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
Banded Ankle Dorsiflexion Mobilization
1 x 10
B1
Max Effort Vertical Jump
4 x 3
B2
Depth Drop
4 x 5
C1
Belt Squat
5, 5, 6, 6, 6
C2
Machine High Row
5, 5, 6, 6, 6
D1
Single Leg Extension
2 x 20
D2
Cable Reverse Fly
2 x 20
D3
Single Leg Calf Raise
1 x 20
D4
Lying DB Curl
1 x 20
E
Single Leg GHD Sit-Up
3 x MAX
A1
Stationary Bike
1 x 5:00
A2
Band Shoulder External Rotation
1 x 25
B
Hang Power Clean
5 x 5
C1
Romanian Deadlift (RDL)
5, 5, 6, 6, 6
C2
Bench Press ISO
2 x 0:10
C3
Bench Press
5, 5, 6, 6, 6
D1
Seated Hamstring Curl
2 x 20
D2
DB Decline Fly
2 x 20
D3
Cable Hip Abduction
1 x 20
D4
Cable Overhead Tricep Extension
1 x 20
E
Cable Split Stance Swing Rotation
3 x 10
A1
Stationary Bike
1 x 5:00
A2
Half Kneeling Hip Mobility
1 x 10
B
Power Snatch
5 x 5
C1
Seated DB Shoulder Press
5, 5, 6, 6, 6
C2
DB Lateral Lunge
5, 5, 6, 6, 6
D1
Cable Seated Face Pull
2 x 20
D2
Machine Hip Thrust
2 x 20
D3
Seated Lateral Raise
1 x 20
D4
Elevated Adductor Bridge
1 x MAX
E
Landmine Rainbows
3 x 10
A
Stationary Bike
1 x 5:00
B1
Max Effort Vertical Jump
4 x 3
B2
Seated Box Jump
4 x 5
B3
Band Assisted Jump
4 x 10
C
Sprint
5 x 6
D
Trap Bar Deadlift
3 x 5
E1
Spanish Squat
3 x 0:30
E2
MB Swing Slam
3 x 5
Austin Conner
Certified Strength & Conditioning Specialist | High School S&C Coach
