Home' Australian Golf Digest : December 2017 Contents december 2017 | australiangolfdigest.com.au 29
around the hips and shoulders.
Strength: Four or five exercises designed
to elicit a strength adaptation while
challenging the ability to hold posture and
Core: One or two exercises that
specifically strengthen the core.
Mobility: Five to 10 largely static stretches.
Cam has followed this structure for the
entire time we have been working together.
His choice would be to skip the warm-up
and stability sections, instead jumping
straight into the strength work, which he
considers to be “the fun part”. However,
Cam also recognises the importance of
warming up properly and doing his stability
drills to reduce the risk of injury and make
sure his spine, hips and shoulders are in
good posture and moving well under the
load-bearing strength work.
My approach to supervising training
sessions is to stick to the prescribed
program and focus attention firstly on
perfecting technique and secondly driving
intent. What this means is making sure
every rep is done with great focus and
determination. I often use an accelerometer
that tracks velocity (speed) to measure
the quality and intent of a rep and provide
immediate feedback and accountability to
Cam especially enjoys using the
accelerometer to get real-time feedback
on how high he is jumping or fast he is
squatting. He thrives on competing with
both himself and others in his gym work –
pretty typical of an elite athlete!
The physical, mental and emotional
demands of a tournament week make it
tricky to continue to train with the same
volume and intensity as usual. I will often
prescribe a watered-down version of the
usual program, reducing reps, sets and
load while still focusing on great technique.
Soreness and fatigue are the last things
players want to deal with while trying
to perform at their best. It’s quite the
balancing act to try to maintain fitness
levels while not getting in the way of
performance. My experience is that each
player is different and the process has to be
quite fluid and adaptable in order to get the
balance right from week to week.
Aside from the usual gym equipment,
resistance bands and spiky ball, the
following are my favorite bits of ‘kit’:
GravityFit: Absolutely the best
equipment and training system available for
training posture, stability and movement
quality. The immediate feedback system
means I can say less, watch more and
see players improve their technique and
posture quicker (for more details, visit:
Push Band: This wearable
accelerometer has really transformed
the way I write programs, set loads and
measure progression. It’s allowed the whole
process to become more fluid/reactive,
improved quality of training sessions
and made it more fun for the players
Here are the key areas for the US PGA Tour
players I work with:
Cam Smith: Improving posture in head/
neck/shoulders, maintenance of mobility
throughout the body, increasing power
output into the floor (vertical force) and
Jonas Blixt: Core stability, hip mobility
and postural endurance in order to keep
lower back healthy (site of previous injury).
Overall strength and muscle growth.
Harris English: Improving posture
in spine, including head/neck. Scapula
control and stability, improving hip and
ankle mobility. Overall strength and
My advice if you want to get your fitness
regime right is to see a professional for an
assessment and personalised program, then
work hard at it while listening to your body
and measuring results. I’m sure this advice
won’t rock your world, but from all that I’ve
seen and done on tour it’s by far the best
recommendation I can give you.
Nick Randall is a strength and conditioning coach
who works with numerous tour players.
‘There isn’t just one way that
golfers should train. Far from it.’
Improved posture is a
goal for Harris English.
has become more
028-029_AGD1217 Training a Pro.indd 29
1/11/17 5:35 pm
Links Archive November 2017 January 2018 Navigation Previous Page Next Page