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π Well Played: This Weekβs Top Finds:
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π Did you watch Josh Allen go through the TPI protocol?! Pretty cool to see one of the top athletes in the world work through all the tests. How about those POWER tests. Crazy.
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π₯ Curious what you all think about the Internet Invitational. I threw it on when it came out and didn't realize I was about to watch "Survivor" mashed up with "Big Break". It's more reality show than golf... but pretty dang entertaining.
| What are your thoughts on the Internet Invitational? |
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πͺ LKD over at Golf Digest made a super interesting video on why you want to hit KNUCKLEBOMBS. π What a name!
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ποΈ People have really been finding the podcast with David Orr super interesting. His takes as one of the leading putting instructors on alternative putting styles (armlock, broomstick) Listen in hereβ
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πͺ I have 60 days to hit my goal
One of my goals for the year was to hit 190 mph Ball speed.
After a busy summer of golf and kids sports I realized I hadn't done much of anything to get there since May. CRAP.
So that means I have 60 days to figure it out.
I'm going to take it pretty seriously and work on developing a really good plan.
I did a baseline session on Nov 1 to figure out where I was at (watch it here). And now I'm working to improve every day.
Trying to post a story every day on Instagram with what I'm doing.
I'm trying to keep detailed notes to figure out what works and what doesn't! Here's my tracking sheet since I started working on speed.
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One thing I remembered right away was a comment Kolby Tullier made in a video earlier this year. About resting between sets of max intent drives. And how he told all his guys to do it.
So I looked at some research and adjusted my speed session protocol going forward.
Here's some of what I learned...
Why I'm adding rest between shots into my speed training
When you swing the driver at full effort, your muscles rely almost entirely on the ATP-PCr system (also called the phosphagen system). This is your bodyβs βimmediate energyβ battery, it powers max effort actions lasting up to ~10 seconds. (references to research down later in email)
That battery runs out quickly. Studies show that during maximal short efforts, phosphocreatine (PCr) levels drop sharply and recovery takes minutes.
So this could mean: your first few swings may be truly βmax effort.β
How Long Does It Actually Take to Recover?β
Here are what research papers tell us:
- After maximal effort, PCr begins to resynthesize quickly... but full speed doesnβt return in seconds.
- One study showed that after 6 minutes of rest following repeated sprints, PCr had already reached ~85% of resting value.
- A review notes that in exercises where the phosphagen system is maximally taxed, 5-15 minutes may be required for near-full PCr recovery.
In practical terms: if you want true speed in each swing, you should aim for rest intervals of 3-5 minutes or more between sets of max swings.
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So... Going forward I'm going to try different numbers of shots, then rest time, and more shots.
We'll see what works best!
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-Cordie
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βοΈ Written by Cordie Walkerββ
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References
- MΓ©ndez-Villanueva A., Edge J., Suriano R., Hamer P., Bishop D. (2012). The recovery of repeated-sprint exercise is associated with PCr resynthesis, while muscle pH and EMG amplitude remain depressed.PLOS ONE, 7(12): e51977.β
https://doi.org/10.1371/journal.pone.0051977
- Bogdanis G.C., Nevill M.E., Boobis L.H., Lakomy H.K.A. (1995). Recovery of power output and muscle metabolites following 30 s of maximal sprint cycling in man.European Journal of Applied Physiology, 72(5-6): 462-469.β
https://doi.org/10.1007/BF00242290
- Bogdanis G.C., Nevill M.E., Boobis L.H., Lakomy H.K.A. (1998). Power output and muscle metabolism during and following recovery from 10 and 20 s of maximal sprint exercise in humans.Acta Physiologica Scandinavica, 163(3): 261-272.β
https://doi.org/10.1046/j.1365-201X.1998.00370.x
- Harris R.C., Edwards R.H.T., Hultman E., NordesjΓΆ L.O., Nylind B., Sahlin K. (1976). The time course of phosphorylcreatine resynthesis during recovery of the quadriceps muscle in man.PflΓΌgers Archiv β European Journal of Physiology, 367: 137-142.β
https://doi.org/10.1007/BF00585149
- Haseler L.J., Hogan M.C., Richardson R.S. (1999). Skeletal muscle phosphocreatine recovery in exercise-trained humans is dependent on Oβ availability.Journal of Applied Physiology, 86(6): 2013-2018.β
https://doi.org/10.1152/jappl.1999.86.6.2013
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