Should Golfers Train Like Other Athletes?

olympic-lifts-snatch2 Pic

Do think that he’s using any core muscles?

 

My last post discussed how far strength training for athletes has come since the days where many athletes didn’t lift weights.  In that post, I briefly discussed Frank Stranahan, a successful golfer and weightlifter from the 1940’s – 50’s.  That post got me thinking some so I decided to research info about strength training for golfers.  I came across an article from the Annual Review of Golf Coaching (2007) that includes a piece by Harvey Newton and responses to it from several other individuals.  Having spent time talking to Harvey in the past, I have great respect for his opinion and knowledge and I knew that this article would be a great place to start my research.  In this piece, Newton give some facts about Stranahan.  When you read this, keep in mind that Stranahan won 6 PGA events and 50 amateur tournaments.

Stranahan had experience as a competitive weightlifter, having officially lifted
235 lbs in the Press (no longer a competitive lift), 225 lbs in the Snatch, and 300 lbs
in the Clean-and-Jerk. In powerlifting, minus the Bench Press, his best was 410 lbs

in the Squat and 510 lbs in the Deadlift.

 

Does that sound like most modern golf training?  No.  What many people seem to be doing for golf specific training includes unstable surface training and lots of core training.  These programs tend to avoid heavy lifting and Olympic lifts.  The thinking is that golfers need to focus on developing their core muscles and that heavy lifting will cause them to become “muscle bound” and inflexible.  But is this the correct approach?

To decide, we need to take a look at the benefits of Olympic lifting:

  • Increased explosiveness
  • Increased core strength
  • Improved flexibility and stability

Of course the primary benefit of lifting heavier weights is increased strength.  With all of the benefits of heavy lifting and Olympic lifts, why wouldn’t an athlete want to do them?  Aren’t the goals of training programs for golfers to improve core strength, flexibility, stability, and be able to generate more power for longer drives?  It seems like Olympic lifts can help accomplish all of these.  I can understand if an athlete isn’t ready for this type of training, but why would you want to just automatically exclude them from a program?  Much like the authors of the articles previously I mentioned, I believe that if a golf athlete is physically ready, there is a definite place for heavy lifting and explosive training in golf training.  I know that this goes against the common line of thinking of many in the golf industry, but the goal of coaching is to help an athlete perform at their highest level.  These types of exercises have been shown to be beneficial for golfers and they do have a role in a strength program designed for them.

 

Mark

 

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4 Benefits of a Warm Up

Soccer Warm Up Pic

 

A Waste of Time?

There are many athletes that view the warm up as a waste of time.  It’s unfortunate that they view it this way.  They obviously don’t understand the true benefits of a properly designed and performed warm up.

So what are the benefits?

1. Increased Flexibility & Mobility – A good warm up can help to improve an athletes flexibility.  Of course this is important for the workout that is about to be undertaken, but it’s also important as part of long term flexibility development.  If an athlete doesn’t take part in activities that increase flexibility, they will lose it.  This includes stretching post-workout and warming up pre-workout.

2. Improved Performance – Warming up helps to increase muscle temperature, tissue flexibility, heart rate, and breathing rate.  All of these physiological responses to a warm up are meant to get your body ready for exercise.  It’s kind of like taking time to warm up your car on a cold morning.    Can you just hop in your car and drive off?  Yes.  Is it going to work as well when you do that?  No.  The same can be said for your body.

3. Decreased Injury Risk – Every time an athlete trains, practices, or competes, there is a chance of an injury.  A warm up is the first thing that an athlete can do to decrease this risk.  The primary reasons behind this are discussed in #1 and #2 above.

4. Improved Mental Focus – How focused are you without a little effort to forget the stresses that filled your day?  After dealing with customers, co-workers, emails, phone calls, traffic, family, etc, most of us are a little bit rattled and unfocused.  Even though many of our athletes may have different stresses, do you think that it’s much different for them?  Even teens have school, jobs, family issues, and social issues.  A warm up helps them to get focused.  It can help them to forget the issues they faced during the day and help them to remember why they are training.  If the workout is in the AM, the warm up can help to wake them up a little bit.  This can lead to improved performance and attitude.

While it’s important to take your athletes through a warm up, it’s also important to be able to tell them why they need to do one.  That can help them to give better effort during the warm up instead of just going through the motions.

 

Mark

 

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Crossfit – As Seen On TV

There's a right way, and there's a wrong way....

There’s a right way, and there’s a wrong way….

 

The Film Doesn’t Lie

Last night I was flipping around the TV looking to see what was on.  I only had a few minutes so I didn’t want to get too involved in anything. I came across a show about the 2012 Crossfit Games.  I’ve watched a few minutes of these shows in the past but never really paid much attention to them.  During last nights show, one of the events included female athletes doing pull-ups.  When I started to watch the pull-ups, I was left almost speechless.  Their legs were swinging with each rep.  Actually, swinging is an understatement.  Their form was horrible.  It almost reminded me of a gymnast swinging on the parallel bars.  During the same competition, the athletes had to complete a combo lift that included a front squat.  They had judges observing the squats to ensure that each squat was to parallel depth.  What amazed me was the fact that they cared so much about form on one exercise but not the other.  While many people know what Crossfit is, many others don’t.  These national shows are a chance for them to reach a lot of people and show off what they are all about.  Unfortunately, what I saw is more likely to scare people off.  It scares potential clients because it seems unsafe.  It scares Strength Coaches and Personal Trainers because we can just see injuries waiting to happen.  I know that Crossfit has a lot of fans out there.  It also has a lot of detractors.  From what I saw, I can understand why it has so many of the latter.

 

Mark

 

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You Can Write It On The Board, But You Still Have To Coach It

Plate Push Pic

A few days ago, a friend of mine started an online discussion about coaching.  He made a statement that criticized coaches who just write the strength workout on the board and then don’t actually “coach” it.  He was referring primarily to high school sport coaches.  In an ideal world, this wouldn’t happen.  Unfortunately, it happens much more often than most people realize.
So why does this happen? Usually it’s due to at least one of the following reasons:

  • The sport coach does not have a great strength training background.  He/She knows that their players should lift weights but they don’t understand all of the details about technique and program design.
  • The coach is overwhelmed with the duties of their sport and uses the class to plan for practices and games, make phone calls, etc
  • The ratio of players to coaches makes it difficult to truly instruct the athletes in proper training techniques

While all of these do make things difficult for the coaches, it still shouldn’t excuse them from just writing the workout on the board and trusting the kids to follow it correctly.  So what are the drawbacks for the kids involved?

  • Safety – As we all know weight rooms can be dangerous places. Poor supervision greatly increases the chances of something bad happening.
  • Not following the plan – As most of us know, teenagers all think they have a better way of doing things. In many instances, they will choose to follow their own plan rather than the ones they are given. This can create problems related to recovery among other issues
  • Effort Issues – Obviously some people are not nearly as motivated as others. Without someone watching over them and pushing them a little bit, they will never achieve what they’re fully capable of. Of course the other side of things is that some people are super highly motivated. Sometimes somebody has to hold these people back a little because they don’t understand the big picture of the training plan.
  • Fails To Prepare Them For College – Besides the fact that the athletes are missing out on proper physical conditioning that will benefit them at the college level, they are missing out on even more.  They are not being taught that strength training is important.  They also are learning that minimal effort is acceptable.  I’m sure that their college coaches will just love that.

While there are possible solutions, I won’t go on a rant about the most obvious one – putting a qualified person in charge of the S & C program – or any other ones.  I will say this, it’s a shame that it happens.  In the end, it affects the kids negatively.  Hopefully this is a trend that will change sooner rather than later.

 

Mark

P.S.  Be on the lookout for our mobile site www.sports-upgrade.mobi to debut soon.

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Balanced Training

Scales pic

Is your training program balanced?

Let Me Count The Ways…

How many different ways are there to draw up a training program?  How many different things influence a program?  Some programs are written up based on powerlifting concepts, some are more Olympic lifting based, some are written based on other concepts, and some are combinations of all of the above.  So which one is the right one?  Well that’s easy to answer:  the one that works best for the individual athlete.

Is there one perfect program?  No.  If there was, everyone would be using it.  That’s one of the neat things when training athletes:  based on what the athlete needs, we are all allowed to use our background and beliefs to design a program.  Regardless of what influences you in your program design, you need to keep one key thing in mind when designing the program.  What’s that?  You must keep the program balanced.  What has to be balanced?  Everything does.  What does everything include?  Check the list below to find out:

Balance This:

  • Push Exercises  & Pull Exercises – This should be common sense but some programs are loaded too much in one direction.  Remember, the object of training is to make the athletes better, not create imbalances.
  • Power & Strength Exercises – While there are different types of programs, there does have to be some sort of balance.  I don’t believe that a program can be based entirely on strength  or on power.  While I don’t necessarily think that it has to be a set amount of either type of work, both areas need to be addressed.
  • Prehab/Corrective Exercises & Training Exercises – Is there a place for prehab and corrective exercises?  YES!!  Do I like to see an entire workout based on them?  No.  I believe in trying to find ways to incorporate prehab and corrective exercises into the training plan.  At the same time, as long as it isn’t going to injure the person, I want them to be able to get in some “traditional” training during the same workout.  There is a place for both and they should coexist in the plan.
  • Flexibility & Strength/Power Exercises –  We’ve all seen the stereotypical “muscle bound” guy walking down the beach.  They’re strong as an ox.  Unfortunately, they are so inflexible that they can’t even move.  This is the last thing that we want in our athletes.  It is just setting them up for an injury.  Therefore, we need to make sure that there is an adequate amount of flexibility work included in our programs.  By in our programs, I don’t mean as a “homework” assignment for the athlete.  As we all know, in reality, they probably won’t do it (or will do it halfway).  Therefore, it needs to be included in the daily plan.
  • Speed/Agility/Conditioning Work – Do athletes need to work on speed?  Yes.  Agility?  Yes.  Conditioning?  Yes.  No matter what level they are, there needs to be some work in each of these areas.  Of course, it doesn’t have to be an equal split between the three.  The program should be based on the individual athletes needs.  But no matter how much they need conditioning work, speed and agility can still be integrated in to the program.  No matter how much they need to get faster and more agile, they cannot forget about conditioning.

Where does this leave us when we plan programs for out clients?  It generally leaves us with a multitude of things that we can choose to work on.  Unfortunately, none of us have the time needed to do all of those things. That is what creates the balancing act when planning a program.  We have to find time and ways to incorporate strength, power, speed, agility, conditioning, and flexibility exercises into our programs.  We also have to create a program that is based on individual needs, strengths, and weaknesses.  That is the challenge that we are all faced with.  Of course, putting together a good program and coaching the athlete through it makes all of the challenges worthwhile when you see a great end result.  That is the reward for the challenge.

 

Mark

 

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Combine Prep Isn’t Just Physical

Lacrosse Faceoff Pic

 

Combine Prep Opportunity

I recently trained a high school athlete for a lacrosse combine.  While I haven’t trained lots of lacrosse athletes previously, I was excited by the opportunity.  Besides, most of the training was focused on the combine events and not the sport itself.  We had about 2 weeks to prepare so we mainly focused on fundamental speed and agility skills .  We covered all of the basic things like arm drive, body position, accelerating, decelerating, etc.  Over the two weeks the athlete made numerous improvements in his physical skills and I felt sure that he would make a good showing at the combine.  Since he had never participated in a combine before,we also talked about everything from getting proper rest to how the combine would probably be run.  We he showed up on combine day, I wanted him to be prepared for every possibility that he might face.

The Result

A day after the combine, the athletes father called me to give me the results.  First, the father informed me that the coaches had told the athletes that they weren’t concerned with how fast they ran at the start of a game.  They wanted to see what they could do when they were tired.  Because of this, the combine participants all had to run multiple gassers before they did any combine drills.  While this was something that was certainly different from most combines, the athlete ran the gassers and still had an outstanding day.  He ended up impressing a lot of folks.  When the father told me the story and gave me the results, I was very happy with what the athlete was able to accomplish.

Mental Preparation

Just like all Strength and Conditioning Coaches, I always want my clients to do well in their sports, combines, tryouts, pro days, etc.  However, the father made one comment that made me realize how well prepared his son was for the combine.  He said that when his son showed up to the combine, he was “comfortably confident”.  To me this meant that he was confident in his physical skills, but that he also felt comfortable with everything that he was about to experience.  Those comments, plus the gassers that the kids had to run, made me realize how important it is for athletes to be prepared for all aspects of tryouts, combines, etc.  That should help them to perform better but should also help them to handle anything unusual that happens (like the gassers, rain, etc).  While I normally try to work in some mental preparation when I train athletes for these events, I really emphasized it with this athlete.  Primarily that was because he had never been to a combine before.  However, after his experience, I make sure to cover any details that I can with all of my clients.  This applies even to athletes that have been to multiple combines/tryouts.  While veteran athletes may have lots of good info, they may have picked up some bad “tips” also.  There is no telling what info that have gotten from other athletes, coaches, the internet, etc.  Because of this, sometimes it is necessary to do some “damage control” and make sure that they have good info to follow.  I probably put more emphasis on this part of the preparation than other people do.  The thing is, if I train someone, I want them to do their best.  I’m not just there to go through the coaching motions and take their money.  To me it doesn’t matter if it is a high school kid hoping to perform well at a combine, or a pro athlete prepping for a pro day or tryout.  Yes, if the pro athlete gets signed, it’s a great feather in your cap.  However, to the high school kid, his performance is just as important.

So, what’s the take home message?  Don’t forget to emphasize mental preparation with your athletes.  It can help your athlete to be better prepared.  It can also give them a huge advantage when things don’t go exactly as planned.

Mark

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Top 10 Posts of 2012 – Part 2

2012-13 Calendar Pic

 

Yesterday we started a list of Sports Upgrade’s top 10 most popular posts of 2012.  In case you missed it, you can see # 6 – # 10 here.  Today we give you # 1 – # 5.  Be sure to read any that you may have missed during the year.

Enjoy.

5.  Post Season Recovery For Athletes – How? – Want some ideas for what to do with your athletes during the post-season recovery period?  Here are some that you can use.

4. Post Season Recovery For Athletes – Why? – Why do athletes (especially teens) need a chance to recover after their season is over?  Here are 3 reasons.

3.  Gentle Reminders From Coed Softball – What did I learn from playing a season of coed softball?  Find out here.

2.  How Important Is Landing In Preventing ACL Injuries? – What can you do to help your athletes prevent ACL injuries?  Work on their landing skills

And now, for the top post from the Sports Upgrade Blog during 2012…..(insert drumroll here)…..

1.  Concussion Prevention For Football:  Strengthening The Neck – We’ve always believed that it was important to strengthen the neck to help reduce the chance of cervical spine injuries.  It may also help to help prevent concussions.  This post tells you how to effectively train the neck.

There you have it:  our top posts of 2012.  We’ll be bringing you more insight and info in 2013.  Be on the lookout for more blog posts, more newsletters, and more video posts.

Here’s to an awesome 2013 for you!!!

 

Mark

 

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Top 10 Posts of 2012 – Part 1

2012-13 PicSorry that it’s been a while since my last post. I’m finding out that having a new baby in the house tends to make things somewhat hectic.  It also tends to alter any type of normal routines that you have.

Since we’re at the end of the year, I thought it would be a good idea to look back at some previous posts from Sports Upgrade.  In case you missed any of them or want a second look, here are our most popular posts during 2012.  Today we’ll give you # 10 – # 6.  Check back tomorrow for # 5 – # 1.

Enjoy!

10.  More Isn’t Always Better – Monitoring For Overtraining – How can you monitor your athletes for overtraining?  Here are a few methods that you can use.

9.  Female Strength Training –  Why is it important to get high school female athletes into the weightroom?  Here is a list of reasons.

8.  Why Junction Boys Syndrome Still Exists – The last thing that any of us want is for one of our athletes to die due to the training program that we have designed and overseen.  But it still happens.  Why?

7.  Good Nutrition is 24/7 – What can be done to help your athletes to eat smarter?  Here are some ideas.

6. Don’t Skip The In-Season ProgramWhat happens to an athlete if he doesn’t lift weights during his/her sports season?  Here are 2 big negatives.

Don’t forget to check back tomorrow for the top 5.

 

Mark

 

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The Right Way

I have been very fortunate to have some great influences in my life.  I have had numerous family members, friends, and others help me out and show me the way.  I was also blessed to have several incredible coaches when I was younger.  They not only taught me the sport, but they taught me about  life.

There are two coaches that I will probably always remember.  One was a youth soccer coach and one was a high school football coach/ strength coach.

The soccer coach taught me two important lessons:

  • Work hard – As young kids, we probably ran more sprints than other teams that we played against.  While hard work isn’t always fun, it is necessary to get you better.  We learned to accept that and we had good teams as a result.
  • Nothing is given – I had my first sports injury experience while playing soccer.  I hurt my knee and the doctor had me sit out for two weeks.  I had been a starting forward before the injury.  My first game back I was told that I was going to be a starting midfielder.  I said “Coach, I’ve never played midfield.  I play forward.”  His reply, “You’ve been out hurt and you lost your spot.  You have to earn it back.”  That may have been the hardest I ever played in my life.  By the second half, I had my spot back at forward.  Lesson learned.

From the football coach, I learned too many things to count:

  • Hard Work – As a player, I learned even more about the importance of hard work and never slacking off.  I also realized how many people don’t like hard work.
  • Structure – I was also very fortunate to be part of a well-structured strength training program.  There was an intelligent plan and we followed it.  It took me awhile to realize how rare this is in high school programs, even today.
  • Program Implementation – Later in life, I got to work with my former coach for 8+ years.  He taught me an incredible amount about designing and implementing programs as well as many of the finer details of strength training.  He did a great job teaching and explaining why certain exercises should be done a certain way.  He also made sure that the whole program was sound and done correctly.
  • Working Around Injuries- One of the greatest things that I learned was how to work around an injury when training an athlete.  I really learned to look for alternative exercises instead of just having an injured athlete sit out.
  • Faith – I also have to give him credit for teaching me about many things other than coaching.  Tops on the list has to be all that I learned from him about my faith.

After thinking through all of the things that I learned from these coaches, what is the most important life lesson that I learned?  It has to be to do things the right way.  In life and in coaching, it is important to do things with integrity, to work hard, to not slack off, and to do your best.  Every day we can find examples in the news and in our own lives of people not doing things the right way.  It’s easy to avoid adding your name to that list – just do things the right way.

Mark

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They Can’t Run

One of the problems that I see when watching youth sports is that many of the athletes have poor fundamentals.  The major thing that many of them lack is the ability to run effectively and efficiently.  Obviously Strength and Conditioning Coaches notice things like this.  What gets me is, why doesn’t anyone else notice it?  Don’t the sport coaches see it?  What about the parents that sit at every practice and game?  It may take an expert to fix the problems, but it doesn’t take one to recognize that there is a problem.  When I watch young athletes run, I see arms flying in all directions, bodies out of control, etc.  Nobody notices this?  Even if the coach can’t fix it, he should realize that there is a problem and refer the kid to someone who can.  Or he can ignore it and let the kid continue to use poor movement patterns.  This leads to inferior performance and injury issues. So why doesn’t someone do something?  I guess it would make too much sense.

Mark

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