Cochran answers more training questions

June 21, 2006 By Sean M. Cochran Special to PGATOUR.com

Hi Sean,

Along with golf I compete competitively in track and field. After hard workouts on the track I find my golf game will suffer. I am a 3 handicap and compete in many junior golf tournaments and various track meets during the summer. I was wondering if maintaining two sports competitively is the wrong approach if I want to become the best golfer I can be? Should I turn my focus entirely to golf?

Also, as a 17 year old is weight training a good idea?

Thanks,

Sean

Sean brings up some interesting points in his questions. I know it is very common for high school athletes to compete in more than one sport. It is a tough decision and not one I will make for any young athlete to decide on participation in a single sport. In my opinion I believe the playing field for high school athletics has changed in recent years. If a young athlete has the desire to compete on the collegiate or professional within a certain sport, I am finding in today's day and age there are many benefits to focusing on a single sport. Again, this is a decision for you and not me to make.

What I can provide is some insight upon your other questions. The situation of your golf game suffering when competing in track is very common. We could easily insert different sports into the sentence such as football and baseball or tennis and swimming. The reason for the outcome is the sports themselves. Let me explain, each individual sport be it football, baseball, golf, or tennis utilizes the body in a very different manner. As a result the movement patterns and stresses placed upon the body are very different. This causes adaptation in both your neural and muscular systems. As your body adapts to the specific requirements of the sports it becomes very difficult to compete in a completely different sport at a very high level. This is probably why you are finding it difficult to compete in both track and golf (your body adapts to running track and then it is asked to swing a golf club, a very difficult transition to make).

Your second question about weight training at the age of 17 is easily answered. Regardless of your sport, physically training the body to excel within your chosen sport can be of benefit. Now remember, developing your body for a specific sport is not just about lifting barbells and dumbbells, it is more than that. The goal of such training is to develop your body around the requirements of the sport. This allows for you to physically execute the requirements of the sport at a higher level. The training for a specific sport may include lifting weights, but is not limited to only lifting weights. Training for a sport will incorporate flexibility exercises, balance drills, muscular strength training, power drills, or even agility drills. The point is to develop every component within your body required of the sport. Golf requires different physical components to be developed than does football or track.

Best of luck in your athletic pursuits.

I have had a total knee replacement eight months ago, hernia surgery three months ago and rotator cuff surgery two months ago - still seven weeks of therapy to go. Will your book and DVD be useful to me in getting back into golf shape? I am anxious to get back to playing but I have been limited in what I have been able to do.

Let me know and thanks,

John

John,

This is a type of a question that I commonly receive. I do hope your rehab is going well. First and foremost after surgery it is best to follow the prescription and recommendations of your physician.

It sounds as though you are seeing a physical therapist on a weekly schedule and participating in an active rehabilitation program. Before implementing any type of golf fitness program (mine included), I would suggest completing your rehabilitation program. Even though you may feel better and you want to do more it is always best to complete your rehabilitation program first and then proceed to the next step.

The next step would be getting you back to swinging a golf club and playing. This is the portion of your return to golf where a golf fitness program can be of benefit. Often times after the completion of physical therapy the body will require additional training to get it back to where it needs to be to play. A golf fitness program can bridge this gap and assist in the process.

I find the best process in this stage of your return to the course is to receive assistance from your physician and physical therapist. Inform them of your desire to return to the golf course, and let them help map out your training. This portion of training will probably include a golf fitness program and practice schedule to build you back up to where you need to be.

Best of luck with returning to the course.

Sean,

I enjoyed your article on the "core" for golf.

What would you say are the 2-3 best exercises for the core? Should they be performed more than once a week? And how many sets and reps should you perform in a workout for the core?"

Thanks,

Dwayne Hines

Dwyane,

I am glad you enjoyed my article and thanks for the questions. Breaking down core training into the best two or three exercises is difficult. I would have to say if you are only going to perform three exercises for the core, Implement one exercise to train the "front side" of the core, a second exercise to train the "back side" of the core (i.e. lower back), and a third exercise to train the core in a rotational manner.

A good "front side" core exercise is physio-ball crunches, a "back side" exercise could be alternating superman's, and the physio-ball Russian twist is a great rotational exercise. Remember, additional components of the core require training for golf and just three exercises cuts you a little short.

Sets and repetitions for each exercise are dependent upon the individual. You must take into account age, fitness levels, and training experience. Usually the number of sets for each exercise is anywhere from one to three sets and repetition schemes are in the range of 8-25 per exercises. Core workouts can be performed anywhere from two to five times per week, again dependent upon the individual.

Thanks again for the great question.

Sean,

I recently purchased your golf fitness program and wanted to get started. But I do have a problem with my right shoulder and neck.

Question: Can I still benefit from this program by eliminating some of the exercises that cause problems? I would think that I would gain some but maybe not to the fullest extent.

Thank you,

Bob Glass

Bob,

To answer your answer question directly, yes you will still gain benefit from the utilization of a golf fitness program. Many individuals as a result of previous injuries are unable to perform certain golf fitness exercises without experiencing pain.

I always suggest with any training program, if you are feeling pain or discomfort with a specific exercise remove it from your program. The "no pain, no gain" principles is untrue and causes more problems than it solves.

I like to utilize the saying, "perform every exercise to your own level of tolerance". Meaning for every exercise in your golf fitness program, perform the exercise in the correct position for the number of repetitions your body can handle. I find utilizing this phrase helps me perform golf fitness exercises correctly and to a level my body can handle.

Sean,

I have a son age 14 who is an avid golfer. Do you recommend golf fitness exercises for this age?

And if so what type of exercises are best?

Thanks,

Dennis

Dennis,

I actually receive many e-mails about junior golfers and golf fitness training. Generally speaking golf fitness exercises can greatly benefit the junior golfer.

I also refer back to comments from Dean Reinmuth (top 50 instructors ranked by Golf Digest) in relation to the benefits of a golf fitness program for juniors. He has often stated junior golfers are "loose" and "flexible" but lack the balance and strength to control the swing. This is the point where I know Dean feels benefit from a golf fitness program can assist the junior golfer.

The age for the implementation of golf fitness exercises can vary. The right time to begin a golf fitness program has everything to do with the physical age of the junior golfer. And when I say physical age this is a reference to the physical maturation of the young athlete. I have in the past worked with young athletes who are chronologically the same age, but physically at very different stages of development.

I remember a few years back where I was working with a young athlete who was 6-foot-2' and weighed just over 200 pounds, and believe it or not he was only 13 years old! This individual was physically more mature than many other athletes his same age, allowing for a more advanced conditioning program to be implemented into his training. The point to be made is chronological age is NOT the best factor at determining when to start a golf fitness program.

Physical maturation is a much better gauge and should hold more weight in the decision of when to implement a golf fitness program for the junior golfer.

Secondly, what are the best types of exercises for the junior golfer?

We are obviously aware certain exercises are beneficial to the golfer and others are not. Keep in mind regardless if you are a junior, professional, or senior the exercises within your golf fitness program should center upon developing the body around the golf swing. This single principle indicates certain exercises are of greater benefit to the golfer than others.

Generally speaking the exercises should focus on developing your body to the positions, movements, and physical requirements of the golf swing. This equates to exercises developing the required flexibility, balance, endurance, strength, and power required of the golf swing.

The junior golfer is really no different than golfers of a different age. The goal of the golf fitness program is the same, and the physical components of the body to be developed are the same.

The difference for the junior golfer comes down to what are the best exercises within each of these categories? Typically the junior golfer is not as physically developed as an adult thus changing the exercise prescriptions that are best for them.

Typically flexibility exercises for the junior golfer can be the exact same as for any other age golfer. As for balance exercises, often the junior golfer is not as kinesthetically developed as an adult.

For this reason we must modify some of the balance exercises to a lower level of difficulty.

For example, a junior golfer may have difficulty performing an advanced airplane rotation. The adjustment would consist of keeping the junior golfer using the basic airplane rotation and adding more repetitions to increase the difficulty.

Another adjustment is usually required for the endurance, strength, and power exercises for the junior golfer.

Many of these exercises can require the use of external resistance. In the form of dumbbells, elastic tubing, medicine balls, etc…The mistake with junior golfers is externally loading these exercises too much.

For example, using to heavy of dumbbells for a certain exercises. The result is a compromise in form and loss of benefit from the exercise. For this reason I have found it best for the junior golfer to use there body weight as resistance first.

Then slowly progress to adding external resistance in the form of tubing, medicine balls, etc. ...This format allows the junior golfer to progress in the development of their bodies for the golf swing properly. It allows them to focus on exercise technique and execution rather than the amount of weight lifted.

To recap, modifications for the junior golfer in terms of their program is required. It is a simple process if they are not overloaded with resistance or difficulty of exercise.

Thanks for the great question.