You should consult your doctor before starting any workout plan. Just getting off the sofa? No problem. Already ripped like an action hero? There’s something here for you too.
Advanced Golf Workout Plan
To develop base strength and fitness levels to help lower your handicap
Weeks 1-3
Develop a base fitness level
Use Intermediate workout 3x week
Approx 60min workout
- Warm up. At least 5mins on a cycle with gradually increasing intensity
- Cardiovascular. 30mins on any CV machine (treadmill, cross-trainer, stepper, cycle etc..) at 70 – 85% Max HR. Calculate HR, 220 – age x 0.7 and 0.85 to get training zone.
- Strength. Do each exercise as a circuit with two sets. You need to reach muscular failure in 8-12 reps of each with no rest.
- Leg Press
- Chest Press
- Lat Pulldown
- Lateral Raise
- Bicep curl
- Tricep extension
- Low back extension
- Abdominal crunches
- Stretch
- Cool down. At least 5mins cycling with gradually decreasing intensity
Weeks 3-8
Develop more specific muscle groups:
Core rotation
Forearm
Grip
Walking
Core
#1
Wood chops (High to low) – 15 reps
Russian twists – to fail
Hammer Curls – 15 reps
Forearm/wrist curls – 15 reps
Grip use a hand exerciser or place a dumbbell on a towel and use your grip to drag the dumbbell. – to fail
Walking lunges with a medicine ball twist – to fail
Bridge (plus side bridge) – hold to fail
#2
Wood chops (Low to high) – 15 reps
Seated twists – to fail
Reverse Curls – 15 reps
Forearm/Wrist extensions – 15 reps
Grip use a hand exerciser or place a dumbbell on a towel and use your grip to drag the dumbbell. – to fail
Squats – to fail
Back extension – to fail
Alternate workouts (twice a week each, four in total). Perform each circuit a minimum of two times with a brief rest between. Add to intermediate workout or other routine. For other more specific exercise consider practicing your golf swing on an unstable environment like a bosu or balance board. Keep hitting the driving range and working on your game on the course.
Advanced Golf Workout Plan #2
The following eight-week program will help build strength, explosive power and stability.
Weeks 1-2
Frequency: 3 times/week. Building a foundation.
Sit-ups until maxed
Push-ups until maxed
Shoulder press 15 reps
Lat pull-downs 15 reps
Squats until maxed
Reverse back extension on exercise ball until maxed
Bridge/plank until maxed
Do exercises consecutively without resting.
Rest 3 minutes at the end of one full cycle.
Do 3-5 full cycles depending on fitness level.
Keep records of all achievements for each exercise.
Weeks 3-5
3 times/week. Building specific muscle movements to mimic golfing.
| #1 | Reverse chopping | 15 reps each direction |
| Overhead throw/reverse throw | 15 weighted reps | |
| Chopping | 15 reps each direction | |
| Lat pulldown | 15 reps | |
| #2 | Windshield wipers | until maxed |
| Russian twists | until maxed | |
| Standing twists | until maxed weighted | |
| Thrusters | 15 reps | |
| Sumo/plie squats | until maxed weighted |
Alternate workouts #1 and #2.
These workouts can be coupled with an existing exercise regime and/or cardio training.
Do all five exercises consecutively without rest.
Rest 3 minutes at the end of each cycle.
Do each cycle 4-8 times depending on fitness level.
Try to get to the range shortly after this workout. Trying to hit balls when the abdominals are fatigued will help to train for accuracy when you are not tired.
Weeks 5-8
4 times/week. Building balance, co-ordination and stability for accuracy.
Follow weeks 3-5. Add standing on a bosu ball, wobble board, balance board or any other balancing tools available.
Try to control the movements of each exercise with your core/abs.
Incorporate a golf swing while standing on any of the aforementioned apparatuses.
The information contained herein is compiled by the Forzani Group Ltd. for reference only and should be used in conjunction with an overall fitness program. The success and safety of any fitness program will depend on the age, gender, mobility, physical condition and health of an individual. These workouts are designed for off-season strength and conditioning. All participants should have a working knowledge of fitness exercises before they embark on any of these workouts. Participation in these workouts is at your own risk. Please consult your physician prior to engaging in any exercise program.