April 8, 2014 Golf Workout – Strength and Conditioning

Golf StrengthToday’s Strength Training

Beginner Training

1.) Kettle Bell One Leg Straight Leg Deadlift:

  • 3 sets of 8-10 reps.  Work on your form.

2.) Super-Set: Push-Up & Supine Pull-Up

  • 3 sets of 10.

Intermediate/Advanced Training

1.) One-Leg Deadlift:

  • Done with a barbell
  • Build up to 3 reps per leg at 90-95% 1 rep max.
  • For me this looked like: 8 x 45 lbs, 5 x 135 lbs, 3 x 155 lbs, 3 x 175 lbs, 2 x 195 lbs

2.) Super-Set: One-Arm Push Ups and One Arm Weighted Supine Pull-ups:

  • 3 sets of 3-5 reps for each exercise.

Today’s Conditioning Training

Beginner Training

5 Rounds of the following as fast as possible with as little rest as possible:

1.) Dumbbell Snatch – 3 on each arm

2.) Dumbbell Thruster – 5 reps

3.) Shoulder press – 7 reps

Note: choose the weights appropriately.  You do not have to use the same weight for all exercises; however, this should NOT be easy! 🙂

Intermediate/Advanced Training

5 Rounds of the following as fast as possible with as little rest as possible:

1.) Power snatch – 3 reps

2.) Overhead Squat – 5 reps

3.) Handstand push-up – 7 reps

Note: Choose the weight appropriately.  The same weight will be used with the snatch and overhead squat

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