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How To Create Your 2023 Golf Workout Plan

Assess first, then perform The Three R’s

Step 1: Assess

If you have ever in the past or are currently doing a physical program of any sort that wasn’t done after assessing your specific body OBJECTIVELY, you are just guessing/assuming you are like everyone else with the same common issues.

Maybe you are, but most likely you’re not.

OBJECTIVE means you are measured – click the link below to complete your home mobility assessment https://www.robertspt.co/home-assessment-form

Step 2: Reset

‘Mobility before stability/strength’ is a principle I’ve been mentored in and have now seen success with a lot of my golfers.

Resets are techniques that help your muscles and joints move better and include methodologies such as a mobilization, manipulation, myofascial release, soft tissue work, trigger point therapy etc…

These techniques are specific interventions and require a good deal of competency to perform correctly and effectively (most people don’t do these at all or don’t do these correctly and therefore don’t get the results they want spending hours stretching and/or using the massage gun with minimal gains in their mobility)

Step 3: Reinforce

Now that you’re moving better (a.k.a. refer back to your home assessment and retest yourself to see if you actually made an objective improvement from the reset) you need to reinforce or activate that muscle or joint to help this new range of motion stick. I call this hitting the save button.

There’s nothing worse than spending a half hour getting your mobility where it needs to be only to lose your gains by the time you wake up the next day. You will continue to tighten right back up and chase your tail if you don’t perform some activation work right after your reset.

Reinforcement or activation is also waking up the muscles to prepare the body for the final phase, the reload phase.

Step 4: Reload

This is your actual strength component workout routine that is hopefully done a couple of times a week. Your body is in the best and SAFEST position to perform strength training when you’re moving well (reset) and you’re activated (reinforcement). Workout routines, whether for golf or not, should be balanced, through a full range of motion, and with proper technique to not create muscle imbalances and/or asymmetries in your body. If the reload or strength phase is poorly designed, this leads to the tightening up of the muscles and joints that you just spent all that time working on and may be the culprit as to why you’re stiff in the first place or simply missing out on your potential for maximal power.

Mobility is one key to power. Muscles are like rubber bands. You need to be able to lengthen a muscle to create elastic energy to hit the ball a long way. Make sure your 2023 Golf Workout Plan is designed to promote mobility, not hinder it, through a good reset, reinforcement, and reload this year.

If you have any questions about your plan, RobertsPT helps educate, equip, and train golfers to play for years to come with less pain and more distance. If you don’t have a trusted Doctor of Physical Therapy specializing in golf supervising your plan, let’s jump on a call (https://www.robertspt.co/schedule-a-strategy-call)  or email wade@robertspt.co to discuss where you’re at.

Hit em’ straight,

Dr. Roberts

Dr. Wade Roberts is a contributing writer for Central Links Golf. Dr. Roberts is the owner of Roberts PT, a golf PT and Performance Center in Kansas City. He graduated from Liberty University with a Bachelor of Science Degree in Kinesiology. He then earned his Doctor of Physical Therapy from Lynchburg College. Dr. Roberts is able to provide specialized therapies for a variety of patients but has a special interest in decreasing pain, increasing speed, and achieving longevity in the golf comm

2022 Volunteers of the Year Announced

Central Links Golf is pleased to announce our 2022 Volunteers of the Year. John Bott and Les Ansay have demonstrated tremendous service to the game of golf in Kansas City & Kansas.

Rules Official of the Year: John Bott

John has been involved with the KGA/CLG Junior Golf program for over 30 years. John oversees the Kansas City section of the Kansas Junior Golf Tour. “Working with Junior players, and I don’t find it work, is rewarding in that their participation and development as players and young people is enhanced by the total golf experience and we help that happen,” John said. 

Course Rater of the Year: Les Ansay

Les has been involved in Course Rating since 2011. He serves as a lead rater, travel course rater, and rating trainer for new volunteers. “I love the game of golf and course rating has introduced me to another aspect of the game. It’s been a great experience. It has challenged my thinking and kept my mind sharp,” Les said. 

Asked & Answered: Provisional Ball

Question: Player A hits a ball into a wooded area and correctly plays a provisional into the fairway. After 1 minute of search, he says, “That ball is lost, I am playing my provisional”. As he is walking towards the provisional he finds the original ball in the fairway and under 3 minutes. Which ball is in play?  

Answer: The original ball is in play laying 1. You cannot declare a ball lost, and since it was found within 3 minutes, it is still in play. This is your lucky day!  

Submit a Rules question for Todd to answer here.

Todd Stice is our in-house Rules of Golf Expert. You can learn more about Todd here.

Hitting Off Mats This Off-Season? Do It With Caution.

As the cold weather has moved into KC, most courses have moved their golfers on the driving range to begin hitting off of mats instead of the grass.

This may not appear to be a big deal, however, one of the most common off-season injuries I see are in the wrist/hand. Not coincidentally, it’s often the same time they transitioned their practice time from hitting surfaces off the grass to the turf.

Playing and practicing healthy golf is always a top priority with RobertsPT and why this is an area I wanted to address as you practice this off-season.

Now, the best way to avoid this potentially less-than-ideal scenario of hitting off mats is to rack up frequent flyer miles and head south for the winter in sunny Arizona, Florida, or Palm Springs to continue hitting off real grass…

But for most of us, the turf and mats are our only option…so what do we do to avoid the adverse effects on our body including these flare-ups to our wrist/hand from the excessive forces of the impact from the mats?

A couple of suggestions to keep your body healthy hitting off mats this off-season:

#1 = Improve Your Lower Body Move

When someone has poor lower body mobility, or a poor ability to use their lower body in their golf swing, the upper body (wrist/hand) is forced to work harder and takes on way more stress than it was designed to handle in the swing. By improving your hip rotation and hip turn, you’re already helping to prevent (or improve) any upper body compensations and discomfort.

The best way to see if you’re good on suggestion #1 here is to assess your hip rotation mobility, right now, at home by checking out this home assessment – this is the most important area of your body to work on if you have any type of upper body/upper extremity discomfort or limitation – get to the root cause of your upper body discomfort..not chase or treat the symptoms!

#2 = Modify Your Practice Sessions

  • Limit your total volume of practice time by hitting full swings
    • Decrease the number of balls or time hitting irons
    • Emphasize ‘drill work’ that doesn’t require full impact
  • Alternate irons and drivers more frequently
    • For example, do not hit irons for 45 straight minutes and then finish with the driver (or vice versa)
    • Alternate 10 iron shots and 10 driver shots
  • Practice your full pre-shot routine with every shot
    • This will slow down the interval between shots to allow the wrist/hand to recover from the stress of the forces going through the wrist/hand at impact
    • Most golf injuries are repetitive in nature….so slow down the repetition!

The off-season is a great time to practice on your game and work on your body in the gym. Don’t lose this valuable time by injuring your wrist/hand (or any area of your body) as your normal golf routines change and your body is forced to adapt to something new.

RobertsPT helps educate, equip, and train golfers to play for years to come with less pain and more distance. If you don’t have a trusted Doctor of Physical Therapy specializing in golf supervising your plan, I’d be happy to jump on a call to discuss your off-season goals. Call 214-998-9904 or email wade@robertspt.co.

Hit em’ straight,

Dr. Roberts

Click Here to Set Up a Call

Dr. Wade Roberts is a contributing writer for Central Links Golf. Dr. Roberts is the owner of Roberts PT, a golf PT and Performance Center in Kansas City. He graduated from Liberty University with a Bachelor of Science Degree in Kinesiology. He then earned his Doctor of Physical Therapy from Lynchburg College. Dr. Roberts is able to provide specialized therapies for a variety of patients but has a special interest in decreasing pain, increasing speed, and achieving longevity in the golf comm

Asked & Answered: Wind Gust on the Green

Question: Playing in a stroke play event on a very windy day. While on the green ready to make a stroke at a putt, the wind gusts and the ball moves but comes back to rest in the original spot. Is there a penalty?

Answer: This is an interesting situation since by definition the ball has not moved. Once the ball is returned to the original spot, it will be played as it lies.  And since natural forces (the wind) caused the ball to “move”, there is no penalty to any player. 

Submit a Rules question for Todd to answer here.

Todd Stice is our in-house Rules of Golf Expert. You can learn more about Todd here.

How Do I Gain Clubhead Speed This Off-Season?

Power in golf defined:

Power = Force x Displacement/Time     OR     Power = Force x Velocity
Force = strength
Displacement = mobility or turn or the distance you can ‘ramp’ up your club head speed
Time = speed/impulse

In other words, to increase power or clubhead speed this off-season, you need to either increase your muscular strength, increase the distance over which you can generate that force, and/or you need to be able to do it fast!

Bodybuilders who can lift a lot of weight but can’t lift it fast…aren’t powerful.
Track and field athletes who are super-fast but are not strong…aren’t powerful.
A powerful golfer is strong AND fast.

When I evaluate a golfer, I help them identify which of those 3 components are their main power leak…and if there is more than one, which area is the priority for them to gain power.

You as a golfer need to be crystal clear on where you stand and if your focus this off-season should be more on getting mobile, strong or fast…some of you may lose power in 1 area while others of you may have power leaks in all 3.

As you approach your off-season and you desire to take advantage of the colder months to spend time working on the physical side of golf in the gym, be sure to have a plan that is targeted to what you specifically need! That is how you’ll get results and gain 10-30+ yards over the off-season without even hitting a golf ball.

I meet too many golfers going to the gym and ‘working out’ instead of ‘training’ specifically for a purpose with a plan.

At RobertsPT, we guarantee at least 3 mph (money back guaranteed) with most of our golfers gaining 5-8mph in less than 3 months’ time. How do we get those results? We’re customized to what YOU need after a thorough assessment.

As a Doctor of Physical Therapy, mobility will always be first priority. To see how well you’re able to rotate for a golf swing, TAKE MY FREE HOME ASSESSMENT for an easy way to see where your plan may need to start. If you clear all 4 rotational centers on this home assessment…then you need to focus on either strength or speed work. How do you if you need more strength or speed? Again, you need more information and need to be further assessed.

If you don’t have a trusted Doctor of Physical Therapy specializing in golf supervising your plan, I’d be happy to jump on a call to discuss your off-season goals. Call 214-998-9904 or email wade@robertspt.co.

Let’s train smarter…not just harder this off-season.

Hit em’ straight,
Dr. Roberts

Click Here to Set Up a Call

Dr. Wade Roberts is a contributing writer for Central Links Golf. Dr. Roberts is the owner of Roberts PT, a golf PT and Performance Center in Kansas City. He graduated from Liberty University with a Bachelor of Science Degree in Kinesiology. He then earned his Doctor of Physical Therapy from Lynchburg College. Dr. Roberts is able to provide specialized therapies for a variety of patients but has a special interest in decreasing pain, increasing speed, and achieving longevity in the golf community.

Asked & Answered: Outside Influences

Question: Playing in a stroke play tournament, tee shots landed in the fairway. All three members of the group are playing the same brand of ball. The conditions are under lift, clean, and place. Player one picks up player two’s ball which is covered in mud. As he is cleaning it he notices it is not his ball and places it in the vicinity of the original spot. Is there a penalty?

Answer: In a stroke play event, the individual players are outside influences to each other, so there is no penalty on player one in this situation.  We will just need to get the ball back on the estimated spot from where it was moved, then player 2 can lift clean and place the ball. 

Submit a Rules question for Todd to answer here.

Todd Stice is our in-house Rules of Golf Expert. You can learn more about Todd here.

CLG Announces Future Sites For Watson Challenge

FOR IMMEDIATE RELEASE

Lenexa, Kansas — Central Links Golf announces two future sites for the Watson Challenge. The event will be played at The Nicklaus Golf Club at Lionsgate in June 2023 and at Mission Hills Country Club in June 2024.

“We’re excited to bring the Watson Challenge back to Lionsgate and Mission Hills. They are two very different, but excellent venues for the event. Both courses will do an outstanding job of identifying the best player in the Kansas City area.” – Tournament Director, Doug Habel

The Watson Challenge is an annual 54-hole golf championship hosted by Tom Watson. The event is held “To Determine the Best Golfer in the Greater Kansas City Golf Community.” The event has a 50-golfer field, consisting of the top PGA Club Professionals from the Midwest Section PGA, and the top amateurs living in the greater Kansas City golf community.

What are the top 2 causes of low back pain in golf?

  1. Reverse spine angle

A Reverse Spine Angle is any excessive upper body backward bend or excessive left lateral (for right-handed golfers) upper body bend during the backswing. This positioning produces an excessive amount of torque and pressure on the low back on the downswing due to the chest having to travel ‘farther’ and ‘faster’ to get back down to impact. Any time you increase the speed or force forward bending with rotation at the same time…that’s a good recipe for back pain.

2. Early extension

Early extension occurs when the hips and spine of a golfer start to go into extension or straighten up too early on the downswing. In this impact position, your core and gluteal (butt) muscles are in a poor position to properly ‘engage’ and are what we call, inhibited. Similar to Reverse Spine Angle, anytime you have rapid rotation of the body with no core engagement, that’s a good recipe for back pain. This is also the number one cause of a shank as your hips have now actually moved closer to the ball minimizing the space for your hands. 

Ask one of your playing partners next time you golf to take a video of your swing and see for yourself (if you don’t know already) if you possess these characteristics.

How do you improve these positions? Almost always it’s a lack of proper mobility in really 4 areas of your body. I tell my golfers that if you can’t clear a full range of motion here, then your body will ‘work around’ those limitations and often manifests itself as described in the pictures above. I’ve put together a brief video for you to check for yourself at home how well you move in those 3 areas. Check out the home assessment here >>

Playing back pain-free is possible!

Hit em’ straight,
Dr. Roberts

Click Here to Set Up a Call

Dr. Wade Roberts is a contributing writer for Central Links Golf. Dr. Roberts is the owner of Roberts PT, a golf PT and Performance Center in Kansas City. He graduated from Liberty University with a Bachelor of Science Degree in Kinesiology. He then earned his Doctor of Physical Therapy from Lynchburg College. Dr. Roberts is able to provide specialized therapies for a variety of patients but has a special interest in decreasing pain, increasing speed, and achieving longevity in the golf community