The key to doing anything longer is dependent on the following criteria:
- Your level of conditioning (fitness).
- Your ability to recover from the stresses of exercise and activity.
- Proper fueling and hydration strategies (nutrition).
This is the first of 3 articles what will cover all the above strategies so you have the knowledge and tools to last longer on the golf course.
If you love golf as much as my clients do you will want to play golf 2 – 4 times per week during the season. Sometimes playing 2 – 3 days in a row. That’s a lot of golf for an amateur athlete. Yes, I said athlete. Golfers are athletes. Golf is not just a game, it’s a sport. A sport requiring the physical abilities to get into position to perform a mechanically correct golf swing – powerfully, repeatedly, and with minimal risk of injury.
The amount of force it takes to swing a golf club is equivalent to the force needed to serve in tennis, hit a hockey slap shot or throw a boxer’s cross. Golf is a rotational power sport that requires: flexibility, mobility, stability, balance, strength, power and cardio-vascular and muscular endurance.
If you want to perform like a professional athlete you have to do the things professional athletes do! Professional athletes train for the game.
(below is my colleague Damon Goddard with Jordan Spieth)
- 17 of the last 20 Major Championships were won by players advised by a TPI Certified Expert
- 27 of the top 30 Players in the World Are Advised by a TPI Certified Expert
- 52 of the last 63 PGA Tour Events were won by players advised by a TPI Certiifed Expert
“I give a lot of credit to [TPI Certified trainer] Sean Cochran and him staying up on new techniques working with Dave Phillips, Greg Rose and the guys at TPI and having our workouts being designed to elongate my career…”__Phil Mickelson
In Part 1 of this article we will cover:
- The importance of the recovery & regeneration mindset.
- What is recovery & regeneration?
- The difference between active and passive recovery.
- Active recovery methods.
What Is The Recovery & Regeneration Mindset?
Recovery & Regeneration is a lifestyle philosophy. A recognition that you need to plan ways to recover-mentally and physically from training and sports participation.
What Recovery & Regeneration?
Regeneration is the process of repairing muscle cells and other soft tissue that have been damaged from the hard work of training and exercise. It’s the restoration of damaged living tissue to normal function as well as the balancing of hormones.
Regeneration = Reloading
“Recovery is the limiting factor in performance. The harder you train, the more often you play, the more recovery you will need; otherwise you will fall victim to decreased performance levels and/or injury.” _Brett Cohen
What Is The Difference Between Active and Passive Recovery?
Active recovery requires YOU to take an active roll in the process. You are doing the work. That work involves the strategies of rolling and stretching.
By rolling I am referring to the process known as self-myofascial release. SMR simply means you are applying pressure to muscle and fascia with tools such as rollers, sticks and balls. These self-massage products (such as these made by RAD) can be used before, during and after activity. They improve circulation and will help to loosen tight muscles, thereby enhancing mobility and reducing the chance of injury.
Rolling after a long day on the course will help relax muscles that have tightened up during the day, and assist in flushing out metabolic waste resulting in decreased recovery time and less muscle soreness.
Post Event Stretching
Stretching after any athletic event is a good means or reducing post-exercise muscle soreness. When muscles fatigue, they tighten and the blood flow through them is reduces. To prevent unnecessary and unwanted muscle soreness after golf, it is a good idea to perform post event stretching.
In post-event stretching we are doing the opposite of pre-event. Now we want to isolate major muscle groups used in golf and hold them in a stretch position typically for :30 seconds or longer.
What To Stretch
~Neck side flexors ~ Lateral flexors-oblique abdominals ~Lumbar erectors
~ Hip rotators ~Hamstrings ~ Rectus abdominis
Low Intensity Cardio
“Light exercise” (low intensity exercises) such as walking or riding an indoor bicycle will increase circulation, pumping blood and nutrients into your muscles, helping to accelerate the recovery process.
Brett’s Bottom Line:
- Recovery & Regeneration could be the difference between reaching and NOT reaching your training and performance goals.
- To get superior performance out of your training, you need to combine quality work with quality rest.
- The better and more rapidly you recover, the more quickly your body adapts to the stress of exercise and the sooner you can do another high-intensity workout.
- Regeneration through tissue manipulation is crucial for the body to experience the gains made through training.
- To get the most of your muscles and fascia: Hydrate, Manipulate, Elongate.
End of Part 1