In addition to playing outdoors in the Fall at the Batavia Country Club, once the team is established
we also work on strength training two days per week. Workouts are on
Mondays and Thursdays 6:30 am - 8 am in the GCC Fitness Center.
This workout isn't intended to turn you into a world class bodybuilder or
power lifter, rather it's intended to build overall strength that you can use to
stabilize your posture, grip the club, and execute a powerful golf swing.
It's seven brief and simple exercises designed to help your golf swing, give full effort when you workout.
The Seven Exercises - perform them in the exact sequence as listed:
- (1) Machine Leg Press
- (2) Bench Press (use a spotter)
-
superset with
- (3) Machine Rows
- (4) Machine Overhead Press
-
superset with
- (5) Machine Lat Pulldowns
- (6) *Dumbbell Curls
-
superset with
- (7) *Dumbbell Overhead Tricep Extension
* EZCurl bar may be substituted for dumbbells
A superset
means do the second exercise immediately after the first.
For example, do your bench press reps then immediately go to the row machine
and do your reps with that exercise. That's one superset.
Sets - Reps - Recovery Time
Perform 3 sets of 8 to 10 reps for each exercise.
When you can comfortable do 3 sets of 10 reps, add weight and drop reps back to 3 sets of 8
To determine
your starting working weight for 8 reps, do each exercise at a very light weight then add
weight until the 10th rep makes you work fairly hard. That's your starting weight for 3 sets
of 8 reps.
Take one to two minutes rest between sets, but not between supersets. In a superset, go to the second exercise immediately
after you finish the first, then take one or two minutes rest.
We are working primarily on strength, not endurance.
Do some cardio and light stretching on your own after your weight workout.
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