your opinion on Pete Sisco's weight lifting program for golfers. He is an exponent of " static contraction" which is basically lifting heavy weights slowly until the muscle group fails.
Well now, remember this is just one woman's opinion.
The most direct answer I can give you is that Yes, in fact, the science of Sisco's program is sound. It will increase strength for golf as well as any other objective. You have to know that his program requires that you increase your weight load between 30-100% for results. So if I wanted to do his program and I can incline press 40 pound dumbells in each hand (and I can) then to increase my work load I have to press between 52 and 80 pounds for even the one rep and I can't. This is a very advanced protocol for well trained muscles. In order to get into position I would need a strong training partner to, not only, help me get the weights in place but to insure that I didn't loose control and injure myself as I came out of the movement. Now surely if you are just starting out and use weight well under your natural strength threshhold then you would be able to perform as he suggests and you would definitely build strength and size over several weeks. Be ready mentally, though, this work is brutal.
Static training and slow motion training are both smart and useful training protocols. I use them both in my training. But I find that most, which doesn't reflect on the many golfers that are on this site regularly that train consistently and hard, recreational golfers need alignment (postural) issues addressed long before they start overloading their bodies with massive amounts of weight for any length of time. If you take an improperly aligned shoulder and make it stronger then you could very well train in the disfunction.
So I like full range motion exercises to teach the body to use it's preference for core power. I do think people are too committed to a magical 12 repetitions. You should over load your muscles with the most resistance (weight in this case) that you can do with proper technique. Once you can do it 12-15 times you should know it is time to increase the resistance. The safe rule of thumb is to increase your weight by 10% to avoid trying to use inappropriate muscles to help and take work out of the muscle you are focusing on.
I'm not a bodybuilder anymore and have so many activities I love that I don't try to train as heavy as I used to. But know that there are many good training programs that can work for many people. It is most important to keep mixing up your workout choices. I have said many times that I like to alternate light and heavy training days to allow plenty of time for recovery and to keep the muscles positively adapting to the work.
Most golfers I know are more concerned with applied strength and agility and not size and time is always an issue. It's very inticing to think of only working out a few minutes a day so I train every muscle group once a week between 20 to 45 minutes. Sisco's work is very time effecient but certainly not for everybody.
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