It’s time to build and burn

Let’s take the coming season by storm while nature gets in on the action for a while.

OFFSEASON

A two week program with focus on baseline strength and speed. Lower body and core focus with emphasis on building explosive movement. 

In my experience, using the first two weeks to get acclimated to weight load, then repeating for at least two more rounds gives you the best results. DO not go too heavy. Listen to your body. Health and avoiding injury is the most important aspect of excercise. 
This is the program to raise your foundation of power for the coming year, building muscle and joint endurance for a long season of golf ahead. There is no “cardio” in this workout, but you will burn a ridiculous amount of calories..so expect to loose fat and gain muscle.

Week One

  • AM YOGA WARMUP

    LEG DAY WARMUP

    L1 LEGS

    Leg Press (7 sets - 12,10,8,6,8,10,12) Increase weight for first 4 sets, then decrease weight for the last 3 sets

    Goblet Squat (5 sets of 10)

    Crossover Lunge (4 sets of 10 ea leg)

    “knee over toes” lunge ( 4 sets of 8 ea leg)

    Jump Lunges (4 sets of 12 jumps)

    F1 Flexibility

  • UPPER WARMUP

    SHOULDERS

    Plate Raises (5 sets of 10 reps)

    Arnold Press ( 3 sets of 12)

    3 Position Flys (3x10 ea position)

    Rotator Cuff Band Work (3 sets of 10 ea)

    TOUR CORE

    Overhead “Halos” (6 sets of 12)

    Cable Pulls (6 sets of 12, ea side)

    Weighted static twists (6 sets of 12)

    Plank Kettlebell Rows (6 sets of 12)

    Standing cable turn and holds (6 sets of 12)

  • AM YOGA WARMUP

    LEG DAY WARMUP

    L1 LEGS

    Goodmornings (5 sets of 10)

    Nordics or Dumbell Ham Curls (5 sets of 8)

    straight leg deadlift (5 sets of 10)

    Single leg RDL (5 sets of 10, ea leg)

    Sled pushes (5 sets)

    F2 Flexibility

  • UPPER WARMUP

    CHEST

    Chest Pullovers (6 sets of 12)

    Flat dumbell Press (6 sets of 8)

    3 Position Cable Flys (3 x 10 each position, low-mid-high

    CORE - BIG DRIVE FIVE

    Knee Ups (5 sets of 12)

    Med Ball Twist to Toes (6 sets of 12)

    Planks with Underreaches (6 sets of 10, each side)

    Cable Lunge lateral pulls (6 sets of 10)

    Kettlebell Side Teapot Squeeze (6 sets of 10, ea side)

  • FULL BODY WARMUP

    LEG DAY WARMUP

    HIPS 1 (BIG EASY)

    Side Plank Leg Lifts (3 sets of 10, ea side)

    Side Plank Groin Leg Lifts (using 16” Step, 3 sets of 10)

    Lunge Med Ball Twist (5 sets of 10, ea side)

    90 Degree One Leg Hip Thrust from Back (3 sets of 10)

    One Leg Hip Openers (4 sets of 10, ea side)

    One-Legged Balance - One Armed Shoulder Fly (one knee up, one leg back)(4 sets

    of 12 ea)

    BURST 1(HOVY)

    Jump Lunges (4 sets of 10)

    180 Degree Jumps (5 sets of 10)

    Lateral Bounds (6 sets of 20)

    Med Ball Lateral Throw (5 sets of 10, each side)

    Jump rope (15 Minutes)

  • FULL BODY WARMUP

    LEG DAY WARMUP

    HIPS 2 “SCHUFFLER”

    JUMP ROPE 20 Minutes ( Vary tempo and dominant foot often)

    Slalom Hops (3 Sets of 10)

    Rhythmic Plate Hops (4 sets of 20)

    Elevated Lunge Rythmic Jumps ( 3 sets of 10)

    Elevated Slalom Lunge Jumps ( 3 sets of 10)

    Med Ball Side Marches (4 sets of 10, Ea direction)

    Back Leg Slaloms (3 sets of basketball Court, ea leg)

    BURST2 “RHAMBO”

    One Arm Kettlebells (3 sets of 8, ea Side)

    Barbell Twist Lifts (4 sets of 10, ea side)

    One Armed Med Ball Throws (3 sets of 10)

    Cable Punches (4 sets of 10, ea Side)

  • YOGA WARMUP

    LEG DAY WARMUP

    L1 LEGS

    Leg Press (7 sets - 12,10,8,6,8,10,12) Increase weight for first 4 sets, then decrease weight for the last 3 sets

    Goblet Squat (5 sets of 10)

    Crossover Lunge (4 sets of 10 ea leg)

    “knee over toes” lunge ( 4 sets of 8 ea leg)

    Jump Lunges (4 sets of 12 jumps)

    F1 Flexibility

  • UPPER WARMUP

    BACK

    Single Arm Rows (5 sets of 10, ea side)

    Close grip Cable Row (5 sets of 10)

    Pullups (Pulldown bar 6 sets of 12 or 50 pullups standard)

    Farmer’s Carry with Shrugs ( 100 steps, shrug every 5 steps - 6 sets)

    TOUR CORE

    Overhead “Halos” (6 sets of 12)

    Cable Pulls (6 sets of 12, ea side)

    Weighted static twists (6 sets of 12)

    Standing kettlebell Rows (6 sets of 12)

    Standing cable turn and holds (6 sets of 12)

  • YOGA WARMUP

    LEG DAY WARMUP

    L1 LEGS

    Goodmornings (5 sets of 10)

    Nordics (5 sets of 8)

    straight leg deadlift (5 sets of 10)

    Single leg RDL (5 sets of 10, ea leg)

    Sled pushes (5 sets)

    F2 Flexibility

  • UPPER WARMUP

    ARMS - 3 Way Bis and Tris

    Cable Rope Pulldowns - Cable Rope Curls (4 sets of 12, ea alternating)

    Cable (Flat Bar, hands facing ground) Curls and pushdowns (4 sets of 12 ea, alternating)

    Bicep Curls superset with skull crushers (6 sets of 10)

    CORE - BIG DRIVE FIVE

    Knee Ups (5 sets of 12)

    Med Ball Twist to Toes (6 sets of 12)

    Planks with underreaches (6 sets of 10, each side)

    Cable lunge lateral pulls (6 sets of 10)

    Kettlebell side teapot squeeze (6 sets of 10, ea side)

  • FULL BODY WARMUP

    LEG DAY WARMUP

    HIPS 1 (BIG EASY)

    Lateral Half Ball Lunge and twist (5 sets of 10)

    Side plank leg lifts (3 sets of 10, ea side)

    Lunge Med ball Twist (5 sets of 10, ea side)

    Side plank groin Leg Lifts (using step, 3 sets of 10)

    90 Degree One Leg Hip Thrust from Back (3 sets of 10)

    One Leg Hip Openers (4 sets of 10, ea side)

    One-Legged Balance - One armed shoulder fly ( one knee up, one leg back)(4 sets

    of 12 ea)

    BURST 1(HOVY)

    Jump Lunges (4 sets of 10)

    180 Degree Jumps (5 sets of 10)

    Lateral Bounds (6 sets of 20)

    Med ball Lateral Throw (5 sets of 10, each side)

    Jump rope (15 Minutes)

  • Item description

  • FULL BODY WARMUP

    LEG DAY WARMUP

    HIPS 2 “SCHUFFLER”

    JUMP ROPE 20 Minutes ( Vary tempo and dominant foot often)

    Slalom Hops (3 Sets of 10)

    Rhythmic Plate Hops (4 sets of 20)

    Elevated Lunge Rythmic Jumps ( 3 sets of 10)

    Elevated Slalom Lunge Jumps ( 3 sets of 10)

    Med Ball Side Marches (4 sets of 10, Ea direction)

    Back Leg slaloms (3 sets of basketball Court, ea leg)

    BURST2 “RHAMBO”

    One Arm Kettlebells (3 sets of 8, ea Side)

    Barbell Twist Lifts (4 sets of 10, ea side)

    One-Armed Med Ball Throws (3 sets of 10)

    Cable Punches (4 sets of 10, ea Side)

Week Two