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Cameron Smith’s 3-month Covid-19 training block

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Whilst Covid-19 has presented countless grave health and economic challenges to the world’s population, it has also provided opportunity for many people to focus their attention on projects that they normally wouldn’t have time for.

Turns out PGA Tour players are no different, and in the case of Cameron Smith, we used the enforced break from competitive golf to undertake a very rare, uninterrupted 3 month block of strength training.

Cam plays 25-30 events a year spread across 4 continents and this presents a number of challenges to overcome from a training and programming perspective:

– Varying facilities

– Travel fatigue and jet lag

– Concerns around muscle soreness affecting ability to perform on course

– Physical and mental cost of competing

When combined, these challenges can often render even the most carefully planned training programs redundant. So whilst many golf fans were coming to terms with a prolonged absence of PGA Tour events, I was getting stuck into designing programs that would hopefully elicit the following outcomes for Cam:

– More muscle mass

– More strength

– More power

In a normal season, I’m hesitant to prescribe programs that focus on muscle gain, because the nature of the training volume tends to tighten Cam up (reduce his range of motion), reduce his club-head speed and elicit a lot of muscle soreness…..not an ideal combination for short term performance! But I knew in this case, we could get stuck into some higher volume work because we would have plenty of time to recover from any lost mobility, reduced speed and increased soreness before tournaments started again.

 

Mid March – Program 1 – General Hypertrophy Focus

We decided with the global virus outlook looking dire and the PGA Tour promising to deliver a 30 day notice before resumption of play, we should focus on hypertrophy (increasing muscle size) until the 30 day notice period was delivered. At that point we would switch to a more familiar power based program in preparation for tournaments starting up again.

Program Breakdown:

– 4 weeks

– 3 sessions per week

– 1 x lower focus (legs, glutes, core)

– 1 x push focus (chest, shoulders, triceps, core)

– 1 x pull focus (back, biceps, core)

– Gradually increasing volume over 4 weeks (more reps and sets to failure)

Training Variables:

Sets: 3 to 4

Reps: 8 to 12

Tempo: 2-0-2 (2 seconds up, no pause, 2 seconds down)

Weight: around 70% of maximum

Rest: 60 seconds, but this can vary when pairing exercises together in supersets or mini circuits

 

Example Workout – Lower Body Focus (legs, glutes, core):

 

Example Exercises:

 

Mid April – Program 2 – Lower Body Hypertrophy Focus

As Cam was about to finish up his first hypertrophy program, there was a fairly clear indication that there would be no play until mid June at the earliest. Knowing that we had 2 more months of training, we decided to continue with another hypertrophy block. This time increasing the focus on the lower body by breaking down the leg work into 2 seperate sessions and ramping up the training volume.

Program Breakdown:

– 4 weeks

– 4 sessions per week

– 2 x lower body focus (1 x quad focused workout and 1 x hamstring / glute focused workout)

– 1 x push focus (chest, shoulders, triceps, core)

– 1 x pull focus (back, biceps, core)

– Gradually increasing volume over 4 weeks (more reps and sets)

Training Variables:

Sets: 3 to 4

Reps: 8 to 12

Tempo: 2-0-2 (2 seconds up, no pause, 2 seconds down)

Weight: around 70% of maximum

Rest: 60 seconds, but this can vary when pairing exercises together in supersets or mini circuits

 

Example Workout – Pull Focus (back, biceps, core):

 

Example Exercises:

Mid May – Program 3 – Power Focus

Once we received confirmation that play would be resuming 11th June at Colonial, we made the call to switch to a power focused program. Moving back to 3 days per week, lowering the volume and increasing the intensity (more weight and more speed in the main lifts).

The idea is to get the body used to moving fast again, reduce muscle soreness to allow better quality golf practice, and supplement the with more mobility work to re-gain any lost range of motion.

We also added some extra grip work because Cam discovered that with the muscle and strength gain, plus lifting increased weight, his grip was failing on key lifts…..not such a bad problem to have!

Program Breakdown:

– 4 weeks

– 3 sessions per week

– 1 x lower body focus (legs, glutes, core, grip)

– 1 x upper body focus (chest, back, biceps, triceps, core, grip)

– 1 x combined focus (legs, glutes, shoulders, core, grip)

– Volume remains constant (same sets and reps), aiming to increase intensity (either weight or speed) over the 4 weeks.

Training Variables:

Sets: 4 to 5

Reps: 3-5 for main exercises, 8-12 for accessory exercises.

Tempo: X-0-1 for main exercises (as fast as possible in up or effort phase, no pause, 1 second down). 2-0-2 for accessory exercises.

Weight: around 85% of maximum for main exercises, around 70% for accessory exercises.

Rest: 90 seconds, but this can vary when pairing exercises together in supersets or mini circuits

 

Example Workout – Combined (legs, glutes, core, shoulders, grip):

 

Example Exercises:

 

If you are interested in receiving some professional guidance for your training, then check out the services on offer from Nick at Golf Fit Pro

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Nick Randall is a Strength and Conditioning Coach, Presenter and Rehab Expert contracted by PGA Tour Players, Division 1 colleges and national teams to deliver golf fitness services. Via his Golf Fit Pro website, app, articles and online training services, Nick offers the opportunity to the golfing world to access his unique knowledge and service offerings. www.golffitpro.net

3 Comments

3 Comments

  1. WR

    Nov 19, 2020 at 9:05 am

    I like Smith, but hey, those were some half-squats if I have ever seen some.

  2. Delbert

    Nov 18, 2020 at 8:53 pm

    Wasn’t Cameron Smith in Tommy’s Honour?

  3. John Wunder

    Nov 18, 2020 at 12:26 pm

    How does he look so bad on the course? He looks fine in these videos. Is it the hats?

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Instruction

Kelley: Should a Tour player’s swing be the pattern we copy?

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PGA Tour players are the most gifted golfers on the planet. Their ball striking ability is remarkable to the average, even scratch, golfer. With the time to practice all day, usually perfecting their imperfections in their own swings, why are PGA Tour players’ swings always the model we seek?

Look at the progression and expectations in other sports played recreationally. If you start playing Tennis, you don’t expect to serve as fast and accurate as Rafael Nadal. When joining a gym, do we look and replicate the times and bodies of Olympians? However, in golf, players seek the worlds best trying to emulate them. Examining this idea, could this actually be detrimental?

Let’s start with the speed differential. The average PGA Tour driver club head speed is 113 mph. The average male amateur golfer driver speed is 93.4 mph. The average handicap for the male golfer sits between 14 and 15. Below is a chart from Trackman showing the distribution of clubhead speed among male golfers.

*Trackman research shows there is a direct correlation between clubhead speed and handicap.

Speed is mostly a natural talent developed at an early age. It can be enhanced with speed training, gym work and even lifestyle changes. ?With such a differential in speed?, wouldn’t players first be better served focusing on center contact with the most efficient route to do so? This can include modeling simple looking swings.

Besides the speed differential, the world’s best golfers all have unique swings that have been perfected over time. Take for example the top ten players in the world. Different swings with different match-up moves throughout the motion. They have made it work for themselves with countless practice hours. Usually time the average golfer doesn’t have.

A main example would be Rory McIlroy, often a sought out golf swing among students. Here is a quote regarding his swing swing sequence after visiting the Titleist Performance Institute Center. “At the start of McIlroy’s downswing, his left hip spins violently counterclockwise, as it does for every elite, long-hitting player. but then, and only with the driver, Mcllroy makes a funky move you could not teach. a moment before impact, his left hip suddenly changes direction and jerks back, clockwise, and then rotates again.”

With the average golfer on a time constraint?, golfers could actually look at what the greats do the older they get in their careers. The swings become more simple, using their instincts to get their body in efficient and more teachable positions. This is usually in their set-up then backswing, with less excess movement for an efficient strike. Take for example a young versus older Ben Hogan. (Picture below)

Below is another example of a young Jack Nicklaus compared to an older Nicklaus later in his career.

This is in large part due to the concept that less can be more at times. Unfortunately in golf, all to often players are told to do more with their swing, only to jeopardize center contact even seeking vanity over function.

A concept that could be beneficial is next time you want to work on your swing, focus on efficiency and minimizing the ?motion for center contact and a better face/path relationship. Then you can build. Rather then taking a bit from a Tour player’s swing, understand how your body should move to achieve your desired ball flight. Once you have a foundation, then add speed and your own DNA to the swing.

The argument could be made the opposite should be taught for aspiring junior golfers, especially the way the game as going. This article is intended to open a discussion and perhaps change the view of how the golf swing is being taught based on your skill-set and what you are trying to get out of the game. Also, what may be teachable and not teachable. You can change swings with concepts alone.

www.kelleygolf.com

Twitter: @Kkelley_golf 

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Clement: Why laying up = more power

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You have been there before — you can’t get over the hazard on a par 5 and decide to lay up and take the club you need for the distance and the ball makes it into the hazard after you took this smooth swing that smoked the ball 15 yards farther than you expected? We uncover the mystery right here!

 

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Kelley: Simplify your swing with the hammer drill

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Regardless of your handicap, a simple hammer can teach you how to efficiently address the ball, start the swing and then put your body in a dynamic position at the top. If you can hammer a nail, there is no reason you can’t simplify your swing. This drill can also change the parts in the middle of your swing you have been struggling to change.

To start, grab a hammer with your trail hand as if you are hammering a nail into a wall in front of your body. You will notice how this instinctively gives you a slight tuck of the trail elbow and drops your trail shoulder below the lead with angle in the trail wrist.

Once gripping the hammer, move the weight of the hammer as if hammering a nail. This will give you the feel of the takeaway.

From here, the golf swing is no more then a lifting of the arms as the right arm folds and the body goes around a bit.

From this position, holding your spine angle and placing the left hand on the right hand will pull your body into a coil or “turn”. This places your body in a position to efficiently swing the golf club back down to the ball.

A great way to combine the hammer drill with a golf club is to hold a hammer on the grip of the club or tape the hammer down the middle of the shaft. Start with just your right hand on the club and make slow swings.

Once you have practiced this a few times, the hammer can be removed and this feel can be integrated to a normal golf club. To continue this feel, simply turn the clubhead in as if you are hitting the ball with the toe of the club (below picture). When turning the club like this, the center of balance goes more to the clubhead, helping replicate the actual hammer feel.

What’s great about this drill is that the actual task is driving the technique. Rather than being thoughtful of several technical positions in the golf swing, replicating the instinctive motion of the hammer will put you in the proper positions. This drill will also help you place your focus of attention on the actual club, which is often overlooked.

www.kelvinkelley.com

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