Posted 10 November 2011 - 01:40 AM
Hahaha... Thanks for that Tigers...
The idea of splitting muscle groups for training is a nice one, give muscles a rest while we work other ones, seems sound and a straight forward idea.... BUT there is a problem...
All humans possess 1 spinal cord and 1 brain (central nervous system) and this system connects to every muscle group we possess. Add to that the brain controls the regulation of our hormonal (endocrine) system. It doesn't care whether you have trained legs or arms, all it knows is that it has been placed under physical stress and needs to recovery.
So using our hole digging analogy, the spinal cord and the brain could be likened to our give up. Dig one big hole or dig several smaller holes and it is all the same isn't it? The holes need to be filled and then built upon before we get an adaptive response.
For this reason, all natural athletes I believe are best off suited to a short, intense, full body program with sufficient rest periods between sessions....
Okay how do we fit in golf training with a physical program?
It is a good question. You really need to seperate these into two seperate categories because of the different characteristics of both.
1. For physical strength training we are using high levels of external load and taking exercises to total muscular fatigue (where you can't perform another repetition) LEVEL OF MUSCULAR STRESS: HIGH
2. Golf training we use a light external load (golf clubs weighing 300-500g), not taking the body anywhere near muscular fatigue, using sub maximum training and have periods of rest between repetitions. LEVEL OF MUSCULAR STRESS: LOW
3. A third type of training we will introduce is as we go is Sports Specific Training (Functional)... Loading in this form of training is relatively light (compared to maximal training), movement is dynamic in nature. Whilst there is an element of muscular fatigue, it is nowhere near the stress of our strength training protocol. LEVEL OF MUSCULAR FATIGUE: LOW - MEDIUM
Basically interspersing trainings 2 and 3 in between our number 1 sessions can be helpful. Both 2 and 3 will allow our muscles to be flushed with nutrients and blood supply which aids in recovery and in flushing waste by products from the fatigued/damaged muscles.
Management of training is always important. If I had a client that was due for a maximal strength session but in a few days they had a major event or game, I would increase the rest period to a few days post performance, rather in the lead up to performance.
THIS IS INTERESTING....
Why do we taper athletes from high level physical training approximately 21 days prior to major competition?
Because the body still gains benefits from a workout up to 21-28 days post training. And being that most athletes train with intensity for an extended training cycle, we like to allow them full recovery periods prior to competing. Many athletes note that after such a taper they are actually stronger at the competition date even though they have not engaged in physical training for an extended period.
Don't ever hesitate to take more rest over too little (not an excuse to be lazy though...). Recovery times for the average adult from strength training can be from 5-9 days depending on intensity, personal recovery and training experience.