How to build your training sessions for golfSeptember 21, 2018
If you have read my previous post then you should have a better understanding of how to build your schedule, and how you build your programme will also determine it’s efficacy.
What split should you use?
How you split your training up depends on your time and your end goal. If you are available to train 4 times per week then I would suggest that a split based on your main lifts like a powerlifter would. E.g. Deadlifts/back, Bench press/upper body, Squats/legs and military press/arms. Or lower body max effort, upper body max effort, lower dynamic and upper dynamic. You may only have 2 days per week and so would have to split it differently, like full body max effort and then full body dynamic.
I would not recommend the use of a powerlifting programme, due to the nature of golf the exercises in your programme will need to be more velocity dominant to stimulate the correct adaptations.
The format of a training a good training session crosses over to almost all different methods. After mobility work, they almost always start with a big bang exercise or main lift. What varies depending on the programme you are on and how many weeks into it you, is how many sets, reps and percentage of your max weight. If you were to do a Westside barbell programme you may find your main lift being 10 sets of 1-3 reps and changing the main lifts every week. Other methods may have you reducing volume and increasing intensity over your training period. You may need to do more throws, jumps or sprints to increase your velocity in relation to your force generation.
Choosing your main exercises
Your main lift has to be relevant to your current situation and your desired outcome. If you can deadlift 240kgs but can only produce 95mph clubhead speed with the driver then you have good force production but relatively low velocity. This indicates throws and jumps are your main exercises. If you have good clubhead speed but are weak in force production then you need to work on your deadlifts, squats, bench press etc. There are plenty of tests available to see where you sit on the force-velocity curve.
Accessory exercises are there to support the main lift and also concentrate on weaker areas. If squats were your main lift and you have weak hamstrings, a good accessory superset would be Romanian deadlifts for hamstrings and Bulgarian squats to add to your quad development. I also like to use supersets to increase volume in the session whilst reducing total time. The increased work rate will help keep the fat off.
A finisher simply keeps your fitness levels up by challenging your body. I also like the test of the strength of an athletes character.