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GCC Golf Team In Season Workout
January through July
Done prior to golf practice or as a stand alone routine
Before you embark on any exercise program, make sure your physician approves.

6 am Mon. - Wed. - Fri. [ 30 min. ]

1. One cycle of "The GCC 200"
2. 15 min. of running in place or light jog.
3. 2 minute pushup drill. Two more sets of the 2 minute pushup drill will be interspersed with golf technique practice.
4. One set of leg raises. Repetitions are the number of your one set maximum pushup reps plus 10.

6 am Tues. - Th. [ 25 min. ]

1. One set of pushups - maximum reps.
   
   
2. Three sets of this cycle:
   
   
   • ankle rotations 10 reps in each direction
   • calf/achilles stretch 20 sec. each leg
   • 3 min. or more of jumping rope (work up to 3 min. gradually)
   • 15 leg raises
   
   
   
3. 20 reps of the Lower Body Russian Twist
   
   
4. 20 reps of the Standing Russian Twist   Do this standing, not on the floor, arms extended straight out from shoulders, hands pressed together in an outward praying hands position, do slowly and deliberately to emphasize obliques.
   
   
5. Standing Hamstring Stretch
   • 20 sec. bent knee forward bend and hang
   • 20 sec. crossed legs (R over L) bend and hang
   • 20 sec. crossed legs (L over R) bend and hang
   
   
   
6. One more jumping rope set
   • ankle rotations 10 reps in each direction
   • calf/achilles stretch 20 sec each leg
   • 3 min. or more of jumping rope (work up to 3 min. gradually)

NOTES

• YouTube video on How To Jump Rope
  
  
• Jumping rope to music - there are many great songs to use, the Rolling Stone's "I Can't Get No Satisfaction" is 3 min. 38 sec. long with a great beat for jumping rope.
  
  
• When your level of jumping rope becomes too easy, either add time or add sets.
  
  
• Jumping rope without a rope can be done by substituting a one or two pound dumbbell in each hand, but a good leather jumprope is best.
  
  
• Two Minute Pushup Drill. First determine your your one set maximum pushup number by performing as many pushups as you can wthout stopping or pausing, using good form. Then perform the pushup reps indicated below within 2 minutes. If you are at a one set max number that falls between the whole numbers, choose the smaller one set max for reps. ie: If your one set max is 19, then use 15 as your reps number until you hit 20.
  • If your max is 0 to 4 pushups, do 4-3-2-1 reps from the kneeling position.
  • If your max is 5 to 9 pushups, do 4-3-2-1 reps from the regular position.
  • If your max is 10 pushups, do 8-6-4-2 reps from the regular position.
  • If your max is 15 pushups, do 12-8-5 reps from the regular position.
  • If your max is 20 pushups, do 14-10-6 reps from the regular position.
  • If your max is 25 pushups, do 17-11-7 reps from the regular position.
  • If your max is 30 pushups, do 20-12-8 reps from the regular position.
  • If your max is 35 pushups, do 23-13-9 reps from the regular position.
  • If your max is 40 pushups, do 26-14-10 reps from the regular position.
  • If your max is 45 pushups, do 28-15-11 reps from the regular position.
  • If your max is 50 pushups, do 30-16-12 reps from the regular position.
  
  
  
• Leg raises - lie flat on the floor, with legs straight raise them over your head as far as possible then return them to a position six inches off the floor. That's one rep.

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[ Lessons from Tom Tucker - Class "A" Teaching Professional - WGTF "Top 100 Golf Teacher" ]