Strength/flexibility program shown to increase clubhead speed and driving distance

One of my clients, a club pro, told me he was hitting the ball farther. I asked him, “Are you sure?” He replied, “I use GPS to measure my distance. I am positive”.

To hit a golf ball farther you have to increase your clubhead speed. Increased strength helps; increased flexibility helps a bit more. When you combine both increased strength and flexibility the improvement in clubhead speed is more that the sum of the improvement from flexibility or strength alone, as reporting in the December 1997 industry journal Fitness Management, researchers Wayne Westcott, Ph.D., and John R. Parziale, MD,

RESEARCH STUDY RESULTS

Flexibility & Strength Strength Only Flexibility Only

Clubhead speed +20 mph +3 mph +5.4 mph

Shoulder Abduct +11.9 deg. +1 deg. +13.5 deg.

Hip Flexion +16.3 deg. +2.8 deg. +15 deg.

Hip Extension     +8 deg. +3.4 deg.

The study demonstrated the improvement recreational golfers can expect from both MedX Stretch flexibility exercises and MedX circuit strength training. Used properly, MedX exercise equipment will increase:

• Strength

• Enhanced flexibility

Properly performed Medx rotary torso exercise produces improvements in strength and flexibility.

Enhanced flexibility is more that increased range of motion. It also includes more strength through that increased range of motion. For golfers, the result is a more powerful swing and an added measure of protection from injury.

At our Austin Strength Training facility we have a extensive line of MedX exercise equipment. MedX equipment is engineered to provide less resistance at the point where the muscles are weakest (in the stretched position). The resistance in the stretched position is sufficient to stimulate strength increases but not too heavy to be unsafe. With regular exercise on MedX equipment you will be more limber, stronger, and if you are a golfer, you can expect to hit the ball farther. Expect similar improvement for tennis and other sports where strength and range of motion are important.

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36 minutes of vigorous exercise over 5 1/2 months, the results.

To get more out of exercise it is essential to accurately determine the minimum effective dose and the amount of recovery time needed to produce improvement.  Perry, age 69, does his weekly 30 minute strength training sessions at our Austin strength training facility.  He recently began sprint training on one of our stationary bikes about three times a month. 

For the strength training we measure Perry’s time under load (TUL) for each exercise.  When the TUL increases to a certain point we raise the weight the next session.  Perry has been training for four years and continues to improve.  We keep accurate records.

We do the same for sprint training. To accurately measure improvement we control the variables:

• ·         Same difficulty level

• ·         Same number of sprints(6)

• ·         Same sprinting interval (22 Seconds)

• ·         Same recovery level (heart rate) before beginning the next sprint.

In May it took Perry 28 minutes to do six sprints.  Five and half months later his time had gone down to 18:30 minutes. That is a 9 ½ minute improvement - the same work in far less time.  Adding up all the twenty-two second sprints that comes out to a total of 36 minutes of sprinting time over 5 ½ months.

With 330,000 workout sessions under our belts working with a wide range of ages and abilities, we have a good idea of what constitutes an effective dose of exercise (it is not that much) and the recovery time needed to produce ongoing improvement.The sprints are demanding - that is what stimulates change – but the time commitment is small, and the benefits are worth it.

Request a complimentary first session at Kelly Personal Training

 Click here to schedule a session to try it yourself

Complimentary first workout

*Before you stop by please call us. We operate by appointment.

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