​Strength & Conditioning for Golf: A Transformative Journey with Mark

​Strength & Conditioning for Golf: A Transformative Journey with Mark

As a little update - as of the 15th September 2023, Mark is now and All-Ireland Champion having won the Junior All-Ireland in Knightsbrook! Things you love to see!

https://www.limerickleader.ie/news/limerick-sport/1298652/limerick-golf-club-celebrates-fifth-all-ireland-junior-cup-success.html

The biggest myth around golf and S&C, is that it should be 99% mobility, core work and something that looks sports specific done on a bosu ball for balance? However, let this be the push you needed to change that narrative. This is a story of good old fashioned S&C combined with the new age of technology aiding in the reduction in your handicap, development in your golf game overall and a drastic improvement in your enjoyment levels of the sport!

Golf, at its heart, is a game of precision, power, and finesse, and the golfer who achieves the optimal balance of these traits holds the winning edge. This was a balance that we tried to strike with Mark. Being in his late 30s, he thought the boat had sailed with regards to gaining speed so he reached out to Atlas High Performance Centre.

Working in shift work in the medical devices industry and being a father to three young kids, Mark has the same roadblocks that most people in their 30s have. Despite his busy schedule, he found the time to maintain an above-average handicap of ~7 and keep up with regular gym visits. However, he faced a challenge - his mobility restriction was hindering his hip rotation and shoulder turn in the golf swing. Seeking an increase in club head speed and overall mobility, Mark chose Atlas High Performance Centre to improve his golf game.

​Targeted S&C: A Winning Strategy

Understanding Mark's goals and his impressive commitment to fitness, we at Atlas High Performance Centre devised a specific Strength & Conditioning (S&C) program for him. Central to this plan was the trap bar deadlift. This powerful compound exercise directly impacts the key muscle groups involved in a golf swing, including the lower back, quadriceps, and glutes. Alternating between slow, heavy lifts to build strength and lighter, faster lifts to enhance power generation, Mark witnessed significant improvement in his force output.

Simultaneously, we incorporated single-leg strengthening exercises to boost lower body mobility, especially around his hips - an area Mark felt restricted in. Medicine ball throws and rotational core exercises like landmine twists became integral parts of his training, aimed at improving upper body power and rotational force - two crucial elements of a dynamic golf swing.

Performance Transformed: Mark's Leap Forward

Mark's results were nothing short of phenomenal. An evident increase in his power output, improved jump heights, and an upswing in his 10-5 RSI scores signified his progress. Even more impressive was his increased swing speed - he cranked up his driver speed from ~107mph to ~118mph, correlating to a remarkable improvement in his distance off the tee. With every 1mph increase in swing speed, a golfer can add roughly 3 yards to their shot. For Mark, this translated to about 30 yards more - a game-changing enhancement.

Now, Mark swings his pitching wedge with the speed he used to swing a 7-iron and drives more than 300 yards nearly every time. His handicap fell to just below 3, and he also noticed a visible physical transformation - he got leaner while gaining weight, a clear indication of his increased muscle mass. As Mark puts it, he has become a "Better athlete all round. Faster, leaner, and more explosive."

A New Chapter: Ongoing Journey

As the current golf season wraps up, Mark isn't slowing down. His improved strength and stamina allow him to play more regularly without feeling physically drained. He's keen to continue enhancing his skills and see how far he can push his golfing prowess. After having just won the Junior Scratch Cup in June - it's been a great year on the course for him in 2023.

Mark's Testimonial:

Join Us: Your Journey to Peak Performance

Mark's journey stands as an inspiring testament to how tailored S&C can boost golf performance. If you're looking to enhance your strength, mobility, and speed off the tee, our team at Atlas High Performance Centre is ready to help.

​Reach out to explore our specialised services, including physiotherapy consultations and online coaching/nutrition services. Let's unlock your potential together.

Head over to the contact page now to get in touch!