Spring is here.
Finally, that white stuff has disappeared and gave way to the beauty that is green.
I can picture it now, the smell of freshly cut grass and a little dew still on the practice green.
Put yourself there.
It’s time for your first round of the year. Expectations are high and you’re hopeful to pick up right where you left off last fall. The first tee shot is as nerve wracking as they come, no breakfast balls today… you tell yourself.
You stop putting to take a minute and self-reflect on all of the things that you did to improve your game this past offseason..... . .
Maybe you hit up one of those cool simulator shops.
Maybe you trained hard in the weight room.
Maybe you discovered yoga.
Maybe you upgraded your clubs.
Or, maybe you did nothing...
Pretend with me for a second that you are a professional baseball player, playing for the Milwaukee Brewers, and ask yourself, given the level of effort you gave this past offseason, are you going to see performance improvements?
Now pretend you play for the Green Bay Packers…
Now pretend you play for the Milwaukee Bucks… I’m a Wisconsin sports fan if you couldn't tell.
The reason I want you to put yourself in all of these positions is because, that is exactly where you are going to find yourself this coming spring when you take the course.
Golf, while it gives off the appearance of differing greatly from all of these other sports, the bodily impact and preparation necessary doesn’t.
Your golf swing isn’t soft. Your training shouldn't be either.
Let’s dive deep…
One study published in 2005 found that a 116 mph golf swing produced a max force output of 125% of bodyweight. It also found that peak power was 3875 Watts and peak torque was 42.1 Nm (1).
A 2018 study (3) measured bodily segment rotational velocity of the golf swing and noted the following:
Peak upper torso rotational velocity took place after impact and averaged 929 degrees/sec
Peak hip rotational velocity occurred during the downswing and averaged 415 degrees/sec
The lead arm moves at upwards of 1100 degrees/sec (10).
For some references, the lead foot of a baseball batter creates a force production total of about 123% of body weight (compared to the golfers 125%). Peak shoulder rotational velocity for a baseball player is roughly 937 degrees/sec (compared to the golfers 1100 degrees/sec) (2).
Further, if we look solely at the spinal load during the golf swing we see extreme loads in the form of shear, torsional, and compressive. One study reported that the compressive forces on the spine can total greater than 6 times your body weight, and some studies have reported 8 times your body weight. Anterior and medial shear loads are estimated to be upwards of 1.6 times your body weight (4).
A 2006 study found that peak angular velocity of the hip during a soccer kick was roughly 150 degrees/sec while the knee was 1040 degrees/second (compared to the golfers 1100 degrees/sec) (8).
One study found that professional quarterbacks, when throwing a football for maximal velocity, reached an elbow extension velocity of ~1700 degrees/second and torso rotational velocity of 950 degrees/second (11).
All of this to say, the golf swing is not soft.
It competes in all of these metrics with sports and movements that we call “physically demanding.”
While it is true golf is a sport we can play for a lifetime due to the lower levels of aerobic demand, reactivity and simply the availability of it, the physical impact it has on the body is no less than that of baseball, soccer, tennis, volleyball, and basketball. Even parts of sports like football (if we remove the contact element), track and field, etc. could be viewed as having an arguably similar level of physical demand.
The golf swing impacts the body. Proper physical preparedness is necessary to elicit injury resilience as well as your highest performance potential.
Physical Preparation to Boost your Golf Health
From a health perspective, proper physical preparation will increase joint and tissue health, strength levels as well as cardiovascular health. Put simply, stronger muscles and tendons won’t break as frequently compared to weaker ones. Strength and physical fitness levels will also boost the recovery process both in-between shots and in-between rounds.
Physical preparedness also includes maintaining proper mobility and stability throughout the body, creating freedom of joint movement and allowing you to reach the positions that your golf swing calls for.
As we discussed above, the golf swing can produce roughly 250 Newtons of force (if you weigh 200 lbs.) and 1100 degrees/second of lead arm angular velocity. If your body obtains the ability to produce 500 Newtons of force and move at 1200 degrees/second, all the sudden your golf swing is much less demanding on the body and its impact will be limited.
Physical prep creates a holistic and robust movement system that will transfer to your overall health levels as well as your golf game.
Health underlies all athletic performance. If higher performance is the goal, the first place to look is heath.
Physical Preparation to Boost your Golf Performance
From a performance perspective, proper physical prep will boost your ability to play the game and perform at a high level. A 2011 meta-analysis showed that higher clubhead speed and better golf performance is linked to greater strength levels (5). One study even showed that simply strength training once per week can have large impacts on clubhead speed (6).
Further, not only will greater physical abilities have the potential of boosting clubhead speed, but your consistency will increase greatly. A more well rounded movement system that is adaptable and robust will create more consistent energy levels and a better functioning neuromotor system.
Too often we talk about the physical side of training and performance without mentioning the driver of all movement - the nervous system (and I am as guilty of this as anybody). A more physically prepared movement system will create neuromotor efficiency and boost motor control, allowing your swing to be more functional and adaptable, producing consistent results.
Let’s wrap it up…
From a physical viewpoint, your golf swing is as demanding as the baseball player trying to hit a 95 mph fastball or the quarterback launching a hail mary down the field.
Why do we treat it differently from a training perspective?
Why don’t we give it the energy and effort it deserves?
Why don't we prioritize creating an athletic foundation and physical preparedness levels?
The golf swing is not soft. Your training shouldn’t be either.
Let’s go low.[carter_signature] . . .
1. Nesbit, Steven M, and Monika Serrano. “Work and power analysis of the golf swing.” Journal of sports science & medicine vol. 4,4 520-33. 1 Dec. 2005
2. Welch CM, Banks SA, Cook FF, Draovitch P. Hitting a baseball: a biomechanical description. J Orthop Sports Phys Ther. 1995 Nov;22(5):193-201. doi: 10.2519/jospt.19220.127.116.11. PMID: 8580946.
3. Steele, Katherine M et al. “Golf Swing Rotational Velocity: The Essential Follow-Through.” Annals of rehabilitation medicine vol. 42,5 (2018): 713-721. doi:10.5535/arm.2018.42.5.713
4. Lim YT, Chow JW, Chae WS. Lumbar spinal loads and muscle activity during a golf swing. Sports Biomech. 2012 Jun;11(2):197-211. doi: 10.1080/14763141.2012.670662. PMID: 22900401.
5. Torres-Ronda, Lorena et al. “Muscle strength and golf performance: a critical review.” Journal of sports science & medicine vol. 10,1 9-18. 1 Mar. 2011
6. Coughlan, D., Taylor, M. J. D., Wayland, W., Brooks, D., & Jackson, J. (2019). The effect of a 12-week strength and conditioning programme on youth golf performance. International Journal of Golf Science, 8(1).
7. Not used.
8. Kellis E., Katis A., Vrabas I.S. (2006) Effects of an intermittent exercise fatigue protocol on biomechanics of soccer kick performance. Scandinavian Journal of Medicine and Science in Sports 16, 334-344
9. Not used.
10. Cheetham, P. J., Rose, G. A., Hinrichs, R. N., Neal, R. J., Mottram, R. E., Hurrion, P. D. and Vint, P. F. 2008. “Comparison of kinematic sequence parameters between amateur and professional golfers”. In Science and Golf V: Proceedings of the World Scientific Congress of Golf, Edited by: Crews, D. and Lutz, R. 30–36. Mesa, AZ: Energy in Motion.
11. Bohnert, Kyle. (2016). A COMPLETE KINEMATIC, KINETIC, AND ELECTROMYOGRAPHICAL ANALYSIS OF THE FOOTBALL THROW IN COLLEGIATE QUARTERBACKS. 10.13023/ETD.2016.273.[post_title] => Your Golf Swing Isn't Soft. Your Training Shouldn't be Either. [post_excerpt] => Spring is here. Finally, that white stuff has disappeared and gave way to the beauty that is green. I can picture it now, the smell of freshly cut grass and a little dew still on the practice green. Put yourself there. It’s time for your first round of the year. Expectations are high and you’re hopeful to pick up right where you left off last fall. The first tee shot is as nerve wracking as they come, no breakfast balls today… you tell yourself. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => your-golf-swing-isnt-soft-your-training-shouldnt-be-either [to_ping] => [pinged] => [post_modified] => 2021-04-13 20:45:23 [post_modified_gmt] => 2021-04-13 20:45:23 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=46643 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 0 [filter] => raw ) ID: 46643Array (  => 1824 )
My first home gym was a squat rack, some machines and a bunch dumbbells. It emphasized heavy equipment, minimal floor space and focused on muscle not movement. It's no wonder I was stiff and inflexible. In 2005, at age 42, I decided Movement Not Muscle was how I wanted to train. Don't get me wrong, I wanted to stay strong and maintain as much muscle mass as I could but it became increasing more clear to me that if I was going to enjoy life to fullest, moving well with no joint pain and stiffness had to become priority #1. So I rebuilt my Home Gym into a Home Band Gym with the emphasis on getting mobile, functionally strong, metabolic fit and keeping my joints feeling good.
I just wanted to shoot you a quick note to say “Thank you!” In the midst of the chaos and quickly evolving situation with Coronavirus, many of my friends are stressing because they are scared to go to their local gyms to workout. This fear has not once entered my mind because of RBT. You have prepared me and so many others for being able to workout wherever we are. I won’t miss a workout due to not being able to go somewhere. This situation has also allowed the opportunity for me to share about you & RBT without falling on deaf ears or being dismissed as a fantastic workout option.
Thank you, Dave, for leading the charge!!
See you in the Band Gym, quarantined or not!
Beth M - Proud Band Gym Member
_____________________________________________No concern for damaging walls or floors. Weights, kettlebells and dumbbells leave a mark on carpet or wall. Constantly having to move them around is both a hassle and usually ends up damaging carpet or walls. Bands don't. Therefore you don't have to own your home to have a Band Gym in your home. Bands make all other exercise tools, including free weights, more versatile. Once you get your band gym setup and going, you will quickly discover how bands make other training tools better. For instance if you have a few DB's laying around, combining bands with light weight dumbbells creates an entirely new dimension to your home gym. Body weight exercises become a lot more fun and doable. Adding band resistance to simple body weight push-ups, pull-ups, squats, lunges, and planks can done quickly. However band assistance can also be applied to make these same exercises a "doable" exercise that you can now successfully perform with good quality. Bands train athletic performance as well as fitness. With the explosion of competitive recreation adult events like various runs, tough mudders, spartan races and year-round recreational challenges, it is important to many individuals to have a home gym that allows them to train performance not just fitness. Fortunately a bands variable resistance and non-gravity dependence, allows the aging athlete to train power, speed and 3 dimensional functional strength. Plus many of these same aging adult athletes have athletic children who want to improve speed, power and explosiveness.
Make sure that before you purchase bands, you check to see what training and teaching resources come with purchase. This will be very important, especially if you are new to band training. For example, at Resistancebandtraining.com all new customers are provide login credentials to their own private RBT Customer Portal. This portal provides them with unlimited training, teaching and workout resources that is continually updated to ensure information is the most current.
VBALL = VCH * ( MCH / MBALL )The Law of Conservation of Momentum can also be applied when discussing transmitting forces throughout the body and into the club head - but we will dive into this later. So, I’ll ask it again, why does this matter? We need to understand the underlying mechanisms of movement and athletic success in rotational sports, in order to understand how we should train it. Check out the visual below that does an awesome job at breaking down all the principles and underlying characteristics that impact rotational success and clubhead speed generation in the golf swing. Knowing the physics, and seeing this image, we can more clearly understand the trainable aspects of rotational success (highlighted in yellow):
Greater muscular strength can enhance the force-time characteristics (e.g., RFD and external mechanical power) of an individual that can then translate to their athletic performance. Muscular strength is strongly correlated to superior jumping, sprinting, COD, and sport-specific performance (1).Further, when we look at research surrounding the golf swing we see that one differentiating factor in the elite players is their ability to generate large amounts of ground reaction forces during their swing (2,3). Strength training can also offer other benefits outside of its contributions to force production, and subsequent power development, including:
Power = [( Force * Displacement ) / Time]
Power = [ Force * Velocity ]Our body creates power in many different ways, one being the stretch shortening cycle (SSC). Other ways include high levels of concentric rate of force development. Check out the side bar below for a deep dive into the SSC and it’s potential contributions to rotational power.
In fact, the most interesting aspect of evolution is that it only works because of its antifragility; it is in love with stressors, randomness, uncertainty and disorder - while individual organisms are relatively fragile, the gene pool takes advantage of shocks to enhance its fitness (7).Did you know, over 75% of the world is lactose intolerant (1)? After infancy, the majority of the world’s population stops producing the enzyme lactase, which is responsible for breaking down lactose, the carbohydrate found in dairy products. It is believed that somewhere in the last 10,000 years, as livestock became more popular, along with their milk production, humans began developing the enzyme lactase (and maintaining it) in order to properly digest this new, caloric dense food source. Prior to creating this adaptation, humans had to ferment the products that were being produced by the livestock, which removed upwards of 50% of the caloric density of the food. During times of famine, the individuals that could consume these additional calories were much better suited to survive. Humans adapt in order to mold to the environment they find themselves within. Let’s look at another form of adaptation… vaccinations (I know, topical). Vaccines create active immunity of a harmful agent, by injecting a small dosage of that harmful agent into our body - a pretty wild concept if you ask me. Once injected, our body becomes sensitized to that harmful agent, exposing and stimulating B-Lymphocytes to prepare them for future instances of the harmful agent. By exposing the body to a small stress, we can create an adaptation to protect it from larger stresses in the future. Incredible. Let’s relate this to sport. Looking through the short-term lens, a sporting environment represents a constantly changing, dynamic problem that is in need of solving by the athletes and coaches. The teams that can most successfully mold (adapt) to the environment, will be able to solve the problem it presents most efficiently - and therefore win the game.
Once the opposition starts reacting to and trying to thwart the game plan, the coach must make adaptations and corrections that improve the team's ability to reach its objectives and win the game in the conditions in which it finds itself (2).Individual athletes need to adapt to the sporting environment that each individual play presents. A basketball player driving to the basket will have to adjust her finish around the rim, based on the defenders attempts to stop her. A running back needs to adapt his movement to create space based upon how his teammates open running lanes and defenders actively try to close them.
The critical word, adaptive. To sustain success, each unit - and I include coaches in this as well - needs to be able and allowed to adapt (2).Looking through the long-term lens, athletic development requires periods of stress and novel stimuli, paired with periods of recovery, in order to promote adaptations. If an athlete wishes to gain strength, they must stress the body through lifting. If an athlete wishes to improve speed, they must stress the body by sprinting at max velocity. If an athlete wishes to improve mobility, they must stress the body in new ranges of motion. The body will adapt to the stresses and stimuli it is given. In the end, humans, and more specifically athletes, need to be adaptive in order to better fit the present and future dynamic environments that they find themselves within. Lucky for us, our body’s are created to do so. The General Adaptation Syndrome Hans Selye, famous Endocrinologist and Scientist, first coined the term General Adaptation Syndrome (GAS) to discuss the way in which living creatures respond to stress. Selye breaks down the body’s adaptation mechanisms into 3 phases (modern scientists have added a fourth):
When skeletal muscle is subject to an overload stimulus, it causes perturbations in the myofibers and the extracellular matrix. This sets off a chain of myogenic events that ultimately leads to an increase in the size and amounts of myofibrillar contractile proteins actin and myosin, and the total number of sarcomeres in parallel (3).In order to elicit adaptation, there needs to be an initial stressor causing damage to the system that is greater than a given threshold. 2. Resistance Phase The resistance phase represents where adaptation occurs in the cycle. Stress causes a decrease, but the system will recover and adapt to levels higher than those previously established before the stimulus. Look at vaccines… We inject ourselves with a small dosage of poison (stress) and become subsequently stronger and more resilient (adaptation). Look at muscle growth… We cause microdamage at the muscular level through training (stress), in order to subsequently grow those muscles (adaptation). Look at learning… We are presented new information (stress), initially confused, but subsequently grow by learning the material (adaptation). In fact, let's dive deeper into learning… A 2009 study by Kornell and Metcalfe tested sixth graders in their ability to learn vocabulary terms. During practice sessions, terms were presented in either condition 1 or condition 2. In condition 1, the term and the definition were given simultaneously, providing immediate feedback. For example, A temporary stop in action or speech: Pause. In condition 2, definitions were provided without the term associated with it. After being presented the definition, the student was forced to type in a guess regarding the matching term, and only after doing so were they provided feedback regarding the correct answer. For example, To make or become better: ________ ***Delayed feedback until the student has generated a potential answer*** Improve. The results showed that by providing immediate feedback (presenting both the definition and the term immediately) the student was much less likely to learn the term, as compared to the delayed feedback condition. Researchers concluded that this was, in part, due to putting in additional effort and struggle while coming up with a guess in condition 2. Forcing the student to generate an answer, even if that answer was incorrect, led to heightened levels of learning. Stress led to struggle, which was necessary to promote heightened learning. Adaptation. 3. Supercompensation Phase. Although not specifically a part of Selye’s initial GAS, many experts have begun including a phase in between (2.) Resistance and (4.) Exhaustion, and they are calling it the Supercompensation Phase. In this phase, we reach and maintain the new level of performance, above and beyond our initial level prior to the stimulus. On a trip to Yellowstone National Park last year I had the opportunity to learn about a strategy employed by firefighters to improve the ecosystem and safety of forests called controlled burns. Essentially, firefighters set forests on fire in a controlled manner in order to do 2 things:
Just as spending a month in bed leads to muscle atrophy, complex systems are weakened, even killed, when deprived of stressors (7).Humans were created to be adaptable. By limiting the stress placed upon ourselves from a physical, psychological, and intellectual standpoint we treat ourselves as fragile beings - which we are not. Fragile - Easily broken or damaged (5). Antifragile - “… beyond resilience or robustness. The resilient resists shock and stays the same; the antifragile gets better” (7). Taleb argues that by avoiding small volatility, you are unsuccessfully preparing yourself for when randomness and chaos (large volatility) presents itself. Small mistakes are crucial to the growth of systems - and humans. Think back to our forest fire example earlier… If firefighters choose not to enact the controlled burns, once a forest fire erupts, it will be much more devastating. Think back to vaccines… If we don’t insert a small dosage of the harmful agent, once the harmful agent presents itself, we will be much worse off. Let’s look at athletes… If an athlete hasn’t been exposed to a certain position, velocity, or intensity prior to gameday, once the chaos of the game presents itself, the fragility of the system will too.
So, alas, we humans are afraid of the second type of variability and naively fragilize systems - or prevent their antifragility - by protecting them. In other words, a point worth repeating every time it is applied, this avoidance of small mistakes makes the large ones more severe (7).Let’s build antifragility in our athletes. Let’s let them fail. Let’s give them stress. Let’s allow them to adapt. We need to pull them down (to a degree) to lift them up. We need to provide subtle stressors, so when the large stressor of gameday presents itself, they are prepared. We need to cut them back, in order to allow them to grow. We need to give them a mountain, in order for them to climb it. There are many parallels between Taleb’s definition and description of antifragility, and Selye’s General Adaptation Syndrome. Both require stress. Both lead to adaptation. Both create growth. Both gain from disorder. . . . . . And so do you. [carter_signature] Sources
Our mission is to empower your health and performance in the pursuit of greater golfing success and longevity.Our aspirations extend far beyond golf, but never are decisions made without the game in mind. Your golf success is at the forefront of our goals and we are here to carry your bag on 100% of your journey (metaphorically), but first you must understand… High level golf performance and longevity is created both on and off the course. It is not dependent on the price tag of your clubs or the size of your driver. It’s not dependent on the ball you play or the weather conditions. It’s not dependent on the shoes you wear, or even, and this might surprise you, your lucky ball marker. Your golf success starts with you. Not your golf coach. Not your playing partner that gives way too many tips. Not even us. It starts with you. You have the power to improve your game. We are here to help. We are here to guide. We are here for you. But, after all is said and done, when you feel better, move better, and play better, know that it wasn’t because of us… it was because you decided to empower yourself. Change takes time. Adaptations take time. Golf success takes time. Consistency is the most important attribute to take your game to the next level. This program, and these manuals, are just a stepping stone on your path to peak performance and longevity. Your lowest round is out there, and we want to be there when you find it. Be patient, be consistent, and be ready… to go low. [carter_signature] [post_title] => Welcome to RBT Golf Training [post_excerpt] => Our mission is to empower your health and performance in the pursuit of greater golfing success and longevity. Our aspirations extend far beyond golf, but never are decisions made without the game in mind. Your golf success is at the forefront of our goals and we are here to carry your bag on 100% of your journey (metaphorically), but first you must understand… [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => welcome-to-rbt-golf-training [to_ping] => [pinged] => [post_modified] => 2021-03-24 18:24:10 [post_modified_gmt] => 2021-03-24 18:24:10 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=46498 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 0 [filter] => raw ) ID: 46498Array (  => 1824 )
Are exercises like the one shown below, an injury hazard?First, let me ask you something, do you play golf? Tennis? Pickleball? Softball? Basketball? Hockey? Baseball? Football? Do you do yard work? Or garden? Carry things? Shovel? If so, your body is going to rotate. It happens. It is one of the 3 primary planes of movement that we must have proficiency in. When we look at our core structurally, we will see that 87.5% of the musculature is directed horizontally or diagonally (as opposed to vertically) (1). This would tell us that the human body, specifically the core, is built in a manner to allow for rotation. In no way am I prescribing the exercise shown above. This exercise is extremely advanced and would need to be progressed correctly based on your overall fitness and mobility level. However, if you look at that and call it dangerous, check out the video of Tiger Woods swinging a golf club below. Now, let’s ask the same question, using the same logic, is this dangerous? Your body is built to move and explore. As part of that, they are built to rotate (and also resist rotation - but that’s a topic for another day). Unless we train it, utilize it and perfect it, we will lose that ability. Furthermore, if we wish to complete athletic movements that challenge us in a rotational manner, like golf, we need to expose our bodies to those movement patterns prior to completing them in the more stressful manner of sport.
For those not familiar with “Contrast Band Training” it involves combining the constant resistance of free weights with the variable resistance of bands.
Squatting is the grandfather of all lower body movementsI know some may argue the deadlifting is more important. However, when you look at how much we squat throughout the day, to me, squatting still trumps deadlifting. There are 6 Band Squat Setups you can use to strength train the bilateral squat movement. Each of these 6 setups has it own advantages and disadvantages when it comes to strengthening the squat motion. However, when you consider that all of them use bands, it's an absolute guarantee that you will find one that works for you. In this article I take you through each setup and discuss the advantages and disadvantages of each band squat setup.
Video of Setup
Video of Setup
Video of Setup
Video of Setup
Video of Setup
Video of Setup
Don't let Father Time take away 2 important elements of functional fitness agility and dynamic balance. Try the Figure 8 Tabata Cone Workout.As an active adult, working on agility and dynamic balance is important, knowing Father Time is trying to take that away from you. Resistance band training is one of the best ways to work on foot agility while training the body to stay dynamically balanced in standing at all times. The Figure 8 Tabata Cone Workout requires minimal space and was one of the first RBT Workouts I created to work on those 2 elements of functional fitness while creating a fun way to burn fat.
Joint friendliness is the key to the Boulder Shoulder Band Workout being sustainable at any ageThe shoulder region is the most frequently injured joint in the body when it comes to training with free weights. As a result, RBT Shoulder Training, especially in the active aging population, has been a game changer over the past 10 years. The Boulder Shoulder Band Workout has not only been an RBT staple shoulder building workout, it has also allowed 1000's of people with nagging shoulder pain, due to long-term weight lifting, to regain complete pain free shoulder functional strength.
Spartacus Band Workout 2 - Attached Triple ThreatSpartacus Band Workout 2 applied the same 3 in 1 progression while using more attached versus attachment free band setups. However, the ability to seamlessly flow from one level of progression to the next was even easier to do with attached resistance band training. This makes Spartacus 2 an even more effective interval fat loss, strength training workout.