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Train Slow to Swing Fast and Play More

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You are probably reading this article because the title made zero sense to you when you read it.  You are probably thinking, “Slow training makes me go fast? Everyone knows you have to train fast if you want to go fast. We have all seen SuperSpeed Golf’s commercials. This guy is an idiot.” 

With that rationale, not sure I can blame you! 

If you’re a golfer and you want to move the clubhead faster, with more efficiency and for many more years to come, however, I encourage you to read on with a bit of curiosity and even skepticism if that is more your flavor. What you find out might turn the way you train 180 degrees onto its head. I know it did for me.

When I started training athletes more than 10 years ago, I subscribed to the “train fast to be fast” mentality for awhile. Then, thankfully, I read the research out there and realized how I was overlooking one of the most important phases to train mobility, power and maximal strength in my athletes as many people do: the eccentric phase.  

There are a few phases of movement that we should clarify before going any further so as to clear up any confusion later on. Most movements consist of three phases:

  1. The Eccentric Phase
  2. The Isometric Phase
  3. The Concentric Phase

In a squat, the eccentric phase is the lowering phase to the bottom of the squat. The isometric phase is the pause at the bottom of the squat. The concentric phase is when the athlete starts to move their body back toward the start position.  

In the golf swing, we can simply classify the three phases:

  • The eccentric phase occurs toward the end of the backswing as the club is decelerated
  • The isometric phase occurs at the top of the backswing as there is a slight pause right before the start of the transition toward the target (i.e. there is still tension in the tissues and joint, but there is no net joint motion occurring)
  • The concentric phase occurs during the downswing when the club is accelerating toward the golf ball  

Please note that there are many nuances and arguments could be made against these classifications. This categorization is made in the spirit of simplicity to help with understanding of the phases. 

While all three of these movements are relatively easy to see in most human movement and in golf as well, we more often see a focus on the concentric training piece in the gym rather than all three phases. This is interesting to note, as the eccentric phase is a crucial one where athletes are able to store large amounts of energy in connective tissues (muscles and tendons mostly) that we can then use to produce more power during the concentric phase.  

The caveat here is that you need to be strong enough to apply your brakes effectively to decelerate during the eccentric phase and reapply this force during the concentric phase. If you are weak in the eccentric phase, not only will you be inefficient in transferring the energy from the eccentric to concentric phase, but you will be more likely to be injured as well.

So why are we not focusing on this critically important phase of movement in our training of golfers? This is the million dollar question. By simply adding a focus on this part of your training, you will not only decrease your risk of injury, but also improve your strength, power, mobility, movement efficiency and muscle growth

Now to the “so what” part of this article. All of this information is great and cool, but how do you implement this type of training. More importantly, when in the year should we be doing this? Who is this NOT for? Let’s get into it!

This training is NOT for severely untrained individuals with no training background. What is going to follow is a simple progression from beginner to advanced that you can use to implement the benefits of eccentric training to help improve your longevity in the sport and your power output on the tee. 

Please Note: If you’re a newbie, we recommend you seek out the help of a fitness professional to safely guide your progressions.

Step 1: Three-Second Eccentrics

This is probably the simplest form of eccentric training you can do, and it doesn’t matter if you are using a kettlebell, dumbbell or barbell. It is exactly what it says. Just focus on lowering yourself through the eccentric phase for a three-second count.

The weight that you use should be less than what you would normally do for the rep count, as the focus on the eccentric phase increases your time under tension and the demand on the system with lower weights. This is another reason why eccentric training with newer athletes is great. You don’t have to use as much weight, and you are forced to slowly move through the motion and truly own the pattern. There is no using speed to mask weakness or bad technique. Usually sets of 6-8 are plenty with this focus.

This video below is of a five-second eccentric squat (Step 2) but the technique is no different for the three-second eccentric other than the descent is not quite as slow.

Step 2: 5-7 Second Eccentrics

This is a simple progression off the three-second eccentrics in Step 1. After four weeks or so of the three-second program, you can move to the even slower and longer lowerings. This further challenges you to really own the patterns and control the motion perfectly. It allows you to be more in tune with how you are moving throughout the motion and many times will bring to light inefficiencies in your pattern that you can work to improve without the weight being crazy heavy.

Step 3: Three-Second Isometrics

This next step takes “feel the burn” to a whole new level. Now that you can control the eccentric phase, you will work to isometrically control and hold your position at the bottom of the motion. This is a nice variation away from the slow-lowering focus to really challenge you to control the weight during the transition phase of the motion.  

A common question is, “How low do I need to go?” Without getting into the whole butt-to-ground vs. thigh-parallel-to-the-ground argument, go as low as you can (comfortably) while still maintaining sound technique. That being said, try to at least get to thigh-parallel if you’re able to with good technique.

Step 4: Overload Plyometrics

Depending on your age, your joint health and the overall ability you posses, Step 4 might be another game changer for you. Before going any further, if you have total joint replacements, bad arthritis, avoid high impact activities for any reason or just generally don’t think jumping is a good idea for your overall health, then the risk/reward is not present for you with this step. Stick to Steps 1-3 and enjoy the benefits there.

If you have no problems jumping or with higher impact force training, however, Step 4 can be not only fun, but also very beneficial to your performance! The idea of overload plyometrics is that as you drop down from a surface to the ground, you absorb that force and then explode as high as you can vertically or as far as you can horizontally — and then stick a solid landing.

In golf, the vertical force is what we are going to want to focus on training as the horizontal is less applicable. There are many variations you can perform such as altering your take-off mechanics, your landing mechanics (one vs. two feet) and even the height of the surface from which you are dropping. We utilize these variations with many of our traveling professional athletes as equipment can often times be difficult to find, but it is always easy to find a bench or step to drop from in order to make sure they are stimulating the nervous system response that we are after.  

This example of a simple depth jump demonstrated below shows the athlete dropping off of an elevated surface on two feet and then exploding up onto a higher box, which reduces how much force he has to absorb on the second jump. By using a higher box for the landing of the second jump, you are decreasing the amount of neural stress you have to take on because the box “catches” you closer to the apex of your jump.

The name of the game with overload plyometrics is all about how much force you have to absorb. The more force you have to absorb, the harder and more advanced the exercise is. To clarify, if you jump 20 inches in the air and land on the ground, that would be more intense (you would have to absorb more force) than if you jump 20 inches in the air and land on a 12 inch box.

Step 5: Overloading

This is where a lot of the rubber hits the road, and it should not be attempted without professional guidance — and definitely not if you are not a highly trained athlete. This is not a type of training for the weekend warrior who hits the gym only 1-2x/week. If that is you, stick to the top 3 steps and you will still see gains.

Highly trained athletes can oftentimes handle up to 125 percent or more of their concentric ability eccentrically. This means that we can put higher levels of stress on their tissue to force it to adapt, leading to increased maximal strength and hypertrophy gains. This is the performance benefit for higher-level athletes with great movement competency. There are a number of ways to achieve this desired outcome of overload training, such as with drop bars on the side of the barbells, heavy chains, flywheel training or others.  

Flywheel training is one that I would like to focus on here, as it is one of the safest forms of training around because it only allows you to put as much force on yourself eccentrically as you can create concentrically. This means the chances of injury are much lower than the other types of overload mentioned above. While these machines tend to be a bit cost prohibitive, it is this type of advance in training that will continue to occur to help golfers hit it longer for many more years to come while staying healthy. If you can find a facility near you that has one… JOIN!

In the end, eccentric-based training and eccentric-overload training create improvements in power, speed, strength, change of direction ability and mobility while also reducing the risk for injury. Each variation of this type of training may be more appropriate for different golfers at different stages in their life and career, but the first step is to be aware that this type of training exists. The next step is to figure out where it might fit into your training regimen. As always, I am more than happy to field questions and answer any specifics you may have by just emailing info@par4success.com.

As with anything, the success of this training depending on how it is executed. Because of the increased demand on the nervous system and muscles, there can be increased soreness after this type of training so recovery needs to be perhaps the biggest part of this conversation.  Timing in terms of when in the season to utilize eccentric based training as well as how to support recovery with nutrition are conversations that you should have with your golf fitness professional.

Hopefully you have learned something here today and as always, please reach out with questions or specific issues to attempt to implement this type of training into your golf fitness routine.  Swing Faster. Play Better. Hurt Less.

Editor’s Note: The author has no affiliation with Versapulley or any manufacturer shown in these videos.

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Chris Finn is the founder of Par4Success and a Licensed Physical Therapist, Certified Strength and Conditioning Specialist, Titleist Performance Institute Certified Medical Professional and trained to perform Trigger Point Dry Needling in North Carolina. He is regarded as the premier Golf Fitness, Performance & Medical Expert in North Carolina. Since starting Par4Success in 2011, Chris has and continues to work with Touring Professionals, elite level juniors & amateurs as well as weekend warriors. He has contributed to numerous media outlets, is a published author, a consultant and presents all over the world on topics related to golf performance and the golf fitness business.

11 Comments

11 Comments

  1. Patricknorm

    May 27, 2018 at 7:23 pm

    I took the time to read the article and watch the videos. The fact that you’re certified TPI adds to your credibility. Ignore the shameful comments. Excellent work. I imagine most serious golfers do some variation of this training. Most PGA Tour players do this as well. Even Beef Johnson. .

    • Chris Finn

      May 29, 2018 at 8:43 pm

      Thanks so much Patricknorm. Appreciate you taking the time to write this and hope you gained some value from it!

  2. Kevin

    May 27, 2018 at 5:15 pm

    Well eccentric training has shown its speed in improving muscle strength over a particular muscle group but calling the backswing phase “eccentric” is probably a misunderstanding of the term.
    I guess any extra weight training will in the end improve our SS, the key is to spare time and seriously do it. Its not only good for our golf but our life too

    • Chris Finn

      May 29, 2018 at 8:50 pm

      Thanks for the comment Kevin. I agree that the backswing is technically not “eccentric”. This was an attempt to simplify the actual sports science of what is happening for the general public. The rotary slings from the lead hip to trail shoulder anteriorly and the trail hip to the lead shoulder posteriorly are lengthening prior to their shortening during the downswing. This is the eccentric sling that allows the golfer to harness an increase in action potential for concentric contraction along those pathways. In a complex motion like the golf swing there are some muscles that are concentrically contracting simultaneously as other eccentrically contracting. I hope this helps to clarify what was meant by referring to the backswing as the “eccentric” phase. In sports science this is clearly not true, but it was an attempt to convey a point to a general audience. Thanks for calling for clarification and I couldn’t agree more with your comment that it is not only good for golf, but also for life.

  3. ray

    May 27, 2018 at 4:21 pm

    dry needling.. snake oil BS

    • Chris Finn

      May 29, 2018 at 8:53 pm

      Thanks for your comment ray. Sorry to hear you have had such bad experience with trigger point dry needling. Are you around Raleigh, NC? Would be happy to have you come in and help you with any issues you may be having on me. just shoot me an email at info@par4success.com. Would also be happy to answer any of your questions related to this topic or any others over a phone chat! cheers!

  4. ogo

    May 27, 2018 at 3:44 pm

    Has the WRX moderator locked all the comments longer than 2 lines? 😮

    • ogo

      May 27, 2018 at 3:46 pm

      Okay, let’s try this: “This training is NOT for severely untrained individuals with no training background.”

      • ogo

        May 27, 2018 at 3:47 pm

        That eliminates 95% of all 60 million golfers worldwide only playing golf for social fun.

        • ogo

          May 27, 2018 at 3:50 pm

          Then the fun buying golf weapons that will propel the ball to great heights. It’s a game of little boys chumming.

        • Chris Finn

          May 29, 2018 at 9:02 pm

          Thanks for your comment ogo. I would agree that if golfers are playing golf just for social fun (ie. no more than a few times a year and account for about 4% of total rounds played yearly worldwide) then they would not be interested in training to improve their golf game and fitness is probably the least of their worries for lowering their scores. But, if they are one of the 20 million golfers in the US alone who account for up to 85% of the rounds played per year…I think this article and fitness in general is very applicable.

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Opinion & Analysis

Clark: A teacher’s take on Brandel Chamblee’s comments

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Because I’m writing to a knowledgeable audience who follows the game closely, I’m sure the current Brandel Chamblee interview and ensuing controversy needs no introduction, so let’s get right to it.

Brandel Chamblee, a former PGA Tour player, now plays a role as a TV personality. He has built a “brand” around that role. The Golf Channel seems to relish the idea of Brandel as the “loose cannon” of the crew (not unlike Johnny Miller on NBC) saying exactly what he thinks with seeming impunity from his superiors.

I do not know the gentleman personally, but on-air, he seems like an intelligent, articulate golf professional, very much on top of his subject matter, which is mostly the PGA Tour. He was also a very capable player (anyone who played and won on the PGA Tour is/was a great player). But remember, nowadays he is not being judged by what scores he shoots, but by how many viewers/readers his show and his book have (ratings). Bold statements sell, humdrum ones do not.

For example, saying that a teacher’s idiocy was exposed is a bold controversial statement that will sell, but is at best only partly true and entirely craven. If the accuser is not willing to name the accused, he is being unfair and self-serving. However, I think it’s dangerous to throw the baby out with the bathwater here; Brandel is a student of the game and I like a lot of what he says and thinks.

His overriding message in that interview is that golf over the last “30-40 years” has been poorly taught. He says the teachers have been too concerned with aesthetics, not paying enough attention to function. There is some truth in that, but Brandel is painting with a very broad brush here. Many, myself included, eschewed method teaching years ago for just that reason. Method teachers are bound to help some and not others. Maybe the “X swing” one player finds very useful, another cannot use it all.

Brandel was asked specifically about Matthew Wolff’s unique swing: Lifting the left heel, crossing the line at the top, etc. He answered, “of course he can play because that’s how he plays.” The problem would be if someone tried to change that because it “looked odd.” Any teacher worth his weight in salt would not change a swing simply because it looked odd if it was repeating good impact. I learned from the great John Jacobs that it matters not what the swing looks like if it is producing great impact.

Now, if he is objecting exclusively to those method teachers who felt a certain pattern of motions was the one true way to get to solid impact, I agree with him 100 percent. Buy many teach on an individual, ball flight and impact basis and did not generalize a method. So to say “golf instruction over the last 30-40 years” has been this or that is far too broad a description and unfair.

He goes on to say that the “Top Teacher” lists are “ridiculous.” I agree, mostly. While I have been honored by the PGA and a few golf publications as a “top teacher,” I have never understood how or why. NOT ONE person who awarded me those honors ever saw me give one lesson! Nor have they have ever tracked one player I coached.  I once had a 19 handicap come to me and two seasons later he won the club championship-championship flight! By that I mean with that student I had great success. But no one knew of that progress who gave me an award.

On the award form, I was asked about the best, or most well-known students I had taught. In the golf journals, a “this-is-the-teacher-who-can-help-you” message is the epitome of misdirection. Writing articles, appearing on TV, giving YouTube video tips, etc. is not the measure of a teacher. On the list of recognized names, I’m sure there are great teachers, but wouldn’t you like to see them teach as opposed to hearing them speak? I’m assuming the “ridiculous” ones Brandel refers to are those teaching a philosophy or theory of movement and trying to get everyone to do just that.

When it comes to his criticism of TrackMan, I disagree. TrackMan does much more than help “dial in yardage.” Video cannot measure impact, true path, face-to-path relationship, centeredness of contact, club speed, ball speed, plane etc. Comparing video with radar is unfair because the two systems serve different functions. And if real help is better ball flight, which of course only results from better impact, then we need both a video of the overall motion and a measure of impact.

Now the specific example he cites of Jordan Spieth’s struggles being something that can be corrected in “two seconds” is hyperbolic at least! Nothing can be corrected that quickly simply because the player has likely fallen into that swing flaw over time, and it will take time to correct it. My take on Jordan’s struggles is a bit different, but he is a GREAT player who will find his way back.

Brandel accuses Cameron McCormick (his teacher) of telling him to change his swing.  Do we know that to be true, or did Jordan just fall into a habit and Cameron is not seeing the change? I agree there is a problem; his stats prove that, but before we pick a culprit, let’s get the whole story. Again back to the sensationalism which sells! (Briefly, I believe Jordan’s grip is and has always been a problem but his putter and confidence overcame it. An active body and “quiet” hands is the motion one might expect of a player with a strong grip-for obvious reason…but again just my two teacher cents)

Anyway, “bitch-slapped” got him in hot water for other reasons obviously, and he did apologize over his choice of words, and to be clear he did not condemn the PGA as a whole. But because I have disagreements with his reasoning here does not mean Brandel is not a bright articulate golf professional, I just hope he looks before he leaps the next time, and realizes none of us are always right.

Some of my regular readers will recall I “laid down my pen” a few years ago, but it occurred to me, I would be doing many teachers a disservice if I did not offer these thoughts on this particular topic!

 

 

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Opinion & Analysis

A trip down Magnolia Memory Lane: Patron fashion at the 1991 Masters

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Like a lot of golfers out there, I’ve been getting my fix thanks to the final round Masters broadcasts on YouTube via the Masters channel. Considering these broadcasts go back as far as 1968, there is a lot we could discuss—we could break down shots, equipment, how the course has changed, but instead I thought we could have a little fun taking a different direction—fashion.

However, I’m not talking players fashion, that’s fairly straight forward. Instead, I wanted to follow the action behind the action and see what we could find along the way – here are the 1991 Highlights.

I love the “Die Hard” series as much as anyone else but one fan took it to a new level of fandom by wearing a Die Hard 2 – Die Harder T-shirt to Sunday at the Masters. This patron was spotted during Ian Woosnam fourth shot into 13. Honorable mention goes to Woosie’s gold chain.

There is a lot going on here as Ben Crenshaw lines up his put on 17. First, we have the yellow-shirted man just left of center with perfectly paired Masters green pants to go along with his hat (he also bears a striking resemblance to Ping founder Karsten Solheim). Secondly, we have what I would imagine is his friend in the solid red pants—both these outfits are 10 out of 10. Last but not least, we have the man seen just to the right of Ben with sunglasses so big and tinted, I would expect to be receiving a ticket from him on the I20 on my way out of town.

If you don’t know the name Jack Hamm, consider yourself lucky you missed a lot of early 2000s late-night golf infomercials. OK so maybe it’s not the guy known for selling “The Hammer” driver but if you look under the peak of the cabin behind Woosie as he tees off on ten you can be forgiven for taking a double-take… This guy might show up later too. Honorable mention to the pastel-pink-shorted man with the binoculars and Hogan cap in the right of the frame.

Big proportions were still very much in style as the 80s transitioned into the early 90s. We get a peek into some serious style aficionados wardrobes behind the 15th green with a wide striped, stiff collared lilac polo, along with a full-length bright blue sweater and a head of hair that has no intention of being covered by a Masters hat.

Considering the modern tales of patrons (and Rickie Folwer) being requested to turn backward hats forward while on the grounds of Augusta National, it was a pretty big shock to see Gerry Pate’s caddy with his hat being worn in such an ungentlemanly manner during the final round.

Before going any further, I would like us all to take a moment to reflect on how far graphics during the Masters coverage has come in the last 30 years. In 2019 we had the ability to see every shot from every player on every hole…in 1991 we had this!

At first glance, early in the broadcast, these yellow hardhats threw me for a loop. I honestly thought that a spectator had chosen to wear one to take in the action. When Ian Woosnam smashed his driver left on 18 over the bunkers it became very apparent that anyone wearing a hard hat was not there for fun, they were part of the staff. If you look closely you can see hole numbers on the side of the helmets to easily identify what holes they were assigned to. Although they have less to do with fashion, I must admit I’m curious where these helmets are now, and what one might be worth as a piece of memorabilia.

Speaking of the 18th hole, full credit to the man in the yellow hat (golf clap to anyone that got the Curious George reference) who perfectly matched the Pantone of his hat to his shirt and also looked directly into the TV camera.

It could be said the following photo exemplifies early ’90s fashion. We have pleated Bermuda shorts, horizontal stripes all over the place and some pretty amazing hairstyles. Honorable mention to the young guys in the right of the frame that look like every ’80s movie antagonist “rich preppy boy.”

What else can I say except, khaki and oversized long sleeve polos certainly had their day in 1991? We have a bit of everything here as Tom Watson lines up his persimmon 3-wood on the 18th. The guy next to Ian Woosnam’s sleeves hit his mid-forearm, there are too many pleats to count, and somehow our Jack Hamm look-alike managed to find another tee box front row seat.

You can check out the full final-round broadcast of the 1991 Masters below.

 

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Podcasts

The 19th Hole Episode 119: Gary Player joins the 19th Hole!

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Hall of Famer Gary Player gives an exclusive one-on-one interview with Host Michael Williams about his life in golf, his thoughts on the current game and his tips for thriving even in difficult times.

Check out the full podcast on SoundCloud below, or click here to listen on iTunes or here to listen on Spotify.

Want more GolfWRX Radio? Check out our other shows (and the full archives for this show) below. 

 

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