Ocean City Sure Guide
JUNE 19 – JUNE 25, 2019
Periodization effective way to prepare for golf season
By: GRADY BROZYNA MSPT, OCS, COMT
Residency & Fellowship Trained in OMT
Shore Orthopaedic Physical Therapy
Summer is here and I am sure you prepared your golf bag. But how are your rotator cuffs, hip joints and spinal discs?
If you have not been preparing for the past four weeks, then they are not ready for that first tee giant swing to impress the foursome. You are also at prime potential for injury and poor performance. But don’t fret: it’s never too late to ready the body.
Strength and conditioning coaches use what is called periodization to prepare athletes. This breaks down the year into three main categories: Offseason, preseason and in season.
Periodization is designed so the athlete has time to work on recovery and weak areas of performance in the offseason, ramp up to peak form and power during preseason and maximize performance during the season. Golfers are power athletes with swings taking as little as 2 seconds. So golfers should be training for power, which involves strength and speed. And they should be reaching their maximal potential in the heart of summer. That means preseason is spring and offseason winter.
Offseason is when the golfer must take some time and let the repetitive motions stop so the body can heal.
Have a spa day or two to work out the byproducts that build inside the muscles and connective tissue during the season. Sample a yoga class or stretch class to lengthen the muscles that tightened up playing all summer and fall. After a few weeks of rest, the remainder of the offseason should be spent working on the skills for which you are weakest. If you want more distance on your drives, then build strength in your legs and core. Use exercises such as squats and step-ups, pull-ups and push-ups to build basic strength.
Dose the exercises for strength with two to three sets of eight to 12 repetitions using weights in the 70 percent to 80 percent range of your one-rep maxi-mum (1RM). That means determine what weight is so heavy that you can lift it only one time with proper form and use 70 percent to 80 percent of that weight for reps. It sounds complicated but research shows that proper dosage is the only way to guarantee the results being sought. A trainer or physical therapist can help measure and reassess as you get stronger.
In the preseason, athletes need to start ramping up their speed so the slow exercises of strength can trans- late into performance on the course. This helps develop faster club head speed, which helps with distance on the drives.
In the preseason,exercises are dosed for power at three to five sets of three to five reps at 80 percent to 90 percent of a 1RM. But more importantly the exercise needs to be performed at 90 percent to 100 percent of maximum possible speed. Power athletes need to practice at 90 percent or better to en- sure they are building and maintaining power. For golfers, this means hitting balls at the range but also performing medicine ball tosses from side to side, up and down chop exercises with rubber bands or cable columns, and squat jumps or scissor jumps.
In season should be a time focused on mechanics, maintaining power and preventing overuse injury. Hitting balls on off days is always effective but continuing the preseason exercises helps tremendously.
Overuse is prominent among golfers in the elbow, shoulder, hip, back and neck with occasional ankle, knee and wrist injuries, which is basically the entire body. This is why golfers need to care for their bodies no different than other athletes. Reparative exercise and treatments such as massage, yoga, simple RICE (Rest, Ice, Compression, Elevation) and mobility exercises such as self-stretching and cardio workouts will assist in keeping the golfer free from common overuse injuries.
So even if you forgot to work on your core strength in the offseason, preseason was busy with your child’s graduation and you are on the 8th hole mid-season, it’s never too late. Start a periodized training program wherever you find yourself and look ahead to the next season.
Get insights on your body’s strengths and weaknesses with a full assessment from a licensed physical therapist. Together, create goals and a periodized plan to follow so you can build your body properly. That way every year can be injury free, as enjoyable as the last and perhaps even better played.
The board-certified physicians at Shore Orthopaedic University Associates are trained in the practice of general orthopaedics; additionally each of our doctors has devoted additional training and surgical expertise in orthopaedic subspecialties. The surgeons at Shore Orthopaedic University Associates are experts in diagnosing musculoskeletal disorders, identifying and treating injuries, providing rehabilitation to an affected area and establishing a prevention protocol to inhibit further damage to a diseased area or component of the musculoskeletal system.
Managed by NovaCare Rehabilitation, Shore Orthopaedic Physical Therapists provide each patient with an individualized treatment approach. Our ultimate goal is obtaining superior functional outcomes that allow patients to return to a full life of sports, work and recreation.
This information is provided as an educational service and is not intended to serve as medical advice.
Shore Orthopaedic University Associates, with offices in Somers Point, Cape May Court House and Galloway Township, is dedicated to caring for the patient and treating their orthopaedic problems non-operatively whenever possible. Additional treatment options for patients may include medication for pain or inflammation or therapy, such as stretching and strengthening exercises. To schedule a one-on-one consultation, call (609) 927-1991 or request an appointment online at shoreorthodocs.com.