Golf Strength Training

Strength

  • beginner level
  •  

Now that you have improved flexibility and stability through phase I of the golf conditioning program it is time to work on strength adaptations. Please note it is very important that you complete phase one prior to moving on to phase two. Phase two of golf conditioning will focus on strength development. Strength is important for injury prevention as well as it will assist in finishing the game without fatigue. As golfers fatigue their motor coordination deteriorates which in turn makes them change their technique. Another important reason for strength development is the fact that strength training sets the platform for power training which will be the focus of phase III of golf conditioning. The following exercises are to be performed in vertically loaded fashion with 90 sec. rest at the end of each circuit. Please perform all the exercise with the specified tempo.

Day 1

This daily workout contains 4 activities, you'll be doing the following activities:

Resistance band woodchop rotational pivot
Sets: 3 Reps: 12

Drawing a Sword
Sets: 3 Reps: 12

Shoulder PNF arm extension with resistance band
Sets: 3 Reps: 12

Multiplanar lunge
Sets: 3 Reps: 12

Day 2

Rest day!

Day 3

This daily workout contains 4 activities, you'll be doing the following activities:

Resistance band woodchop rotational pivot
Sets: 3 Reps: 12

Drawing a Sword
Sets: 3 Reps: 12

Shoulder PNF arm extension with resistance band
Sets: 3 Reps: 12

Multiplanar lunge
Sets: 3 Reps: 12

Day 4

Rest day!

Day 5

This daily workout contains 4 activities, you'll be doing the following activities:

Resistance band woodchop rotational pivot
Sets: 3 Reps: 12

Drawing a Sword
Sets: 3 Reps: 12

Shoulder PNF arm extension with resistance band
Sets: 3 Reps: 12

Multiplanar lunge
Sets: 3 Reps: 12

Day 6

Rest day!

Day 7

Rest day!

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