Program Design
Domain 3 - Program Design
This domain tests application of the OPT model and corrective exercise to golf: mobility before stability before strength before power, with golf-specific rotation and ground-force training.
Core rules
- Corrective continuum: inhibit with foam rolling, lengthen with static stretching, activate with isolated strength, then integrate with dynamic or compound movement.
- OPT phases: Stabilization Endurance uses higher reps and slow tempo; Strength uses moderate reps and load; Power uses low reps and explosive intent. Golf needs power, but only after adequate stabilization and strength.
- Warm-up: self-myofascial release and static stretching for overactive tissues, then activation and dynamic mobility. Save prolonged static stretching for after power work when immediate speed is the goal.
- Core training: anti-rotation such as Pallof press, anti-extension such as plank, rotation such as chop and lift, and rotary power such as medicine-ball throws.
- Lower body: hip hinge, squat, lunge, and single-leg RDL; gluteus maximus and medius strength support pelvic control.
- Frequency: two to three resistance sessions weekly; allow about 48 hours between intense power sessions.
Worked example
A client has limited thoracic rotation and weak glutes and plays twice weekly. Weeks 1–2: self-myofascial release for lats and glutes, half-kneeling thoracic rotation, glute bridge, Pallof press, goblet squat, and single-leg RDL. Weeks 3–4 add medicine-ball rotational throws and kettlebell swings for 3–5 reps with full rest. Keep high-power training separate from heavy swing practice days.
Traps
- Programming power first because golf is fast.
- Stretching the thoracic spine endlessly without activating rotation.
- Copying a bodybuilding split; golf needs integrated rotation and single-leg control.