The Best Exercise No Golfer is Doing...
When was the last time you sprinted?
Like actually, tried to get from A to B as FAST AS POSSIBLE?
Based on conversations I’ve had with golfers, it appears this training tool doesn’t exist in the industry.
Let's change that.
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Why should you sprint?
There probably isn’t a better form of maximal power output than sprinting.
While sprinting, you are:
Working joints and muscular contractions at maximal velocities.
Creating massive amounts of force… Upwards of 5 times your bodyweight
Increasing tendon stiffness (which is great for highly powerful activities, like your golf swing)
Increasing high speed motor control and coordination
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What should a sprinting workout look like?
Step 1: Go to a local field/park/track.
Step 2: Thorough warm-up.
Step 3: Complete a second warm-up because I doubt your first one was thorough enough (see below where I expand on this)
Step 4: Complete the sprint workout
Example Sprint Workout:
Warm-Up (see below)
3 Rounds:
1a: 50 yard build up to 100%
1b: 3 Broad Jumps
1c: Rest 3 minutes
3 Rounds:
2a: Flying 10s… just 1 of em
2b: Skater Jumps… x3 each side
2c: Rest 3 minutes
3a: Call it a day
Why two warm-ups?
Well, you don’t have to actually do two warm-ups, I am just exaggerating the importance of warming up.
By the end of your warm-up you should be breathing heavy. You should be sweating. You should feel, to a degree, fatigued.
When you are completing a sprinting workout, especially if you haven’t completed one in a while, a warm-up is going to be the key that makes it both a safe and effective session.
Example warm-up:
Walking Lunges… 2x20 yards
Single Leg RDLs… 2x10e
Toe Walks… 2x20 yards
Heel Walks… 2x20 yards
Skipping… 2x20 yards
Carioca… 2x20 yards
High Knees… 2x20 yards
Speed Shuffles… 2x10 yards e
Build ups… 5x50 yards (first @ 50%, 2nd @ 60%, 3rd @ 70%, 4th @ 80%, 5th @ 90%)
Summary:
Sprint more in training… once a week at least, especially in the winter and spring
Warm-up THOROUGHLY
Take plenty of rest time in between sprints. 3 minutes minimum!
Probably 5-10 max sprints per session… never maintain 100% for more than 20 yards
Include many build ups where you take 20-30 yards to build to 100%, then maintain that for a certain amount of yards
Enjoy!
Carter Schmitz, CSCS, TPI
carter@resistanebandtraining.com
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