Any Studies on Muscle Fiber Types and Golf?

[Clambake]

Has anyone every seen any studies on muscle fiber types (fast twitch or slow twitch) and how those related to the golf swing, or more specifically how they impact what you can achieve in developing your golf swing? Years ago I had a type analysis done and found out I was about 50/50, which helped explain why I was competent at most sports but didn't excel in any - I didn't have the slow twitch to help high endurance for long distance sports, or the fast twitch to get explosive speed to do something like dunk.

Looking at someone like Tiger or Bubba Watson, I suspect they have a predominance of fast twitch fibers which help generate explosive speed, and this got me wondering if anyone had done any scientific studies to analyze the muscle fiber types in golf.

[Wiley]

I don't have a specific study on hand, but I'll try and find one.

If you look at a golf swing and what specific energy system is used (based upon how long it takes to swing the club) you will see that a golf swing uses ATP as the primary energy source. Type II recruitment is at its highest during this system.

If you only look at drives and full iron shots, with a fluid swing of 80%+, you are defiantly using more type II muscles to propel that shot. The more type II the more efficient your full shots would be with a greater potential for an increase in power.

On the other hand if you walk while you play you are using other energy systems that recruit type I muscle fibers, so having a good base line of cardiovascular endurance would also be beneficial.

When I strength train for golf I try and train more type II than anything else.

Found an study: The Journal of Strength and Conditioning Research (Vol.18, No. 1, page 59-62)

[DJYoshi]

you want to work out keeping fast twitch movements in mind for a golf swing. that sudden burst on the swing and weight changes are directly related to fast-twitch muscle. my swing has become more stable, reliable and controllably fast since my trainer and I started working fast twitch movements into my workout. there are TONS of fast twitch movements done at light weight that can benefit you.

and this is coming from a trainer that also trains athletes. boxers, nfl & nhl players. he's pretty damn knowledgeable when it comes to the workouts to focus on for a particular sport.

[aedoue]

DJ Yoshi (and all),
I'd like to know any specifics you are willing to share about the fast twitch training you are doing. I'd like to start incorporating it in my workouts.
Thank you.

[DJYoshi]

for those that don't know the difference.
slow twitch - muscle fibers that are required for endurance...high-intensity cardio. they usually start to burn around the 10th rep... so if you're looking to work on your short twitch.. high reps to burn out are basically used.. if you're going for cut, use slow twitch formats
fast twitch - muscle fibers that are worked for a short period - 6 reps max... the 7 - 9 is the transition period... so heavy sets in which your body has to push out a rep by pushing the muscle to get the weight up in a fast movement.

of all things that are important for golf
CORE STRENGTH and shoulders are the most important... then i'd say legs and back are equal. but your strong core allows your body to twist, bend and do just about anything along the lines that the spine can handle.
so for those that do JUST CRUNCHES - sure you'll build muscle... but you're not fully working your core.

so here's an example of my workout last week of course with a 10 minute light jog with the treadmill at 11 incline and speed at around 5mph... just to get a good sweat going....b/c even though I work on slow twitch... i'm not going for bulk...
I end each work out with 20 minutes of heavy cardio (stairmaster at level 14 and rock out) treadmill at level 15…and 4.5 mph.. or my favorite: sprint walks (walk for 40 seconds at 4.2 mph… sprint for 20 at 9 – 10mph)

Note…before I started this workout I was already playing a little golf
I’m 5’7 – 5’8
Before i started – couldn’t consistently hit the ball….sure I was just a beginner at golf..but working out with a task in mind is better than working out without knowing your goal.

Before I started…I was around 5’8…and 215 lbs….35% body fat…. Size 37 – 38 waist
8 months after the work out
155. 10% body fat…32 waist

That was back in ’07.
Now it’s ’09 and I’m
165. 13% body fat and a 33 waist… I’m right where I want to be…being able to move double my weight with my legs… more than my body weight for chest
And my stamina to play golf 3 – 6 days in a week walking each day in 100 degree weather is awesome….

Monday: Chest
flat bench dumbbell press: warm up…and don’t do a 12 rep warm up. 6 – 8 reps concentrating… most ppl hurt themselves with light weight b/c they don’t focus on the task.
Warm up set: 40 lbs in each hand. – 8 reps
Warm up set 60 lbs in each hand – 8 reps

Slow twitch work: (1 minute rest)
85 lbs each hand – 8 reps
90 lbs each hand – 6 reps
95 lbs each hand – 4 reps directly into a drop set:
Back to 60 lbs in each hand and rep out for 12 – 15 (30 seconds rest)

Incline flies:
Slow: 8 reps with 45 lbs on the fly in each hand.
3rd set with 50 lbs and 4 – 6 reps.

Decline barbell press:
Slow: 6 reps at 185 for 2 sets
4 reps at 195
Immediately into a drop set: 135 for 12 – 15 reps

Chest was done (30 minutes)

Core – various abs, hams, lower back movements…supersetting everything… repeat 3 times (I do a lot for core so if you want to know in detail, just email me.. 7 exercises in 2 minutes)

Hard cardio for 20 minutes

Tuesday: Bi’s

Incline dumbbell curl: (45 seconds rest)
8 reps at 30 lbs for 2 sets
6 reps at 35 lbs for 1 set
12 reps at 20 lbs for 1 set

Concentrated preacher curl
55.65.75.35 in that order according to weight setup with the reps
12.10.8.8.15

Hammer curl:
25.30.35.40.25
15.12.10.6.as many as I could do

Bi’s are done more core work out (different from the previous day)

Wednesday: Quads

Squat (the REAL SQUT not that crap machine squat b.s…. the real squat makes you work your core, back, and your entire body….) (90 seconds rest)
Warm up. 135 for 15 reps
185.205.225.275.315
12.10.8.6.4

Decline leg press (feet can be staggered inward straight or outward to isolate a certain part of your leg)
180.270.360
15.10.8.8.

Hack squat
360.450.540
10.8.6.

Jump squat: (consists of touching the floor..keep your back straight abs flexed..then directly jump as high as you can… when you land repeat)
12 reps
Superset with: standing or seated calf raises

Leg extensions
150.160.170
12.10.8.

And finally on leg day when I can barely walk: various hip flexure workouts

And finish with 15 minutes of walking to get rid of the lactic acid

Thursday: SHOULDERS
Seated arnols
40.45.50
12.10.8.8.

Upright rows:
45.65.85.95
15.15.10.8

Shoulder press (behind the back)
135.155.
10.8.8.8

Front raises (can be done 30 different ways..change it each time you do shoulders)
35.45.55
12.10.8.8

Rotator cuff workouts
I can’t explain..i just have to show you….

Shrugs
135.155.175
12.8.4

Then we do various golf swing movements…weighted focusing on the backswing to keep it fluid with heavy weight like reverse chops
Then for the top of my swing… heavy heavy weight that I can only do like 2-4 reps of so after the transition my body can react and whip the club around controllably (wood chops)

Friday: back:

Pullups – 8- 10 in various hand positions…close wide palms in. out. Etc

Lat pull down:
135.145.155
10.8.6

Close grip rows
145.155.165
10.8.6.6

Wide grip concentrated row
180.200
8.8.6.6

Reverse flies
80
8-12 times (you don’t wanna blow your shoulder on this one so keep good form)

More core more core

Saturday: Tri’s & forearms

Close grip bench
135.155
10.10.6.6.

Decline skull crusher:
65.75
10.10.7.7.

Tricep pull down superset with reverse pull down (great fast-slow twitch exchange)
110.120.130.140
(pull down): 10.8.6.4
(Reverse): 10.10.10.10

End with various burn outs
More core including good mornings…. Rotational trunk twists.
Weighted twists…etc

Again this was 1 week. I never do the same thing or the same routine in the same month…your body just won’t build that way.
If you’re in the northern NJ area, I work out at NY sports clubs…so if you work out at one…let’s rock!
and i hope with knowing what slow and fast twitch muscle movements are
you can see how we incorporate both of them so neither is neglected in a set.

[Clambake]

Thanks for the detailed info DJ - I got tired just reading about your workout!

One question I have on muscle types is how the general type makeup impacts the golf swing, and if the truly elite players are really different from the rest of us on that level. As I recall from years ago when I was tested, there isn't much you can do to signficantly change the muscle fiber type in your body. One can work out to accentuate and improve what you have (such as what your workout would accomplish), but you can't really do much to change slow twitch to fast twitch and vice versa. Thus, someone who is a good sprinter can't really become a good marathoner or vice versa, no matter how hard they try. Again, I don't really know much of the physiology, but that was my understanding.

If this is correct, is it resonable to assume that the elite players like Tiger are probably better suited for the explosive power in their swing based on muscle fiber type?

[DJYoshi]

Thanks for the detailed info DJ - I got tired just reading about your workout!

i'm gonna have to ask my trainer that.. i'll let you know Monday.

[Clambake]

Great, thanks. As I think about the whole topic more, it also has me wondering if there are certain swing types that are better suited for different muscle types. We all hear about swing styles tailored to things like flexibility, but I wonder if something like muscle fiber types are also suited to different swing styles. For example, being a non-fast twitch kind of person, I wonder if I have a limit on how much I can increase swing speed because of muscle type, but if I used a different swing it would be more appropriate.

Then again, I'm probably just overanalyzing this whole thing and should just "grip it and rip it"!

[aedoue]

DJ,
My thanks also for the workout details. I have similar disdain for the alternatives to REAL squats. If I can find the time I may move your reply over to a new thread to discuss workout details. Great post!

[flanagan]

Whoa, TMI, TMI, TMI.

Now I suppose I'll have to post my workout regimen.


Just did!

[Wiley]

Muscle fibers can change in the way they are recruited, but everyone has a genetic limit or max on what they can obtain. A person is genetically gifted with more of some and less with others. The spectrum is not just fast or slow twitch there are are other elements in between such as type IIa, b, or even x. Your training regimen/method can dictate which types are recruited and ultimately change the muscle fibers action.