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WEEKS
1-6
1)
Utilize the 1-2-3-4 stretching routine.
2)
For further info refer to these sites: Golf
and Powerful
Golf Swing
DAY
1
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**Reverse
Grip Wood Choppers
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4*15
with 20 lb medicine ball
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**Cable
External Pulls
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2*10
at 20
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**Narrow
Grip Pull Downs
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4*8
(increase weight 10 lbs each set)
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**Twisting
Wrist Curls
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3*15
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Squats
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4*8
(increase weight 10 lbs each set)
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Military
Press
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4*8
(increase weight 10 lbs each set)
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| B/B
Lunges |
4*8
(increase weight 10 lbs each set) |
| High
Pulls |
4*8
(increase weight 10 lbs each set) |
| D/B
Incline Bench Press |
4*8
(increase weight 5 lbs each set) |
Abdominals - Jack-Knives and Jog 4 laps around track
DAY 2
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**Medicine
Ball Torso Rotations
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4*15
(increase weight 1 size each set)
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**Standing
B/B Twisting Torso
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2*10
(each side)
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**Clean
Grip Pulls
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4*8
(increase weight 10 lbs each set)
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**B/B
Wrist Curls
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3*15
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Dead
lifts
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4*8
(increase weight 10 lbs each set)
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Bench
Press
|
4*8
(increase weight 10 lbs each set)
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| Single
Arm Hammer Rows |
4*8
(increase weight 10 lbs each set) |
| B/B
Curls |
4*8
(increase weight 10 lbs each set) |
Abdominals - Swiss Ball Crunches
Run
50 yards at top speed and walk back to finish; complete 5 times.
Run
75 yards at top speed and walk back to finish; complete 5 times
DAY 3
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**Rocky
Twists
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4*15
with 25 lb medicine ball
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**Cable
External Pulls
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2*10
at 20
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**Front
Pull downs
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4*8
(increase weight 10 lbs each set)
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**Reverse
Grip Wrist Curls
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3*15
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B/B
Split Squats
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4*8
(increase weight 10 lbs each set)
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Standing
D/B Press
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4*8
(increase weight 5 lbs each set)
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| Leg
Presses |
4*8
(increase weight 30 lbs each set) |
| High
Pulls |
4*8
(increase weight 10 lbs each set) |
Abdominals - Plyoball Abdominal Drills. Also complete medicine ball
swinging drills. 10 minutes of bleacher runs (can add medicine ball
to enhance conditioning)
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