Monday - Wednesday - Friday, 6 am - 8 am
[ Tuesday, 6 am - 8 am Optional or Assigned ]
Standard Workout Routine
- 2 minute pushup drill - gym. Two more sets of the 2 minute pushup drill will be interspersed in
the golf swing work segment.
- Stretching - gym
- ankle rotations 10 reps in each direction
- 20 sec. calf stretch
- 20 sec. achilles 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
- 20 sec. side hip stretch
-
"The GCC 200" - gym
- Front Planks - 3 sets 45 sec.hold, 30 sec rest interval. (gradual progression)
- Side Planks - 3 sets 45 sec.hold, 30 sec rest interval. (gradual progression)
- Supermans - 3 sets 45 sec.hold, 30 sec rest interval. (gradual progression)
- Cardio - fitness center,
- Plyometric Weight Workout - fitness center, then back to gym for
- Cobra or Upward Facing Dog 20 second hold
- Plow 20 second hold
- Revolving Side Angle 20 second hold
- Lecture
- Swing Technique Work
When the weather allows outside play in the morning, the routine will be adjusted to allow for outdoor
practice at the Batavia Country Club. This is usually some time in March.
NOTES
- 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.
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