The program should cover a ten week period from November through mid January.
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 for a full body workout
to help your golf swing. Concentrate and give a good effort when you workout.
We are working primarily on strength, not endurance.
Always try to get in some cardio and light stretching on your own after your weight workout.
The Seven Exercises
- perform them in the exact sequence as listed:
(Please note that each exercise is linked to a YouTube demo)
-
Machine Leg Press or
Quarter Squat
-
Bench Press (use a spotter or safety rack)
superset with
-
Machine Rows
or
Dumbbell Bent Over Row
-
Machine Overhead Press or
Seated Military Press (Front)
superset with
-
Lat Pulldown Machine
or
Chinups
-
*Standing Dumbbell Curls
superset with
-
*Standing Dumbbell 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.
Frequency
This routine should be done 3 days per week.
If you are an older golfer, you probably need to do it every third day or twice per week,
that will be plenty.
Be guided by how well you recover between workout days.
If you are slightly exhausted on a 3 day per week schedule change it to every third day or 2 days per week.
When I was pretty strong in my forties,
I went every third day. It produced great results and I felt energized for my workputs.
Everyone's recovery time is a bit different, it's best to undertrain slightly than to overtrain.
Sets - Reps - Recovery Time
It's been my personal experience that I don't need to warmup for a lift that I can
perform for 8 reps, but if you prefer to warmup, do five reps with half of your working weight as a warmup.
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 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 two minutes rest.
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