October 29, 2014 Golf Workout – Conditioning and Hypertrophy

WorkoutIt’s been a while since I have posted a workout but that doesn’t mean I have stopped training, and you shouldn’t either.  I have been unfortunately busy with school, golf, and life this past summer.  However, no excuses and I am back.

It is now my off-season and I will still be ensuring I keep my strength and power up, but I am entering a bit more of a hypertrophy phase of the year.  This may be beneficial for some of you out there who are looking to put on a bit more muscle.  What you will see is that some workouts will not have the heavy 3×5 or 3×3 sets at the start of the workout (like today) and will jump directly into a higher rep/volume complex.  On other days the heavy lifting is still included at the front end of the workout, followed by a higher rep/volume complex that may even be disguised as a conditioning circuit.

Enough with the chit chat, this ain’t no country club (get the joke, golf and country clubs) so lets get to it!

Today’s Workout

Beginner Workout

1.) Conditioning Circuit: Deadlift, Incline Chest Press, Hollow Rock

  • 3 rounds as fast as possible with rep count as follows: 21, 14, 7.  Except for Hollow Rocks, do 21 of these each round.
  • SO…round 1 = 21 Deadlift, 21 Chest Press, 21 Hollow Rocks
  • THEN…round 2 = 14 Deadlift, 14 Chest Press, 21 Hollow Rocks
  • THEN…round 3 = 7 Deadlift, 7 Chest Press, 21 Hollow Rock

**please choose a comfortable weight for both exercises as you will get tried near then end making it difficult to focus on form.  FOCUS ON FORM!**

2.) Hypertrophy super-set: Push-up & Flat Chest Press

  • 3 sets of 10-12 reps for each exercise
  • 30 sec rest between sets
  • This will burn if you choose the correct weights

Intermediate/Advanced Workout

1.) Conditioning Circuit: Deadlift, Incline Bench Press, Hollow Rock

  • 3 rounds as fast as possible with rep count as follows: 21, 14, 7.  Except for Hollow Rocks, do 30 of these each round.
  • SO…round 1 = 21 Deadlift, 21 Incline Bench Press, 30 Hollow Rocks
  • THEN…round 2 = 14 Deadlift, 14 Incline Bench Press, 30 Hollow Rocks
  • THEN…round 3 = 7 Deadlift, 7 Incline Bench Press, 30 Hollow Rock

**Deadlift will be minimum of your bodyweight, and Bench Press will be minimum 2/3 your bodyweight.  FOCUS ON FORM!**

2.) Hypertrophy super-set: Push-up & Flat Chest Press

  • 3 sets of 10-12 reps for each exercise
  • 30 sec rest between sets
  • This will burn if you choose the correct weights

3.) 1 set of max rep toes to bar leg raises

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