6-Week Off-Season Training Program (pdf, 89.08KB)

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