Hey National,
I have rounded up and combined my favorite exercises that
address the most common deficient movement patterns and muscle
imbalances in golfers. This program is designed to do the following
(all of which I've proven using myself as a case study):
- Increase your drives by 20+ yards
- Decrease your pain
- Increase your practice time without pain
- Increase swing balance/stability
My Golf Workout Plan
Goal
Get as strong as possible with heavy weights and incorporate
functional movement/mobility and stability and golf specific
performance exercises:
1. Incorporate Massive Strength
2. Mobility/Stability
Workout Plan
- Functional Day - Monday
- Strength Day - Wednesday
- Performance Day - Friday
Functional Day
30 min workout (go one to the next, alternate upper body lower
body)
- Hip Mobility Lunges
- Thoracic Spine Rotation w/hand behind neck
- Monster Walks
- Scapular Wall Walks
- Dead Bugs
- Lower Trap Activation Exercise Kneeling Ys
- Bird Dogs
- Chop and Lifts
- Kettlebell Swings
- Prone Scapular Contractions
- Side Bridge Endurance
- Curl Ups
- Glute Bridge
- Open Books Rib Cage and Reach Turn
- Shovel Pass (standing Russian twist essentially)
- Quadraped Hip Abduction And Mobility Rom Maintaining Core
Strength Day
30 min: Heavy Compound Exercises. 2 Sets 5 Reps. Max
Exertion.
- Seated Row/Yates Row
- Squat
- Bench Press
- Tricep/Close Grip Press
Performance Day
Golf movements with weight and balance exercises and Nike golf
exercises.
- Extremely important for increasing proprioception. Balance with
eyes open/closed
- Training in all 3 planes is KEY
- Add in an aerobic run ( 180 - age - 10) to prevent adrenal
burnout and maximize fat mobilization and utilization. True
cardiovascular endurance replicated on the golf course/tournament
round.
If you're into golf or treating golfers, I hope this helps.
:)
Stay classy,
Christian