The Science of Speed & Power
Strength and power are essentials for any golfer and can help improve driving distance,
as well as play from the fairway and also the accuracy of the short game. Strength
is the ability of a muscle or group of muscles to produce a great deal of force
to move the body through a certain distance (strength = force x distance).
A good example of a very strong person is an Olympic weight lifter. Power is the
ability of muscles to move the body through a range of motion quickly (power = strength
x distance / time). An example of this is the powerful explosive jumping movement
of a basketball player as they explode to the rim for a dunk. In this case, the
leg muscles of the player contract very quickly to produce explosive power. This
is the same type of movement that is re- quired in golf where the muscles contract
in an integrated, multi- joint pattern to produce the swing.
Strength and power training for golf The golf swing is a complex multi- joint movement.
Because of this, strength and power training for golf involves complex training
movements. Although the introductory exercises presented here are simple, single
joint exercises, the intermediate and advanced exercises will require the use of
many joints and muscles. These complex movements are termed functional exercises,
and they are the foundation of an advanced training program for golf. It is important
to focus on both strength and power development as these are different and require
speciﬁc training to improve them.
- Strength Training = Slow & Heavy
(Swingnature with weight in)
- Power Training = Fast & Light
(Swingnature with weight out)
The most obvious beneﬁt of improved strength and power in golﬁng is the positive
effect on club head speed, which can be increased dramatically with proper training.
Fortunately, the effects of this type of training can be measured directly in driving
Further, stronger and more powerful muscles will give you more ﬁne motor control
– meaning that because you are stronger, each swing is relatively less stressful,
and the likelihood of making a mistake (however small) is decreased. Fine motor
control can be measured in your accuracy – greens or fairways hit. Perhaps most
importantly, a comprehensive strength training program that works all muscles and
joints (even those not necessarily used in the golf swing) will help reduce the
chances of injury by ensuring that you have a strong and stable musculoskeletal
Read about the principles of Overload & Underload training.
Fast Twitch Muscles.