Train Like a Pro Golfer

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

2012-11-19_golfMy 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)

  1. Hip Mobility Lunges
  2. Thoracic Spine Rotation w/hand behind neck
  3. Monster Walks
  4. Scapular Wall Walks
  5. Dead Bugs
  6. Lower Trap Activation Exercise Kneeling Ys
  7. Bird Dogs
  8. Chop and Lifts
  9. Kettlebell Swings 
  10. Prone Scapular Contractions
  11. Side Bridge Endurance
  12. Curl Ups
  13. Glute Bridge
  14. Open Books Rib Cage and Reach Turn
  15. Shovel Pass (standing Russian twist essentially)
  16. Quadraped Hip Abduction And Mobility Rom Maintaining Core

Strength Day

30 min: Heavy Compound Exercises. 2 Sets 5 Reps. Max Exertion.

  1. Seated Row/Yates Row
  2. Squat
  3. Bench Press
  4. 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