be delineated into the following sub-categories: Limit strength, maximal strength, endurance strength, stabilization strength, and functional strength. Limit Strength Limit strength is the maximum force the muscular system can produce in a single contraction. Kinetic chain dysfunctions, neural inhibition, and muscular imbalances decrease the ability to achieve limit strength in the majority of the population. Maximal Strength Maximal strength is the greatest amount of force a muscle(s) can produce in a single effort notwithstanding the rate of force production. Deficiencies in either, or both, intra-muscular coordination and inter-muscular coordination are limiting factors in maximal strength outputs. Endurance Strength Endurance strength is the ability of the muscular system to produce force over an extended period of time. Development of the oxidative qualities of Type I muscle fibers in conjunction with increasing the force outputs of Type II muscles fibers is necessary in the development of endurance strength. Stabilization Strength Stabilization strength is the ability of the muscular system to provide optimal posture control and stabilization of the articular system during functional movement patterns. Developing the stabilizers, agonists, antagonists, and neutralizers surrounding the joint structures of the articular system is a major component in the development of stabilization strength. Functional Strength Functional strength is the ability of the muscular system to produce and reduce force efficiently during the execution of the integrated functional movement patterns of the kinetic chain. Functional strength requires development of the entire muscular system of the kinetic chain with multi-planar, progressively challenging, kinesthetically enriched, and cross-specific training modalities. The development of strength and the sub-categories of strength within the kinetic chain requires

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adherence to specified training principles and guidelines. Knowledge of these principles will provide the fitness professional the ability to implement strength training strategies to advance the proficiency at which the kinetic chain of the golfer has the ability to execute the biomechanics of the golf swing.

Systematic Training A comprehensive strength program should follow a systemic and structured approach to the development of strength within the musculature system. The processes by which this goal is achieved is through sequential training stages, where modalities are implemented in a progressive manner to continually challenge the physical qualities of the kinetic chain. Sequence Continuum The development of stabilization, strength, and endurance within the musculature of the kinetic chain requires adherence to a system of progressively challenging the neuromuscular system with the appropriate training modality for the fitness professional’s client. This systematic progression of training modalities creates maximal training response within the client. A progressive and sequenced training continuum for the golfer, typically begins with stabilization training, progresses to strength and endurance exercises, and is completed with power development. Integrated Movement Training The goal of the fitness professional within the implementation of functional strength training modalities is to provide the client with proprioceptively rich and challenging exercises. Training modalities and exercises for muscular development should integrate the entire muscular system utilizing exercises that are: 1) Multi-planar, 2) incorporate the entire contractile range of muscular system, 3) consist of varying muscular firing rates, and 4) include manipulation of multiple training variables (load, intensity, duration). Muscle Contractile Range Integrated functional movement of the kinetic chain occurs through the process of force production, force reduction, and stabilization by the muscular system. The process by which the neuromuscular system creates forces, decreases force, and develops stabilization is through concentric, eccentric, and isometric neuromuscular contractions. A comprehensive functional strength program should consist of modalities developing the entire aforementioned contractile range of the muscular system.

Functional Strength Training Guidelines

• Systematic

• Sequence Continuum

• Integrated Movement Training

• Muscle Contractile Range

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Loading Parameters for Strength Training Integrated functional strength training entails the utilization of multiple modalities in the process of overloading the neuromuscular system of the kinetic chain. The utilization of multiple types of external resistance challenging both the neural and muscular system creates optimal adaptation of the within the muscular system.

Repetition Continuum The repetition continuum indicates adaptation within the musculature system is dependent on the load and training intensity. Increased loads with lower repetition schemes constitute the development of strength, whereas lighter training loads with a higher repetition scheme creates endurance within the neuromuscular system (Thomas Baechle, Editor, Essentials of Strength Training and Conditioning).

External Resistance Loading Modalities for Functional Strength Training

• Elastic Tubing

• Medicine Balls

• Weighted Vest

• Dumbbells

• Barbells

• Cable Systems

RM 3 6 10 12 15 20 25 Power/Strength Strength Hypertrophy/Endurance Endurance Maximum Power to Low Power Output Output

(Fleck & Kraemer, Theoretical repetition maximum)

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Potentiation Effect The potentiation effect is based on research indicating the combination of functional strength training in conjunction with power exercises results in the greatest recruitment of Type IIB muscles fibers. The benefit of this training mode is improved power outputs and overall increases in the rate of force development within the kinetic chain (Dr. Greg Rose, Titleist Performance Manual 184). Summary The information in this section provides the health and fitness professional the characteristics of integrated strength training for the sport of golf. Understanding the differing types of strength in addition to the guidelines to adhere to in the development of functional strength programs, supplies the underlying structure for the creation of functional strength training programs for the golf swing.

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Section Seven: Kinetic Chain Assessment Dysfunction within the sub-systems of the kinetic chain creates impairment within the mobility/stability pattern of human movement. These dysfunctions lead to faulty movement patterns, the development of injuries, and compensations in the golf swing. A series of flexibility, mobility, stability, strength, and functional movement screens will assist the fitness professionals in pinpointing dysfunctions within the kinetic chain of their clients. The assessments delineated in this section will allow for the observation of kinetic chain impairments including muscle imbalances, inhibition within the muscular system, altered firing patterns, and faulting functional movement patterns. The assessments within this section are a culmination of physical screens from experts in the fields of corrective exercise, physical therapy, biomechanics, and golf performance training. All of which provide the fitness professional a comprehensive assessment guide to screen their clientele. Information from Dr. Greg Rose of the Titleist Performance Institute, Gray Cook’s FMSA, and the National Academy of Sports Medicine are contained within the assessments listed below. This information will collectively provide a comprehensive illustration of the kinetic chain dysfunctions of the client; providing fitness professionals the provisions required for development of a corrective and performance training program. Postural Assessment As noted by Janda and the National Academy of Sports Medicine poor posture leads to the development of muscle imbalances. Muscular imbalances within the kinetic chain can lead to altered length-tension relationships, arthokinetic inhibition, synergistic dominance, and a cumulative injury cycle. The discernment of postural dysfunctions begins with observation of the client in a static position. Implementation of a postural assessment will require the utilization of a plumb line and a full-length mirror. To perform a static postural assessment of your client, drop the plumb line vertically down the middle of the mirror, dissecting the mirror in halves. Place your client directly in front of the mirror at a distance where you can view the entire body. Align the client in the center of the mirror allowing the line to dissect the middle of the body, feet slightly closer than shoulder width, arms resting at sides, eyes looking forward, and shoes removed. This postural assessment will entail a visual observation of each joint in the client’s kinetic chain, beginning with the feet/ankle complex and moving up the skeletal system to the head. Each joint when viewed full facing in the mirror ideally should point directly towards the mirror (internal/external rotation indicates dysfunction). In addition to joint alignment, observe each joint in relation to its opposing joint. Once complete with the full facing postural assessment for the anterior portion of the kinetic chain, repeat the postural assessment viewing the posterior kinetic chain. Again, note any joint dysfunctions within the kinetic chain. Complete the postural assessment with a side view focusing on the curvature of the lumbar, thoracic, and cervical spine. Listed in the table below are visual cues to watch in each joint as your progress up the kinetic chain. A visual postural assessment is one step in the discernment of kinetic chain dysfunctions. Utilize this

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assessment in conjunction with integrated and functional movement screens to receive a comprehensive evaluation of your cliental.

Anterior View Posterior View

Lateral View

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Joint-by-Joint Postural Assessment Table

Ankle Internal Rotation (yes) Tight Muscles – Adductors Weak Muscles – IT Band, Glute

Medius, Glute Maximus Ankle External Rotation (yes) Tight Muscles – IT Band, Glute

Medius, Glute Maximus Knee Internal Rotation (yes) Tight Muscles – Adductors, Piriformis Weak Muscles - Glute Medius, Glute Maximus Knee External Rotation (yes) Tight Muscles – IT Band, Glute Medius, Glute Maximus Weak Muscles – Adductors Hip Increased Extension (yes) Tight Muscles – Erector Spinae Weak Muscles – Psoas, Abdominals Hip Increased Flexion (yes) Tight Muscles - Rectus Abdominis Weak Muscles - Erector Spinae Shoulders Internal Rotation (yes) Tight Muscles - Pectoralis Major, Subscapularis Weak Muscles - Trapezius, Rhomboid Shoulders External Rotation (yes) Tight Muscles – Trapezius, Latimus Dorsi Weak Muscles - Pectoralis Major

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Movement Assessment Once complete with a static postural assessment, the next step in the process of screening the client is the implementation of physical screens assessing efficiency of movement. Information gathered from the movement assessment will assist the fitness professional in identifying muscular imbalances, incongruent length-tension relationships, poor muscular firing patterns, reciprocal inhibition, and situations of synergistic dominance; all of which create faulty movement patterns relative to the golf swing. The movement assessments found within this section are based upon research provided by the Titleist Performance Institute, National Academy of Sports Medicine, American Sports Medicine Institute, and Physical Therapist Gray Cook FMSA. It is imperative for the health and fitness professional to utilize a movement assessment into their overall physical screening process. A static assessment will often times not uncover injury or dysfunction within the kinetic chain. Only during movement will such situations become apparent in the client. Information gathered from a movement assessment in conjunction with a postural assessment, and functional screen will collectively produce a comprehensive representation of the client.

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Posterior/Anterior Pelvic Tilt Goal: Functional mobility and stability of the pelvis. Starting Position: Instruct the client to position the body in an athletic stance similar to their address position with a mid-iron. Their feet should be slightly wider than shoulder width, knees slightly bent, back flat, and arms crossed in front of their chest. Procedure: Note the initial posture of the client particularly in the lumbar region of the spine and any excessive rounding or arching. Once complete instruct the client to rotate their pelvis backwards (anterior rotation) and pause slightly in this position. Note the range of motion of the anterior tilt and efficiency of movement. After a slight pause, instruct the client to round their lower back (posterior pelvis rotation). Again, note the range of motion and efficiency of movement. Perform the anterior and posterior rotation of the pelvis 3-4 times. Record the initial position of the pelvis at the beginning of the assessment, range of motion, and efficiency of movement in both the anterior and posterior movement of the pelvis.

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Stability and Mobility Limitations for the Posterior/Anterior Pelvic Tilt Assessment

Assessment: Posterior/Anterior Pelvic Tilt Compensation Pattern: Limited Anterior Pelvic Tilt Over Active Musculature: Hamstrings, Quadriceps, Psoas Under Active Musculature: Abdominal Complex, Glute Maximus, Glute Medius Suggested Exercises: Prone Hold, Bent Knee Back Hold, Body Weight Step Up Compensation Pattern: Limited Posterior Pelvic Tilt Over Active Musculature: Psoas, Quadratus Lumborum, Erector Spinae Under Active Musculature: Glute Maximus, Glute Medius, Abdominal Complex Suggested Exercises: Bent Knee Back Press, Split Squat Compensation Pattern: Poor Motor Control Over Active Musculature: Hamstring Complex, Glutes, Psoas, QL. Erector Spinae Under Active Musculature: Glutes, Abdominal Complex Suggested Exercises: Physio-Ball Pelvic Tilts, Bent Knee Marches, Body Weight Squats

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Forward Flexion Goal: To measure stability and mobility in the hips and the lumbar spine. Starting Position: Position the client in a standing position, feet together, torso upright, and arms extended overhead. Procedure: Instruct the client to bend forward (forward flexion), hinging at the hips attempting to touch their toes. Cue the client to touch their toes with the fingertips while keeping the legs straight. Note any discomfort, restricted movement, or dysfunctional patterning during the assessment. Record the findings of the assessment, noting any bending of the knees, and inability to touch the toes, or pain during the movement pattern.

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Stability and Mobility Limitations for Forward Flexion

Assessment: Forward Flexion Compensation Pattern: Limited Spinal Flexion Over Active Musculature: Quadratus Lumborum, Erector Spinae Under Active Musculature: Abdominal Complex, Iiopsoas Suggested Exercises: Prone Hold, Physio-Ball Push Up Hold, Kneeling Cable Chop/Lift Compensation Pattern: Limited Hip Joint Flexion Over Active Musculature: Psoas, Hamstring Complex Under Active Musculature: Abdominal Complex Suggested Exercises: Physio-Ball Crunch, Kneeling Cable Chop/Lift Compensation Pattern: Poor Hamstring Tone Over Active Musculature: Hamstring Complex, Adductor Complex Under Active Musculature: Erector Spinae, Abdominal Complex Suggested Exercises: Physio-Ball Back Press, Kneeling Cable Lift, Good Mornings

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Backward Extension Goal: Mobility in the hips, the spine, and stability in the core, and posterior chain. Starting Position: Place the client in a standing position, feet together, torso upright, and arms extended directly overhead dissecting the middle of the head. Procedure: Instruct the client to reach backwards with both arms as far as possible. Allow the client press their hips forward, and arch the lower back during the movement. Note the position of the forward movement of the hips, and the position of the shoulders and hands at the end range of extension. The fitness professional is looking for the ASIS joint (hip) to move forward of the toes, and hands to be past the heels. Note any limitations in extension, discomfort, or poor patterning during the assessment.

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Stability and Mobility Limitations for Backward Extension

Assessment: Backward Extension Compensation Pattern: Limited Extension Gleno-Humeral Joint Over Active Musculature: Pectoralis Major, Pectoralis Minor Latissimus Dorsi Under Active Musculature: Rhomboids, Trapezius Suggested Exercises: Physio-Ball Y’s, T’s, W’s, T’s, Standing Rope Pulls Compensation Pattern: Limited Hip Extension Over Active Musculature: Rectus Femoris, TFL, Illiacus Under Active Musculature: Erector Spinae, Gluteus Maximus Hamstring Complex Suggested Exercises: Physio-Ball Leg Curl, Barbell Dead Lift, Dumbbell Squat Compensation Pattern: Limited Spine Extension Over Active Musculature: Latissimus Dorsi, Rectus Abdominus, TFL, Rectus Femoris Under Active Musculature: Gluteus Maximus, Erector Spinae Suggested Exercises: Physio-Ball Back Press, Romanian Dead Lift, Bulgarian Split Squat

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Straight Leg Toe Touch Goal: Stability in the lumbar spine and mobility in the hamstring complex. Starting Position: Position the client with both feet together, legs straight, torso upright, arms extended overhead, hands together, and toes pointing forward. Procedure: Direct the client to slowly reach down towards their feet, hinging at the hips, keeping their legs straight, and attempt to touch the toes with their fingertips. Note any disassociation in the movement, bending of the knees, and elevation of the heels during the movement. In addition, if the client is unable to touch the toes, record the distance between the floor and fingertips. If the client demonstrates dissociation in the movement, a bending of the knees, or inability to touch the toes, it is imperative to determine if the dysfunction is bilateral or unilateral. Repeat the assessment by placing the left foot on top of a step or a box 4-6 inches in height. Again, instruct the client to attempt to touch their toes and observe the efficiency of movement in the right leg only. Repeat with the right foot elevated on a step or box. Record the unilateral findings of the assessment, noting any unilateral dissociation in the movement, bending of the knee, or inability to touch the toes.

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Stability and Mobility Limitations for the Straight Leg Toe Touch

Assessment: Straight Leg Toe Touch Compensation Pattern: Limited Hip Hinge Over Active Musculature: Hamstring Complex Under Active Musculature: Hip Flexors Suggested Exercises: Bent Knee Marches, Dumbbell Step Up Compensation Pattern: Limited Hamstring Range of Motion Over Active Musculature: Hamstring Complex Under Active Musculature: Ilipsoas, Erector Spinae, QL Suggested Exercises: Physio-Ball Roll Up, Reverse Hyperextension Compensation Pattern: Poor Hip Hinge Mechanics Over Active Musculature: Hamstring Complex Under Active Musculature: Hip Flexors, Abdominal Comlex, Erector Spinae Suggested Exercises: Physio-Ball Jack Knife, Dumbbell Dead Lift

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Standing Rotation Goal: Stability and range of motion of the pelvis and thoracic spine. Starting Position: Instruct the client to stand with feet slightly closer than shoulder width, torso upright, hands resting at sides, and eyes looking forward. Stand 2-3 feet behind your client to perform this assessment. Procedure: Direct your client to rotate towards the right keeping their feet stationary. Instruct the individual to create the rotation in their shoulders and hips allowing their head to swivel backwards. Cue the client to pause at the end range of motion to the right, and observe the amount of rotation in hips and shoulders. Allow the client to return to the starting position of the assessment and repeat the rotation towards the left. Again, observe the degree of rotation in both the hips and shoulders. The fitness professional is looking for at least 45 degrees of rotation in the hips and 90 degrees in the shoulders.

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Stability and Mobility Limitations for Standing Rotation

Assessment: Standing Rotation Compensation Pattern: Limited Thoracic Rotation Over Active Musculature: Multifidus, Erector Spinae, Under Active Musculature: Internal Obliques, External Obliques Suggested Exercises: Physio-Ball Russian Twist, Standing Cable Push-Pulls Compensation Pattern: Limited Hip Rotation Over Active Musculature: Piriformis, Illiacus Under Active Musculature: Adductor Complex, Gluteus Minimus, Gluteus Maximus Suggested Exercises: Tubing Walks, Barbell Front Squat Compensation Pattern: Poor Motor Control Over Active Musculature: Exrector Spinae, Piriformis Under Active Musculature: Internal/External Obliques, Gluteus Maximus, Adductor Complex Suggested Exercises: Standing Cable Rotations, Split Squat

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Internal/External Hip Rotation Goal: Stability and mobility of the hip. Starting Position: Place your client in a prone position legs straight, back flat, arms crossed in front of their chest on the floor, bench, or treatment table. Stand directly next to the left hip of the client. Bend the left knee to 90 degrees and position the knee directly above the left hip. Procedure: Begin by palpitating the hip by rotating the femur internally and externally to relax the surrounding soft tissues. Proceed to measure external rotation of the left hip by rotating the left foot towards the centerline of the body. Continue to externally rotate the hip until the first tissue tension barrier is felt. At this position, measure external rotation utilizing a Goinometer referencing a parallel line to the centerline of the body. Proceed to measuring internal rotation of the left hip. Again, palpitate the hip and begin internally rotating the hip by rotating the left foot away from the centerline of the body. Continue to internally rotate the hip to the first tissue tension point and measure internal rotation with a Goinometer. Repeat the assessment on the right hip and record the Goinometer measurements. The fitness professional is looking for internal rotation of at least 40 degrees and external rotation of 60 degrees.

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Stability and Mobility Limitations for Internal/External Hip Rotation

Assessment: Internal/External Hip Rotation Compensation Pattern: Limited Internal Hip Rotation Over Active Musculature: TFL, Piriformis, Ilio Tibia Tract Under Active Musculature: Adductor Complex Suggested Exercises: Side Lying Adductor Raises, Tubing In-Outs Compensation Pattern: Limited External Hip Rotation Over Active Musculature: Hip Flexor Complex, TFL Under Active Musculature: Gluteus Maximus Suggested Exercises: Bent Knee Marches, Bulgarian Split Squat Compensation Pattern: Poor Motor Control Over Active Musculature: TFL, Piriformis, Hip Flexor Complex Under Active Musculature: Gluteus Maximus, Adductor Complex Suggested Exercises: Adductor Raises, Barbell Front Squat

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Impingement Goal: Assess internal rotation and horizontal abduction of the humeral head. Starting Position: Position your client with feet shoulder width apart, torso upright, arms resting at sides, and eyes looking forward. Procedure: Instruct the client to place their right hand on top of their left shoulder with their right elbow and directly in front of their torso. Direct the client to slowly elevate their right elbow to shoulder height while keeping their right hand on the left shoulder. Pain or discomfort during elevation of the elbow is a positive test. Repeat the assessment with the left arm. Pain during the assessment in the anterior portion of the shoulder may indicate impingement syndrome. Pain on the top portion of the shoulder may indicate AC joint dysfunction, and posterior pain may indicate scapular dysfunction.

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Stability and Mobility Limitations from the Impingement Assessment

Assessment: Impingement Assessment Compensation Pattern: Anterior Shoulder Pain Over Active Musculature: Levator Scapula, Scalenes Under Active Musculature: Serratus Anterior, Rhomboids Suggested Exercises: Physio-Ball Y’s, T’s, W’s, L’s, Plate Rotations Compensation Pattern: Posterior Shoulder Pain Over Active Musculature: Teres Major, Latissimus Dorsi Under Active Musculature: Subscapularis, Teres Minor Suggested Exercises: Internal/External Rotation at 0 and 90 Degrees, Rope Pulls Compensation Pattern: AC Joint Pain Over Active Musculature: Deltoid, Pedtoralis Major, Pectoralis Minor Under Active Musculature: Supraspinatus, Rhomboids Suggested Exercises: Fore Arm Scapular Push Up, Cable Row

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Abduction Goal: Assess Mobility and horizontal abduction in the shoulder capsule. Starting Position: Position the client against a wall with their heels, glutes, shoulders, and head against the wall. Place their feet together, legs straight, torso upright, and eyes looking forward. Procedure: Instruct the client to extend their arms straight out in front of their chest with palms together and thumbs pointing up. Direct the client to slowly press (abduct) their arms back towards the wall while keeping the elbows straight, and arms at shoulder height. The goal for the client is to touch the back of their hands to the wall without compensations in movement. Note any discomfort, dysfunctional movement patterns, elevation of shoulders, arching of the lower back, bending of the elbows, or disassociation in movement during the assessment.

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Stability and Mobility Limitations in Horizontal Abduction

Assessment: Horizontal Abduction Compensation Pattern: Shoulder Protraction Over Active Musculature: Pectoralis Major, Pectoralis Minor Under Active Musculature: Rotator Cuff Complex Suggested Exercises: Physio-Ball Y’s, T’s, W’s, L’s, Tubing Ups Compensation Pattern: Elevation of Gleno-Humeral Joint Over Active Musculature: Levator Scapula, Trapezius Under Active Musculature: Rhomboids, Rotator Cuff Complex Suggested Exercises: Fore Arm Scapular Push Up, Single Arm Cable Row Compensation Pattern: Extension of Thoracic Spine Over Active Musculature: Erector Spinae Under Active Musculature: Trapezius, Rotator Cuff Complex, Rhomboids Suggested Exercises: Rope Pulls, Single Arm Dumbbell Row

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Internal/External Shoulder Rotation Goal: Assess internal and external rotation of the shoulder. Starting Position: Position the client against a wall with their heels, glutes, shoulders, and head on the wall. Place their feet together, legs straight, torso upright, and eyes looking forward. Procedure: Elevate their elbows to a position parallel to the shoulders and touching the wall. Bend both elbows at 90 degrees with palms facing towards the floor and forearms parallel to the floor. Instruct the client to internally rotate their shoulders by rotating the arms down towards the floor keeping the elbows on the wall. The fitness professional is looking for the hands of the client to reach a position of 20-degrees in relation to the wall. Repeat the process of internal rotation 3-4 times for accurate results. Once complete with internal rotation have the client return to the starting position of the screen and proceed to external rotation. Instruct the client to rotate their forearms upward keeping both elbows on the wall attempting to touch the back of the hands against the wall. The fitness professional is looking for the back of the hands to touch the wall without any alteration of elbow position against the wall. Again, repeat the assessment of external rotation 3-4 times for accurate results. Note any discomfort during the assessment, limitations in degrees of movement, dissociation of patterns, elevation of shoulders, arching of lower back or change in position of the elbows during the assessment.

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Stability and Mobility Limitations in Internal/External Gleno-humeral Rotation

Assessment: Internal/External Gleno-humeral Rotation Compensation Pattern: Shoulder Protraction Over Active Musculature: Pectoralis Minor, Pectoralis Major Under Active Musculature: Rhomboids, Rotator Cuff Complex Suggested Exercises: Physio-Ball Y’s, T’s, W’s, L’s, Standing Cable Row Compensation Pattern: Gleno-Humeral Joint Elevation Over Active Musculature: Upper Trapezius, Levator Scapula Under Active Musculature: Rotator Cuff Complex, Lower Trapezius Suggested Exercises: Cable Chops/Lifts, Physio-Ball Scapular Push Up Compensation Pattern: Limited Internal/External Range of Motion Over Active Musculature: Subscapularis, Infraspinatus, Teres Minor Under Active Musculature: Rotator Cuff Complex, Rhomboids Suggested Exercises: Rope Pulls, Cable Lunge Position Pulls

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Shoulder Flexion Goal: Assess shoulder flexion and thoracic mobility. Starting Position: Position the client against a wall with their head and upper back on the wall. Extend their arms straight, point the thumbs forward, and direct the client to squat down until their lower back is against the wall. Position a dowel Procedure: Instruct the client to press the lower back into the wall and begin raising their arms overhead. Direct the client to raise both arms overhead in attempt to touch the thumbs against the wall while keeping the elbows straight. Conclusion of the test occurs when the elbows begin to bend, the lower back arches off the wall, discomfort occurs in the shoulder or back, or the thumbs touch the wall. If the client is unable to touch the thumbs against the wall and the peak of the arms raise has occurred, measure, using a Goinometer, the degree of shoulder flexion of the client. The fitness professional is looking for a minimal of 120 degrees measurement of shoulder flexion with the goinometer. Note any discomfort, faulty movement patterns, or dysfunctions during the screen.

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Stability and Mobility Limitations in Shoulder Flexion

Assessment: Shoulder Flexion Compensation Pattern: Elbow Flexion and/or Abduction Over Active Musculature: Latissimus Dorsi, Biceps, Teres Major Under Active Musculature: Rotator Cuff Complex, Triceps Suggested Exercises: Physio-Ball Y’s, T’s, W’s, L’s, Wide Grip Pull Up Compensation Pattern: Thoracic and/or Lumbar Extension Over Active Musculature: Erector Spinae, Latissimus Dorsi Under Active Musculature: Rhomboids, Trapezius Suggested Exercises: Kneeling Cable Chops/Lifts, Single Arm Dumbbell Row Compensation Pattern: Gleno-Humeral Joint Elevation Over Active Musculature: Levator Scapula, Trapezius Under Active Musculature: Rhomboids, Rotator Cuff Complex Suggested Exercises: Fore Arm Scapular Push Up, Plate Rotations

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Functional Movement Assessment The final step of assessing the kinetic chain is functional movement. The kinetic chain operates as a unit to create movement. During movement, it is imperative for acceleration, deceleration, and stabilization within the kinetic chain to occur efficiently. In addition, joint stabilization, mobility, systematic neuromuscular firing patterns, and the efficient transfer of energy must be present for the kinetic chain to operate efficiently. Dysfunction in any of the aforementioned categories may lead to inefficient movement patterns, instability, poor mobility, improper sequencing, or inefficient transfer of energy through the kinetic chain. A functional movement assessment will assist in the identification of such dysfunctions. In order to execute functional movement patterns where the kinetic chain is accelerating, decelerating, and stabilizing through multiple planes of motion. The kinetic chain must demonstrate bilateral and symmetrical mobility, stability, and motor control over each joint within the kinetic chain. Faulty movement patterns and dysfunction will be identified through the physical screens listed below.

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Multi-Directional Lunge Goal: Assess functional stability, neuromuscular control, and dynamic mobility in multiple planes of motion. Starting Position: Begin the assessment by placing pieces of tape in the fashion of a large clock face on the floor. Mark the clock with tape in the center and at the 12, 3, 6, and 9 o’clock positions of the clock face. Position your client in the middle of the clock, standing upright, feet together, hands on hips, and facing the 12 o’clock position. Procedure: Instruct the client to step forward with the left foot into a lunge to the 12 o’clock position. Once the client has stepped forward with their left foot, proceed to instruct them to lower their body into a lunge position by bending both knees. Direct the client to pause slightly at the bottom position of the lunge and then return to the starting position of the assessment. Repeat the lunge forward to the 12 o’clock position with the right foot again pausing at the bottom position of the lunge. Once complete, instruct the client to step laterally with the right leg towards the 3 o’clock position and perform a side lunge to the right. Again, have the client pause for one second at the bottom position of the lunge, return to the center position of the clock, and repeat a side lunge to the 9 o’clock position with the left leg. Complete the assessment by directing the client to step backwards into a lunge position with the right leg towards the 6 o’clock position, again pausing at the bottom position of the lunge. Instruct the client to return to the center point of the clock and repeat the backwards lunge with the left leg. The fitness professional, during the entire assessment, should look for any dysfunction in movement patterns, neuromuscular control within the entire kinetic chain, mobility restrictions causing postural or joint manipulations during the assessment, and efficiency of movement during the lunge pattern. Note any bilateral or unilateral dysfunction within the kinetic chain during the assessment.

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Overhead Squat Goal: To assess both unilateral and bilateral mobility, stability, neuromuscular control, and dynamic flexibility of the entire kinetic chain. The overhead squat will provide the fitness professional a comprehensive view of a client’s joint mobility, length-tension relationships, acute neuromuscular firing patterns, and joint force couple relationships. Starting Position: A dowel rod or similar object will be required for this assessment. Position your client with their back facing a full-length mirror, place the feet shoulder width apart, toes pointed straight, and hands grasping the dowel rod. Direct the client to place the dowel rod on the top of their head and position the hands on the rod so that a 90-degree bend occurs in both elbows. Instruct the client to extend the arms straight overhead with the dowel round in-line with the head and over the feet. Procedure: Direct your client to squat down as far as possible, keeping the dowel rod as high as possible overhead, pause for one second at the bottom position of your squat and return to the starting position of the assessment and repeat. Inform the client to discontinue the assessment if pain or discomfort is felt. Otherwise continue the assessment for a total of 10 repetitions. During the execution of the assessment visually observe the ankle, knee, hips, torso, and shoulder joints from a frontal, back, and side view. A correctly executed overhead squat occurs when at the bottom of the squat; 1) the torso is upright and not leaning forward, 2) the arms are completely straight and dissecting the center line of body, 3) the upper leg is below parallel relative to the floor, 4) the knees are directly over the feet and not pressing outward or inward, 5) the feet are pointing forward and not flared outward, and 6) the heels are firmly on the floor. Note during the assessment if any of the aforementioned positions are not achieved by the client, and in addition the position of each joint during the execution of the assessment. Utilize the chart listed below to help determine mobility and stability issues in the kinetic chain during the functional movement patterns of the overhead squat.

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Overhead Squat Assessment Chart

Assessment: Overhead Squat Ankle Range of Motion Good Poor Knee Range of Motion Good Poor Hip Range of Motion Good Poor Shoulder Range of Motion Good Poor Feet Rotate Yes No Heels Elevate Yes No Medial (Inward) or Lateral (Outward) Knee Tracking Yes No Lower Back Arches or Rounds Yes No Weight Shift Left or Right Yes No

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Summary Understanding how each sub-system of the kinetic chain works synergistically to create movement and the need for mobility within the articular system to facilitate it is a cornerstone of all corrective and golf performance conditioning programs. The assessments provided in this section provide the fitness professional a comprehensive picture of the client in both static postures and dynamic movement patterns. This allows for the development of both corrective and performance based training protocols for the sport of golf.

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Section Eight: Functional Strength Training Program Design Performance and corrective exercise for the sport of golf is predicated upon a systematic approach where the fitness professional first identifies the kinetic chain dysfunction, next creates a plan to address dysfunction/performance, and finally implements the corrective and performance training program. The process by which stabilization, strength, endurance, and power is developed within the musculature of the kinetic chain is through an integrated series of modalities. The fitness professional must understand it is not one type of training or group of exercises through which the musculature of the kinetic chain is developed for the golf swing. It is through a comprehensive series of differing types of training modalities this goal is achieved. It is through this integrated approach to training by which the fitness professional can develop the required neuromuscular efficiency, stability, strength, endurance, and power requirements for the muscular system required of the golf swing. The processes and training systems by which these fundamental capacities of strength are develop within the kinetic chain for the golf swing vary. The most common strength training systems for the sport of golf are the: Circuit System, Complex System, Multi Set System, Push-Pull System, PMRS System, and Stack System. Circuit System A circuit training system consists of a series of specific exercises performed consecutively in order. The circuit system is a very beneficial training mode in the development of strength endurance within the kinetic chain. Complex System Complex training consists of a specified number of strength based exercise sets performed immediately before a specific number of plyometric based sets for power development. For example, 3 sets of barbell front squats followed by 3 sets of box jumps. Current research indicates complex training is extremely effective in the development of power outputs from the kinetic chain (Dr. Greg Rose, Titleist Performance Manual 184). Contrast System A contrast system of training is similar to complex training but differs in program set up. Contrast training consists of a single strength training exercise performed immediately before an individual plyometric exercise. For example, a single set of barbell front squats followed immediately with little or no rest by a box jump. Current research supports contrast training as very effective in the development of power development within the neuromuscular system. (Dr. Greg Rose, Titleist Performance Manual 184). Multi Set System A multi set system entails 2-5 sets of an individual exercise performed with the same load for each exercise set. The multi set system is very beneficial in hypertrophy and maximal strength based

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training programs (Thomas Baechle, Editor, Essentials of Strength Training and Conditioning). Push-Pull System The push-pull system incorporates the pairing of a lower body orientated exercise followed immediately by an upper body based exercise. For example, a barbell dead lift paired with a barbell bench press. The push-pull system is a very beneficial system to utilize in the development of functional strength within the kinetic chain (Michael Clark, Integrated Training for the New Millennium, 232) PMRS System The PMRS (position, movement, resistance, speed) system is based on research from the Titleist Performance Institute and Dr. Tom House of the University of Southern California. The system is based upon the principle of blending basic exercise progressions with advanced motor learning techniques. The benefits of the system are kinetic chain development in conjunction with athletic skill improvement. Stack System The stack system incorporates multiple sets of a single exercise with an increase in load within an ascending progression. For example, a barbell squat where the load for set number 1 is 200 lbs., set number 2 increases to 215 lbs., and set number 3 the load is again increased to 225 lbs. The stack system is often utilized in conjunction with a push-pull system and is advantageous in the development of functional and maximal strength within the kinetic chain.

Program Design Integrated functional strength training for golf is predicated upon developing the proper levels of neuromuscular efficiency, strength, and endurance for execution of a biomechanically efficient golf swing. It is not only important for the fitness professional to understand the differing types of strength and training systems for sport of golf, but in addition the process by which to these training programs are designed for optimal results. Program design for the sport of golf is based upon scientific research in which a systematic approach within the strength and conditioning program produces the greatest effect and benefit to the athlete. This systematic approach is based upon an integrated training model where the health and fitness professional manipulates acute training variables with functional training modalities and exercises in order to produce physiological adaptations within the kinetic chain. Training Adaptation Training adaptations within a strength and conditioning program for golf are determined by the manipulation of acute training variables. Based upon modifications in the training variables of repetitions, sets, intensity, and duration the fitness professional can influence the adaptations of the kinetic chain at a cellular level. These adaptations can be in the form of increased neuromuscular power, strength, hypertrophy, and/or endurance. The chart below lists the acute training variable modifications required for the varying neuromuscular adaptations.

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Acute Training Variables The acute training variables: Repetitions, sets, intensity, volume, and duration directly affect the outcome of a training program. The fitness professional will have specific training adaptations within the goals of a conditioning program requiring the modification of these training variables. During program design the fitness professional must remember that all acute training variables are interdependent. (Clark, Michael, Integrated Training for the New Millennium, 249) In addition, an inverse relationship exists between repetitions and intensity, where an increase in intensity requires a reduction in the number of repetitions for a given exercise. Repetition schemes within a training program are directly related to physiological adaptations within the neuromuscular system. (Thomas Baechle, Editor, Essentials of Strength Training and Conditioning). Strength endurance adaptations are achieved with a repetition range of 12-25 at a 50-70% intensity of an individual’s one repetition maximum. Hypertophy requires a repetition range of 8-12 repetitions at an intensity of 70-80%. Neuromuscular strength utilizes a repetition scheme of 5 to 8 at an intensity level of 80-90%, and power is trained with a scheme of 1-3 repetitions at an intensity level of 90-100%.

Training Adaptation Chart

Training Adaptation Repetitions Sets Intensity Duration Power 1-3 4-8 90-100% 3 minutes Strength 5-8 3-4 80-90% 2 minutes Hypertrophy 8-12 4-6 70-80% 1 minute Endurance Strength 12-25 2-3 50-70% 45 sec.

Integrated Training for the New Millennium, 249 NASM

Repetition Chart

Power Strength Hypertrophy Endurance 1 - 3 5 - 8 8 - 12 12 - 25 High Power Output Low Power Output

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As stated previously, a set is series of repetitions performed consecutively. The number of sets performed within a given exercise, exercises, or entire training session directly affects the volume and intensity of the overall conditioning program. Additionally, an inverse relationship exists between sets, repetitions, and intensity. An increase in intensity often times necessitates an increase in the number of sets at a lower repetition range. According the National Academy of Sports Medicine neuromuscular adaptations for power requires 4-8 sets of 1-5 repetitions, strength incorporates 3-4 sets with a repetition base of five to eight, and strength endurance utilizes 2-3 sets at 15-25 repetitions per set.

Intensity is the amount of work for a specific exercise, group of exercises, or an entire training program. It is an acute training variable inversely related to repetitions and typically measured as a percentage of a one repetition maximum within a specified exercise. Program or exercise intensity can be modified by load, volume, frequency, and/or duration. Intensity is best measured through sets and repetitions to be performed, and directly affects training adaptations within a conditioning program. Power development within the kinetic chain is best developed at a training intensity of 90-100% of maximum. Strength development within occurs at a training intensity of 80-90%, and strength endurance between 50-65% of maximum Thomas Baechle, Editor, Essentials of Strength Training and Conditioning).

Volume is defined as the total amount of work performed in a given exercise, exercises, or entire training program. This variable directly affects intensity and the overall outcome of any training program. Volume is based on individual characteristics, goals, and training experience. According to the National Academy of Sports Medicine adaptations within the neuromuscular system occurs with

Set Chart


Intensity Chart

Power Strength Hypertrophy Endurance 90 - 100% 80 - 90% 70 - 80% 50 - 70% High Power Output Low Power Output

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specified training volumes measured by the number of sets and repetitions of the entire training program. Power development within the kinetic chain increases through a total volume of 12-20 (sets x repetitions). Strength increases within the kinetic chain with a total training volume of 18-24 (sets x repetitions), and strength endurance at a training volume of 36-75 (sets x repetitions).

Duration is the rest interval between each exercise within a single workout. The rest interval between sets of a given exercise or exercises will directly affect the intensity of a training program and neuromuscular adaptations within the kinetic chain. The channel by which duration affects training intensity is connected to the energy system utilized during the training session. The muscular system utilizes ATP and CP as the main energy source during exercise. The rest interval between sets will determine to what level these substrates are replenished within the muscular system. A shorter rest interval between sets will result in less substrate replenishment thus inducing increased lactic acid buildup, fatigue, and reductions in neuromuscular control, strength, endurance, and power. Research indicates a rest interval of 30 seconds provides approximately a 50% recovery in ATP and CP substrate levels. This level of substrate replenishment coincides with a 1:2 work/rest ratio, which is ideal for hypertrophy development within the muscular system (Thomas Baechle, Editor, Essentials of Strength Training and Conditioning). An increase in the rest interval to 2-3 minutes equates to a work/rest ratio conducive to strength augmentation in the muscular system, and 3-4 minutes for power development.

The health and fitness professional during program design must keep in mind duration directly affects training goals and kinetic chain adaptations. In addition individual factors with their clientele

Volume Chart


Duration Chart

Power Strength Hypertrophy Endurance 3 minutes 2 minutes 1 minute 45 seconds High Power Output Low Power Output

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should be factored in as it relates to this training variable. The client’s training experience, age, and recoverability will be pertinent factors relative the acute training variable of duration (Clark, Michael, Integrated Training for the New Millennium, 256). Outside of adherence to acute training variables, the final factor for the fitness professional to consider during program design is exercise selection. Exercise selection is directly connected the training goals of the program, aptitude and training experience of the client, the principles of cross-specificity, progression, adaptation, individualization, the mobility/stability pattern of human movement, and the involvement of a periodization schedule. Adhering to these guidelines the fitness professional will have the opportunity to develop a comprehensive golf specific conditioning program addressing both the physical requirements of the swing and any kinetic chain dysfunction. Addendum of Multi-Joint Power, Functional Strength, and Strength Endurance Exercises

Single Leg Bent Knee Hip Extension

Dumbbell Step Up

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Dumbbell Dead Lift Barbell Front Squat

Physio-Ball Dumbbell Incline Press

Wide Grip Chin Up

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Mult-Joint Explosive Exercises: 1. Power Clean 2. Hang Power Clean 3. Power Snatch 4. Hang Power Snatch 5. Clean Pull 6. Clean High Pull 7. Single Arm Dumbbell Snatch Functional Strength Exercises 1. Dumbbell Lunge - Curl - Shoulder Press 2. Dumbbell Side Lunge - Curl - Overhead Press 3. Rotational Dumbbell Lunge - Curl - Shoulder Press 4. Dumbbell Squat - Curl - Overhead Press 5. Dumbell Dead Lift - Row 6. Single Leg Dead Lift - Row 7. Dumbbell Squat - Overhead Press 8. Barbell Bent Over Row - Back Extension - Forward Press 9. Barbell Overhead Press - Forward Lunge Strength and Strength Endurance Exercises 1. Barbell Front Squat 2. Overhead Barbell Squat 3. Split Squat 4. Side Lunge 5. Barbell Dead Lift

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6. Barbell Forward Lunge 7. Dumbbell Side Lunge 8. Barbell Step Up 9. Dumbbell Side Step Up 10. Barbell Romanian Dead Lift 11. Good Morning 12. Reverse Hyperextension 13. Bent Knee Hip Extension 14. Single Leg Bent Knee Hip Extension 15. Single Leg Good Morning 16. Single Leg Dead Lift 17. Barbell Chest Press 18. Barbell Shoulder Press 19. Push Up 20. Jack Knife Push Up 21. Physio-Ball Dumbbell Chest Press 22. Physio-Ball Alternating Dumbbell Chest Press 23. Dumbbell Shoulder Press 24. Alternating Dumbbell Shoulder Press 25. Chin Up 26. Pull Up 27. Lat Pull Down 28. Single Arm Lat Pull Down 29. Side-to-Side Pull Up

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Strength and Strength Endurance Exercises Cont. 30. Bent Over Barbell Row 31. Horizontal Row 32. Standing Cable Single Arm Row 33. Single Arm Dumbbell Row 34. Bent Over Alternating Dumbbell Row 35. Single Leg Alternating Dumbbell Row Summary The modalities and exercises chosen for the development of functional strength should be done in accordance to the requirements of the golf swing and in adherence to the training principles of strength development within the kinetic chain. Each individual client will have differing needs and requirements to be met within these goals thus requiring alterations within exercise selection. During program design keep in mind the overall goal of the training program is the development of neuromuscular control, stability, strength, endurance, and power within the muscular system specific to the requirements of the golf swing.

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Section Nine: Sample Functional Strength Programs for Golf Corrective anCorrective and performance training for golf requires an integrated approach to training the musculature system of the kinetic chain. The development of neuromuscular control, stability, functional strength, endurance, and power requires the implementation of a systematic training program addressing the requirements of golf swing relative to the kinetic chain. In this section a series of sample functional strength training programs are provided. The sample programs presented are set up in accordance to prevalent training systems utilized in the sport of golf today. These sample systems are: the circuit, complex, contrast, multi-set, and push-pull. Not every type of training program utilized in the sport golf is listed, and again, these are only sample programs to provide the fitness professional an understanding of how to structure strength training programs for the sport of golf. It is again extremely important for the fitness professional to utilize a comprehensive set of physical screens to assess their cliental and develop a corrective and performance training program relative to the findings within the assessment for each individual client. d performance training for golf requires an integrated approach to training the core musculature of the kinetic chain. The Circuit System The circuit system as stated previously incorporates a series of strength training exercises performed consecutively. The training modalities, exercises, number of exercises, sets, repetitions, and overall intensity of the program is contingent upon the individual needs and goals of the client delineated from a comprehensive physical assessment.

Sample 3-Day Circuit System One

1. Hang Power Clean 3 x 5 2. Barbell Bent Over Row - Barbell Dead Lift 1 x 8 3. Dumbbell Lunge 1 x 8 4. Single Leg Good Morning 1 x 8 5. Wide Grip Chin Up 1 x 8 6. Barbell Incline Press 1 x 8 7. Single Arm Dumbbell Row 1 x 8 8. Alternating Physio-Ball Chest Press 1 x 8

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The Complex System A complex system is geared towards the development of neuromuscular strength and power. Complex training is a very advanced type of training system that may not be suitable for clientele with numerous kinetic chain dysfunctions. Training intensity for this type of system is high and as a result repetition bases are low, sets moderate, and overall training volume low. Rest periods between complexes should be monitored to allow for the replenishment of CP within the muscular system.

Sample 3-Day Circuit System Two

1. Single Arm Dumbbell Snatch 3 x 5 2. Dumbbell Lunge - Curl - Shoulder Press 1 x 8 3. Barbell Romanian Dead Lift 1 x 8 4. Barbell Front Squat 1 x 8 5. Single Leg Dumbbell Dead Lift 1 x 8 6. Single Arm Lat Pull Down 1 x 8 7. Barbell Row 1 x 8 8. Jack Knife Push Up 1 x 8

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Sample Complex System One

1. Barbell Front Squats 3 x 8 2. Split Squat Cycle Jumps 3 x 5 3. Barbell Romanian Dead Lift 3 x 8 4. Hang Clean 3 x 5 5. Wide Grip Chin Up 3 x 8 6. Sit Up Med Ball Throw 3 x 5 7. Barbell Bench Press 3 x 8 8. Med Ball Chest Throw 3 x 5

Sample Complex System Two

1. Dumbbell Dead Lift 3 x 6 2. Single Arm Dumbbell Snatch 3 x 3 3. Dumbbell Split Squat 3 x 6 4. Single Leg Box Jumps 3 x 3 5. Barbell Bent Over Row 3 x 6 6. Med Ball Overhead Throw 3 x 3 7. Dumbbell Chest Press 3 x 6 8. Plyometric Push Up 3 x 3

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The Contrast System The contrast system is similar to complex training in regards to its goal of strength and power development within the kinetic chain. Program set up is different within the contrast system relative to a complex system. Contrast training consists of a single strength training exercise performed immediately before an individual plyometric exercise. A contrast training system is again a very advanced type of training program that may not be conducive to the novice lifter or client with multiple kinetic chain dysfunctions. As with complex training, a contrast system utilizes low repetitions bases, a moderate number of sets, and a high training intensity.

Multi-Set System A multi-set system is utilized primarily for the development of stabilization, strength, or strength endurance within the neuromuscular system. A multi-set system incorporates a series of training modalities performed for a specified number of sets, repetitions, and at a load in accordance to the goals of the training program. A multi-set system can be utilized with the novice to advanced lifter. Program design is a key component within a multi-set system in order to achieve the desired outcome of the training program and in the addressing of any kinetic chain dysfunctions.

Sample Contrast System One

1. Barbell Front Squats - Split Squat Cycle Jumps 3 x 8/5 2. Barbell Romanian Dead Lift - Hang Clean 3 x 8/5 3. Wide Grip Chin Up - Sit Up Med Ball Throw 3 x 8/5 4. Barbell Bench Press - Med Ball Chest Throw 3 x 8/5

Sample Contrast System Two

1. Dumbbell Dead Lift - Single Arm Dumbbell Snatch 3 x 6/3 2. Dumbbell Split Squats - Single Leg Box Jumps 3 x 6/3 3. Bent Over Barbell Row - Med Ball Overhead Throw 3 x 6/3 4. Dumbbell Chest Press - Plyometric Push Up 3 x 6/3

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Push-Pull System The push-pull system incorporates the pairing of a hip dominate lower body exercise with a posterior orientated upper body exercise or a knee dominate lower body exercise with a upper body anterior orientated performed consecutively. An example of such pairings would be a barbell front squat (knee dominate lower body) with a wide grip chin up (posterior upper body). The push-pull system can be implemented into training programs orientated towards stabilization, strength, strength endurance, or power development.

Sample Multi-Set System One

1. Hang Clean 3 x 5 2. Barbell Front Squat 3 x 8 3. Single Leg Dumbbell Dead Lift 3 x 8 4. Barbell Bench Press 3 x 8 5. Wide Grip Chin Up 3 x 8 6. Single Arm Dumbbell Row 3 x 8 7. Lunge Position Cable Pull 3 x 8

Sample Multi-Set System Two

1. Single Arm Dumbbell Snatch 3 x 5 2. Dumbbell Step Up 3 x 8 3. Barbell Dead Lift 3 x 8 4. Alternating Dumbbell Chest Press 3 x 8 5. Single Arm Lat Pull Down 3 x 8 6. Bent Over Barbell Row 3 x 8 7. Cable Push - Pull 3 x 8

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Sample Push - Pull System One

1. Split Jerk 3 x 5 2. Barbell Front Squat - Chin Up 3 x 8 3. Barbell Dead Lift - Barbell Bench Press 3 x 8 4. Alternating Dumbbell Lunge - Single Arm Row 3 x 8 5. Single Leg Good Morning - Side-to-Side Push Up 3 x 8 6. Standing Cable Chops - Lifts 3 x 8

Sample Push - Pull System Two

1. Power Clean 3 x 3 2. Hang Squat - Wide Grip Pull Up 3 x 6 3. Romanian Barbell Dead Lift - Barbell Incline Press 3 x 6 4. Dumbbell Step Up - Single Arm Cable Row 3 x 6 5. Single Leg Reverse Hypers - Jack Knife Push Up 3 x 6 6. Lunge Position Cable Push-Pull 3 x 6

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Summary The number of exercises and types of training systems available to the fitness professional are vast. Numerous modalities, training programs, and techniques exist for the fitness professional to utilize with their client base. It is important to remember the requirements of the kinetic chain relative to the execution of the golf swing and understand any dysfunction within the mobility/stability pattern of human movement will adversely affect the golf swing. The process of developing a comprehensive functional strength training program for golf begins with the assessment. The utilization of a series of physical screens will assist in determining if any dysfunction exists in the kinectic chain. Once dysfunction of the kinetic chain has been identified, the next step is the development of a comprehensive corrective and performance training program. A functional strength program for golf will utilize a number of different modalities to improve neuromuscular control, stabilization, strength, endurance, and power capacities of the kinetic chain. Through a systematic process of training, the fitness professional can reduce the chance of injury, increase performance, improve quality of life, and provide their client base the opportunity to execute a biomechanically efficient golf swing.

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Documents

Golf Fitness Education Manual Series - Sean Cochran …seancochran.com/edownload/FunctionalStrengthTrainingManual.pdf · Golf Fitness Education Manual Series Functional Strength Training