Golf Strength and Conditioning – April 3, 2014

Golf StrengthToday’s Strength Training

Beginner Training

1.) Goblet Step-up:

  • 3 sets of 8-10 reps with a weight that is slightly difficult.  Work on your form.

2.) Super-Set: Shoulder Press & Chin-ups

Intermediate/Advanced Training

1.) One-Leg Goblet Squat:

  • Done on a bench so resting leg can drop below bench height (Or do a pistol if you have the flexibility)
  • Build up to 3 reps at 90-95% 1 rep max.
  • For me this looked like: 10 x 30 lbs, 5 x 50 lbs, 3 x 70 lbs, 3 x 70 lbs, 3 x 70 lbs

2.) Super-Set – Military Press & Weighted chin-ups:

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

Today’s Conditioning Training

1.) Superset: Back Extension & Mountain Climbers & Plank (In push-up position)

  • 20 reps back extension
  • 10 reps each leg mountain climber
  • 30 second plank
  • You must complete 5 rounds as fast as possible with no rest.

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