AC Kinetics
GolfThis program aims to improve strength, power, and mobility for golfers of all skill levels. A high-handicap golfer may expect to gain 1-3 mph club head speed when this program is completed alongside regular golf practice & play. Includes 3 lifting sessions & 1 bonus speed session per week. Main exercises are split in half into load & velocity focus. Vertical jump measured at least once per week. De-load @ week 6.
Features1 sessions per week
Must use App app to view and log training
Program Training
A1
Stationary Bike
1 x 5:00
A2
KB Half Kneeling Rocker
1 x 10
A3
TRX Low Row
1 x 10
B1
DB Box Jump
3 x 5
B2
Low Pogo + High Pogo
3 x 10
C1
Belt Squat
5, 5, 6, 6
C2
Cable SA Lat Pulldown
5, 5, 6, 6
D1
Single Leg Extension
3 x 10
D2
Straight Arm Pulldown
3 x 10
D3
Lunge Stance Calf Raise ISO
2 x 0:30
D4
EZ Bar Curl
2 x 10
E
Roman Chair Leg Raises
3 x MAX
A1
Stationary Bike
1 x 5:00
A2
Band Shoulder External Rotation
1 x 25
B
Hang Power Clean
3 x 5
C1
Romanian Deadlift (RDL)
5, 5, 6, 6
C2
Bench Press
5, 5, 6, 6
D1
KB Curtsy Lunge
3 x 8
D2
Cable Push Pull
3 x 8
D3
Glute-Ham Raise
2 x MAX
D4
Cable Overhead Tricep Extension
2 x 15
E
Cable Paloff Rotation
3 x 10
A1
Stationary Bike
1 x 5:00
A2
Half Kneeling Hip Mobility
1 x 10
B1
Drop Lateral Lunge
3 x 5
B2
Power Snatch
3 x 5
C1
Overhead Press
5, 5, 6, 6
C2
DB Reverse Lunge
5, 5, 6, 6
D1
DB Y Raise
3 x 10
D2
Machine Hip Thrust
3 x 10
D3
Full Lateral Raise
2 x 12
D4
Copenhagen Plank
2 x 0:30
E
DB Side Bend
3 x 10
A
Stationary Bike
1 x 5:00
B
Max Effort Vertical Jump
2 x 3
C1
Standing Broad Jump
3 x 2
C2
Drop Jump
3 x 3
D
Max Effort Vertical Jump
2 x 1
E
Sprint
6 x 6
F1
DB Drop Split Squat
3 x 5
F2
Seated Hamstring Curl ISO
3 x 10
G1
Spanish Squat
3 x 30
G2
MB Swing Slam
3 x 5
Austin Conner
Certified Strength & Conditioning Specialist | High School S&C Coach
