Following a back injury in 2007, Arron Oberhoelser applied a new training and recovery method called Accelerated Recovery Performance (ARPwave). Arron goes through loosening, training and recovery protocols with the help of his trainers Denis Thompson and Jay Schroeder. The ARPwave can shorten duration of workout, increase range of motion and eliminate pain, as Arron shows on this episode of Golf Fitness Academy.
Episode Details:
Loosening
Eccentric contraction is achieved to affect more flexibility and width in Arron’s golf swing
Loosening the muscles is achieved through neuromuscular preparation using the ARPwave.
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Range of motion
With the electrodes placed on Arron’s lower back, he rotates his torso bilaterally to return his rotation’s range of motion
Electrodes are placed on his hamstrings and Arron goes through a toe touch stretch to lengthen the muscle
Arron’s Biceps are stimulated at low frequency with the ARPwave, as he goes through the motion of a curl to achieve full range of motion
Training
Once the muscles of the lower body have been actively eccentrically lengthened, Arron activates and stregthens the muscles of the upper body
Front Delt Raise
Electrodes at low frequency are placed on Arron’s shoulders, and he goes through the same range of motion as the training exercise.
Rebound Front Delt Raise
The anterior deltoid is targeted, but the entire upper body is activated to catch the falling three pound dumbell.
Upright Row
As gravity works, each repitition requires an acceleration and deceleration of the back and shoulders.
Biceps Curl
With only a three pound dumbell, the biceps curl employs gravity while the ARPwave forces Arron’s lower body to eccentrically lengthen and provide stability.
Russian Lunge / Speed Russian Lunge
Arron explodes and decelerates the lower body in lunge stance, while the upper body again eccentrically elongates.
Recovery
The fatigued muscle is taken to complete range of motion to recover the muscle’s length instantly
Range of motion
With the electrodes placed on Arron’s lower back, he rotates his torso bilaterally to return his rotation’s range of motion in recovery
Arron’s Biceps are stimulated at low frequency with the ARPwave, as he again goes through the motion of a curl to achieve full range of motion in recovery
Performance Tips
Fascia
The Stick can break down the fascia of muscles by breaking knots and adhesions anywhere on your body.
Supported Stork Turn
Using a club for support, standing on one leg with the opposite leg’s ankle hooked around the supporting knee, the torso remains still while the lower body rotates in the stork turn.
Plank
Abdominals are targeted in an isometric plank position, with forearms and toes touching the ground and elbows directly under the shoulder. The pelvis should be in neutral tilt throughout the duration of the exercise; when this form is broken, the exercise is finished.
Barefoot Golf Swing
To increase lower body stability and help get the feeling of feeling grounded, perform your normal golf swing while barefoot and in balance.
Starfish
With tubing anchored around each foot, lay supine and extend the tubing overhead with your arms forming a Y. Keeping your right toe pointed to the sky, flex your left hip externally and internally (alternate sides).
Hammer Curl
To strengthen forearms, perform a biceps curl with a dumbell perpendicular to the ground rather than the traditional parallel to the ground.
www.ARPwave.com
