The principles of sport specific training says that strength training should simulate the golf swing as closely as possible with respect to velocity, range of motion, movement pattern, muscle fiber recruitment and various other qualities. It is important to note that specificity and simulation are two completely different training methods.

Simulation of the golf swing with a small amount of resistance (such as a weighted club) over a full range of motion may be appropriate during certain stages of training, but regular simulation of the swing with heavy resistance is inadvisable since the weight could potentially confuse the neuromuscular programming (technique) of your swing and could unravel proper swing mechanics to compensate for the added load.

The golf swing is a very technical movement that requires precise execution in order to be executed correctly and consistently. Swinging a very heavy club can cause a huge amount of problems for your swing as the club will pull you into positions that you normally wouldn't hit in your swing because you must compensate for all the added weight.

Even if you are careful during your use of implements or loads that simulate the movements of golf, you must account for the various changes that happen, such as altered center of gravity or timing, that could potentially alter your technique.

A more conservative and effective strategy is to take your weighted club and swing it like a baseball bat. That way you are still getting the training effect and benefits of working with a heavy club, but it will not adversely affect your technique. When you go to swing like normal your regular clubs will feel light as a toothpick and you will not have hurt your technique.

Using a VERY smooth, even tempo to begin with, gradually build up in intensity and speed. A sample warm up using a weighted club might go as follows:

• Dynamic Warm-Up (5-10 minutes)
• Smooth baseball swings in both directions with 9 iron for 1 minute
• Smooth baseball swings in both directions with driver for 1 minute
• Rest 30 seconds
• Very smooth baseball swings in both directions with weighted club for 1 minute
• Rest 30 seconds
• Faster baseball swings in both directions with weighted club for 45 seconds
• Rest 30 seconds
• Faster baseball swings in both directions with weighted club for 30 seconds
• Rest 30 seconds
• Faster baseball swings in both directions with weighted club for 15 seconds
• Begin Round/Practice Session