6-Week Off-Season Training Program (pdf, 89.08KB)
6-Week Off-Season Training Program (pdf, 89.08KB)
6-Week Off-Season Training Program (pdf, 89.08KB)
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Phase 2 – Golf Specific Power<br />
Time: Pre-season<br />
Length: 6 weeks<br />
Sessions: Twice per week<br />
Repetitions: 10-20<br />
Sets per exercise: 2-3<br />
Good Mornings to Shoulder Press 1. Stand with feet<br />
shoulder width apart with knees slightly bent (at 20). 2. Start<br />
position: Grasp bar with overhand grip shoulder width apart<br />
and rest on your posterior deltoids. Back should be straight in a<br />
neutral position. 3. Bending at the hips, lower bar to<br />
approximately knee height. Keep knees bent at 20 throughout<br />
movement. 4. Return to start position and press the barbell<br />
overhead into a shoulder press position. 5. Remember to keep<br />
back straight - movement should occur at the hip. To facilitate<br />
this, shift glutes back as if ready to sit down. Knees should not<br />
move forward beyond the toes. 10 reps<br />
!""#$%%&&&'(#)*"+,-"./((+012-()*'3)4%5 5 65
Single Arm Dumbell Rows 1. Stand with feet hip width and<br />
knees slightly bent. 2. Start position: Bend at hips with back<br />
straight and knees bent . Take one hand and place on<br />
stationary object that is approximately waist height to support<br />
upper body. Hold DB in other hand with a neutral grip and let<br />
arm hang straight down (perpendicular to floor). 3. Keeping<br />
elbows close to body, pull DB up to body and squeeze shoulder<br />
blades together at top of movement. 4. Return to start position.<br />
Remember to keep back and head straight - hyperextension,<br />
flexion, or trunk rotation may cause injury. 12 reps each arm<br />
Diagonal Medicine Ball Chop 1.Starting Position: Start with<br />
your arms extended holding the medicine ball up and to your<br />
right. 2.Bring medicine ball down in a wood chopping motion<br />
towards your left foot. 3.During this motion your feet stay<br />
stationary and you rotate at your trunk. Repeat this motion for<br />
the desired repetitions and then repeat in the opposite<br />
direction. 10 reps each side<br />
!""#$%%&&&'(#)*"+,-"./((+012-()*'3)4%5 5 75
Plyometric Push-Ups Same as a regular push-up except as<br />
you extend your arms push up explosively so your hands leave<br />
the ground. Then allow your elbows to bend slightly to absorb<br />
the shock as you land. Lower and repeat. A variation of this<br />
exercise is to quickly clap your hands as they are in the air. 10<br />
reps<br />
Dumbbell Squats and Rotational Swings 1. Start position:<br />
Holding a dumbell in each hand start in squatted position with<br />
dumbells between legs. 2. Start movement by standing up and<br />
keeping arms straight rotate shoulders and trunk towards the<br />
left. 3. Return to the starting position and repeat to the other<br />
side. 4. Repeat for the prescribed number of repetitions.10<br />
reps<br />
Dumbbell Lateral Raises 1. Stand with feet shoulder width<br />
apart or sit on bench in upright position. 2. Start position:<br />
Grasp DBs with an underhand grip (palms facing forward).<br />
Arms should hang down at sides with elbows slightly bent. 3.<br />
Raise DBs to side of body at shoulder height. Keep elbows only<br />
slightly bent with thumbs pointing up throughout movement. 4.<br />
Return to start position. 5. Remember to keep back and head<br />
straight in a neutral position - hyperextension or flexion may<br />
cause injury. Keep shoulders stabilized by squeezing shoulder<br />
blades together throughout movement. 10 reps<br />
!""#$%%&&&'(#)*"+,-"./((+012-()*'3)4%5 5 85
Standing Torso Twist 1. Stand with and shoulder width<br />
stance. Hold a dumbbell with both hands out in front of your<br />
body. 2. While holding the dumbbell rotate your trunk to the<br />
left maintaining the dumbbell position. Repeat to the other<br />
side. 10 reps each side<br />
Reverse Crunch with Stability Ball 1. Start position: Lie<br />
with back on floor with hips flexed at 90 and feet in air. Place<br />
a ball between your legs and squeeze with your lower legs. 2.<br />
Leading with the heels towards the ceiling, raise glutes (butt)<br />
off floor. 3. Return to start position. 4. Remember keep legs<br />
from swinging to prevent momentum throughout the exercise.<br />
20 reps<br />
Reverse Barbell Wrist Curls 1. Grasp barbell. Sit in upright<br />
position and rest forearms on corresponding thighs with the<br />
palms down or rest forearms on a flat bench or training<br />
table. 2. Hands and wrists should be hanging over the end of<br />
thighs. 3. Raise the weight by extending at the wrist (pulling<br />
hands back). Lower the weight and repeat as prescribed. 5.<br />
Remember to keep the forearms flat and supported on the<br />
thighs throughout the movement. Trunk should be flexed<br />
forward at the hips - keep back straight throughout movement.<br />
12 reps<br />
!""#$%%&&&'(#)*"+,-"./((+012-()*'3)4%5 5 9:5
Barbell Wrist Curls 1. Same as above only palms face<br />
upward. Sit in upright position and rest forearms on<br />
corresponding thighs with the palms facing up. 2. Hands and<br />
wrists should be off the edeg of thighs thighs. 3. Raise the<br />
weight by flexing at the wrist. Lower the weight and repeat as<br />
prescribed. 4. Both these exercises can be done single arm with<br />
a dumbbell if preferred. 12 reps!<br />
!""#$%%&&&'(#)*"+,-"./((+012-()*'3)4%5 5 995