How To Increase Clubhead Speed For Seniors

Why Guild Head Speed Drops With Age And What Yous Can Practise About it

Friday Jun xxx, 2022 by Michael Carroll

The video above is Backside The Scenes content from the Senior episode of the TPI prove. You tin watch the complete show on training/coaching seniors on our site.

The U.S. Senior Open up kicks off this week and Salem CC will showcase incredible ball hit, creativity, precision, and, yeah, power.  While the term "senior golf" might conjure images of sub 100 mph driver swings, you won't see much of that this calendar week.  The longest on the Champions Bout still threaten 300 yards off the tee.  Manifestly, they benefit from effecient technique and sequencing, merely many take besides done an excellent job taking care of their bodies.  Let'southward take a look at how golfers can optimize their training and training to hold off Father Fourth dimension.

Writing this as a 26 yr old may seem strange or ironic to some, but i of the most rewarding parts of my job is facilitating improved levels of golf game (and life) for some of my older clients. "Old" is a subjective term, that must non be identified simply by the number of years ane has been alive. The level of concrete function, and health one has is a far amend metric. For the sake of this article I want everybody to consider they are "erstwhile". The reason for this is that in my opinion the training programs of people all ages should take quite similar goals. Additionally, the younger 1 can start taking buying of their physical role the easier information technology is to develop high levels of athleticism, providing a very tall peak from which their imminent eventual physical decline tin can begin. Just as importantly, nobody is "too former" to start improving their physical role, even though information technology is a common gripe I hear. 1's response to a training stimulus may diminish as the years roll on, simply this absolutely does not mean they stop, or that one has an excuse to finish training if extending one'south quality & enjoyment of golf (and everyday life) is a goal. This is a longer article than most I have written but if at that place is one slice of my work you share with family, friends, loved ones, co-workers please let information technology exist this.

I accept worked with many people between the ages of 60-fourscore, and accept witnessed both the exceptional levels of physical function that can be developed and maintained if one is disciplined with an appropriate training regime throughout their life, and also the transformation that can be made by older people who accept to training in their fifth, 6th, seventh, or eighth decade. I oasis't had the pleasance of working with anyone in their 9th or tenth decade all the same but I'thou sure it'south around the corner. Delight reach out if anyone reading meets this criteria!

The aim of this article is to shed some light on why it is absolutely critical and not negotiable that "older" adults should have some strength and speed/ability training in their programs. I will try my all-time to provide a breakup of the latest research in these areas of training in "older" populations, and share how I combine it with my applied feel to implement it into training programs.

Golf and Age:

The vast majority of golfers experience a significant loss in club head speed and distance every bit they age. It's a complaint I have heard from pretty much every golfer I accept trained who is into their 50'south, and certainly 60'south. Golf score, and either directly or indirectly, level of enjoyment from the game starts to decline as this speed reduction occurs. Permit's make one point very articulate. It's not your chronological historic period that is primarily responsible for the pass up in distance, it is your drib in strength and speed/power. In that location is a huge difference, because chronological age cannot be inverse, but force, power and speed levels most certainly can….at any age.

Why Does Speed Drib Off With Age?

By understanding the mechanisms that underlie this drop off in power it becomes much easier to endeavour and use appropriate training interventions.

1 Decrease in Musculus Activity / Neural Drive:

To comport out a movement, our Central Nervous System (CNS) must actuate motor units (MU's). Motor units are comprised of a motor neuron (nerve), and the muscle fibers that it innervates. In an endeavour to avoid complication, the more MU's that are recruited, and the faster that these signals to recruit MU's are sent from the CNS, the stronger and faster our movements can be. This is of course extremely important for generating high club head speed. It has been well established that as one ages in that location is a loss in working MU'south which means generating high levels of strength and speed becomes more hard.

2 Musculus Cobweb Blazon:

Going rapidly back to MU's, information technology should be noted that all musculus fibers in an MU are the same type. Y'all have probably heard of "fast twitch" and "slow twitch" muscle fibers, and these differences in muscle fiber blazon are very real and very important. Fast twitch muscle fibers are capable of much faster, and stronger contractions, and are therefore vital for explosive movements similar the golf swing. It is well established that every bit ane ages, there is a decrease in the size and corporeality of these fast twitch muscle fibers. There is also some argue that fast twitch fibers start to "catechumen" to wearisome twitch fibers, and become innervated past a slow twitch neuron. Interestingly, slow twitch fibers don't degrade anywhere near as much with historic period, compared to the fast twitch counterparts.

three Sarcopenia:

This is the term given to the loss of muscle size and force due to aging. Muscle power, which is a combination of force and velocity does non receive the same attention just it certainly warrants it. Due to the selective atrophy and loss of fast twitch fibers, and other more complex nervous system factors, muscle ability is lost at approximately twice the rate of muscle force (Skelton et al 1994). This is a very important betoken to note if maintaining high club head speed is a goal. With similar levels of musculus mass, and maximum force, elderly populations tend to have much lower power levels.

What Can Be Washed About It - Training

While the information above may make information technology seem all hope is lost, the smashing affair about musculus, and the CNS is that they're very responsive to grooming, even in "old" people. The fundamental discussion here is "grooming". Recreational activity, or general exercise is not the aforementioned affair, and the training must come across some specific criteria for maximum benefit to be attained.

In particular, there are ii types of grooming that have massive do good for reversing/delaying the loss of muscle power in aging populations. The first is strength preparation, which concentrates on developing the maximum force one tin exert in a item motility or exercise. With forcefulness training, our principal goal is force production. This is best accomplished with a ""heavy" load, relative to the person's forcefulness level. For the sake of this discussion let's allocate heavy as the most load someone can use in a particular exercise and consummate 3-6 perfect reps, but no more than.

The 2nd type is usually labelled nether speed & ability training. Another term for this is Rate of Force Evolution (RFD). RFD is commonly classified as the amount of force generated in the first 200ms of muscular contraction. This is the vital difference between strength and RFD. Strength measures practise non take the time to produce maximum force into consideration, while RFD is concerned with the maximum amount of force that can be produced very quickly (usually classified as the showtime 200ms of contraction).

This point is of import to empathise and take note of because there is a divergence in how quickly older populations turn down in strength, compared to RFD. Every bit alluded to earlier RFD declines much more apace. Due to very brusque, explosive nature of the golf swing, RFD is a critical component of high club head speed so increasing or maintaining it for as long equally possible is an important training consideration.

In the next section of the commodity I am going to provide some cardinal takeaways from the research I have studied in this area, and give some examples of how I try to implement these concepts in the programs I provide for clients both in person, and as part of my online training services.

Research:

Maximum Strength Training: Wang et al (2016) Performed a written report involving 11 males with an average age of 72 (+/- 3 years), and 13 males with an boilerplate historic period of 24 (+/- 2 years). The younger group was to human activity as a control, and did not complete the training intervention, they were only tested at the beginning for comparing purposes. Both groups were healthy, but neither group performed strength training as role of their regular activity. The researchers obtained a one repetition maximum (1RM) squat in a hack squat machine, to 90 degrees of human knee flexion.

3 times per week for eight weeks the elderly group performed a warm-upwardly, then completed iv sets of iv repetitions with 85-90% of their 1RM in the same hack squat do. Critically, the subjects were informed to consummate the lifting phase of the exercise as quickly every bit possible, which is essential for stimulating the CNS to recruit as many MU's as it can, as fast equally possible. This intent to motion the "heavy" load as quickly as possible during the up phase of the lift has been shown in the past to take a beneficial touch on on RFD. When the discipline could complete more 4 repetitions, the load was increased by 5kg.

Later the 8 weeks of training when the elderly subjects were re-tested, at that place was a 41% average increase in the size of the fast twitch muscle fibers, and a 32% average increase in the per centum of fast twitch muscle fibers present. 1RM in the hack squat exercise improved past 68% on average, and RFD increased past 48% on average. Earlier the testing there was pregnant differences between these scores in the immature and former groups. Upon completion of the training, the 1RM and RFD values in the "erstwhile" group were similar to those of the immature.

RFD or "Loftier Velocity" Grooming: Pereira etal et al (2012) carried out a study that more closely resembles the criteria for power or RFD training as opposed to maximum strength. 56 women with an average age of 62 (+/-5 years) took role in the experiment. The group was split in half, with 28 forming the intervention group, and 28 in a control group. None of the subjects had a history of resistance grooming.

Both groups were strength tested in the leg extension 1RM, demote press 1RM, and paw grip strength by dynamometer. Two power tests were as well carried out. These were the vertical jump, and seated medicine ball throw. I was very happy to encounter these two power tests included as they are rarely used in studies with more elderly populations, but are very practical and easily replicated. (They too make for great preparation exercises)

During the training intervention the experimental group carried out iii grooming sessions per week for 12 consecutive weeks. Over the class of the 12 weeks the subjects progressed from 3 sets of 10 repetitions with 40% of their 1RM to 3 sets of four repetitions with 75% of their 1RM in both the leg extension, and bench press. It must again be noted that the subjects were encouraged to motion as quickly as possible during the up phase of the lift. Information technology was an explosive movement, not a slow steady tempo. This is a vitally important point. For the vertical jump and the seated medicine brawl throw, the subjects progressed from three sets of 2 repetitions to 2 sets of 3 repetitions. This is an extremely low volume of piece of work for the jumping and throwing. (This may have been purposefully kept this low due to the untrained nature of the subjects).

From pre to post testing, the experimental group increased on the bench press 1RM past an boilerplate 61.eight%, the 1RM leg extension by an boilerplate of 44.i%, vertical jump peak by xl.two%, and ball throwing distance past 17.2%. No significant changes were seen in the command grouping.

Practical Application:

Enquiry results similar those provided to a higher place and existent world observations make the benefits of these grooming modalities impossible to ignore, and I always endeavour to include them every bit an element of my clients training programs both in person and online. With this beingness said, some sense must exist applied when deciding on how to train high strength (strength), and loftier velocity (RFD) movements in older populations.

This is where having the experience of scaling, regressing & progressing different exercises and modes becomes invaluable. An accurate assessment of the clients readiness will dictate the training starting signal, and the fourth dimension and resources they are willing to commit volition give an indication of where you can expect to assist them progress to.

Maximum strength grooming, by nature is all-time accomplished with exercises where the client is in an surround where high forces tin can exist produced, and likelihood of injury or mishap is depression. Basic compound movements like variations of hip hinges/deadlifts, squats, and upper torso pushes and pulls tend to do work quite well in my feel. One time the athlete is competent in the mechanics of the practise, a simple Rate of Perceived Exertion (RPE) scale is an splendid mode to choose the weight to use for the practise. Lets use the hip hinge / deadlift as an example, and you accept programmed for the ready to consist of half-dozen reps. Start with a conservative load and once the prepare is finished, ask the client/yourself to give the fix a difficulty rating out of 10. I tell clients that 1 is nothing, and 10 is complete maximum effort, extremely hard, and no way another rep would have been possible. The sweet spot is somewhere betwixt 7-nine, so adjust appropriately until yous accept a load that tin can lifted in perfect class with an RPE of seven-9/ten. If technique starts to drift as the load increases, lower it to the heaviest load that can be washed with perfect form. Load should never change technique.

The video beneath shows different variations of the hip hinge / deadlift, with some modifications that can be applied based on the client's circumstances such every bit height, mobility,motor command, previous injury etc. The progression outline hither, along with the RPE method of weight selection should minimise issues:

For golfers, the methods I take constitute virtually constructive for training high velocity / RFD movements are jumping, and medicine ball throw/slam variations. The medicine brawl throw variations are usually quite simple to implement as most golfers are used to carrying out similar motions from practicing their golf swing. Jumps on the other hand can be a little bit daunting for slightly out of shape folk, or ones with lower limb injuries. I start these clients with exercises like "triple extensions" or "power pace-ups" where i is yet trying to produce force very chop-chop, but no impact from landing a jump occurs. Generally with some time, anybody so progresses into a very basic jump variation similar a counter movement jump or depression box jump.

Here is an case of a counter motility jump, great for lower body power and RFD.

The tall kneeling rotational medicine brawl throw is an I exercise I program to develop stability and rotational power of the torso.

Preparation & Injuries: Lack of teaching in regards to the benefits, uninformed and uneducated comments from the media, fearfulness of pain one's self / aggravating an old injury, beingness out of shape / too erstwhile, are the most common reasons people shy away from this type of training.

Nada bugs me more than well-nigh people not strength or power training because of the fear of injury. It'south completely ridiculous. To quote an excellent strength and conditioning passenger vehicle and researcher Bret Contreras

"If you lot think lifting weights is dangerous, try being weak, being weak is dangerous".

He is exactly right. Of course precautions need to be taken and the exercise plan needs to exist scaled to a level that suits the individual. This is true for anything. Furthermore, improving strength levels in the appropriate movements and muscles  is an splendid way to rehab old nagging injuries, and forestall injuries popping up in the future. Research is very clear on forcefulness grooming aiding in injury prevention.

Yous basically accept two choices.

1. Don't train for strength & power, allow yourself to become gradually weaker and slower over time, decreasing your enjoyment from golf, and quality of general physical office.

2. Take ownership of your force & power training, take wherever you are now as your starting point, and commence on a plan for improvement…..which tin be improved significantly, regardless of your current fitness level or age!

Hopefully the data provided in this commodity has made you lot realise the critical importance of preparation to proceed your muscles and nervous system strong and fast. It's one of the all-time investments of your time and energy for keeping your club head speed, and general quality of life high for as long as possible.

If yous have any questions, please don't hesitate to achieve out via email: fitforgolf18@gmail.com.

If you are interested in the online training services I offer delight visit this folio:

Fit For Golf game Online Training Services

Mike Carroll has a BSc in Sport & Exercise Science from the University of Composition, and is an accredited S&C Jitney with the UK strength and Conditioning Clan and TPI Fitness Level 2 Certified. He works with golfers of all levels, in individual and group settings. Currently based in Hansen Fettle For Golf, Irvine, CA.

Twitter:@fit_for_golf

Facebook: Fit For Golf game Cork

Hansen Fettle Facebook

Hansen Fitness Instagram

References:

1. Skelton, D.A., Greig, C.A., Davies, J.M., Young, A., 1994. Strength, ability and related

functional ability of healthy people aged 65–89 years. Age Ageing 23, 371–377.

2. Wang et al (2016) Affect of maximal strength training on piece of work efficiency and musculus cobweb

type in the elderly: Implications for physical part and fall prevention. Experimental Gerontology 91 (2017) 64–71

3. Pereira et al (2012) Effects of loftier-speed ability training on functional capacity and musculus operation in older women. Experimental Gerontology 47 (2012) 250–255

---

Source: https://www.mytpi.com/articles/fitness/why_club_head_speed_drops_with_age_and_what_you_can_do_about_it

Share this post