Golf Prep Program
6 week Training Program to Increase Golf Performance
Train with Confidence
Golf is a strategic game that requires a thought out plan and execution from tee to green. There's no shortcut to shoot even par. It takes a lot of effort all around, from your mind to your body. We created this 6 week fitness program to help aid you in shooting lower scores. This program centers on connecting your body from the ground up, building power and restoring your rotational capabilities. As a golfer & working with golfers, I have seen countless examples of how important a proper training plan can be. Our program has 4 workouts per week with daily objectives & themes that build week over week.
Generate Force
Let's understand something here... you will not hit the golf ball further if you cannot put force into the ground. Wow, crazy right?! Yes, those rotational drills are great, you will find them in this program, but we need to be powerful too! We have intentionally done the work for you, programmed strategically which days to lift heavier. Your golf scores will thank you!
Training at your Fingertips
This program is offered through our partners @ TrueCoach. Using this platform allows us to interact with you in real time. Even more importantly, it's extremely user friendly. Our team will be here to assist you with any questions you have. Whether it's a question on form, a substitute exercise due to lack of equipment, or anything else... we are here! The more you put in the more you are going to get out so if you are unsure, ASK!
Here are a few sample workouts...
Monday
Lower Body Day
Barefoot Warm Up/Mobility:
- Iso Lunge Hold
- 3 Way Hip Circles
- 90/90 Shinbox Rotations
- Bird Dog
A) Heel Elevated Goblet Squat 3 x 5 @ 32x1 Tempo
B1) Front Foot Elevated Split Squat 3 x 6 ea. @ 22x1 Tempo
B2) Lateral Hip Shift 3 x 6 ea. side @22x1 Tempo
C1) Shoes Off Yes/No's 2 x 6-8 ea. leg
C2) Bowler Squat 2 x 5 ea. side with 5 second lowering
Wednesday
Upper Body
Barefoot Warm Up/Mobility:
- 90/90 Side Plank with Reach
- All Four Off-Set with Breathing
- DB Shoulder External Rotations
- DB Pullover
A) DB Bench Press 3 x 5 @ 32x1 Tempo
B1) Chest Supported Row 3 x 6 ea. side holding 2 seconds @ end range
B2) Bilateral PVC Rotation 3 x 6 ea. side holding 2 seconds @ end range
C1) Staggered Stance In/Out PVC Rotation 3 x 6 ea. side holding 2 seconds @ end range
C2) 1/2 Tall Kneeling Windmill 3 x 6 ea. side
Friday
Power Day
Barefoot Warm Up/Mobility:
- Adductor to Hip Walk Out
- Hamstring to Ankle Rock
- Functional Walking Lunge
- RDL to Wall Reach
A) Med Ball Circuit x 2 Sets
A1) Seated Med Ball Chest Push x 10
A2) Half Moon Overhead Throw x 10
A3) Bi-Lateral Rotational Scoop Throw x 10 ea.
B) Hex Bar Deadlift 3 x 5
C1) KB Swing 3 x 8 reps
C2)90/90 Copenhagen 3 x 5 ea. side
Interested in learning more? We’re here to help!
We want to help you achieve your golf goals. If interested in a personalized plan please reach out!