Golf S&C (3 Month Plan)
MD Performance
GolfThis is a gym based strength and conditioning plan designed to increase your physical fitness and help you improve you golf game.
We are looking to get 3-4 workouts in per week, ideally split with a days rest in-between each (eg, Monday, Wednesday and Friday)
This program will help you improve strength and power which should help with club-head and ball speed. Take note of your shot distances, ball speed and club head speeds (if you can measure) to see how you improve.
Enjoy!
A
Back Squat
3 x 8
B
Shoulder Press
3 x 8
C
Lat Pulldown
3 x 12
D
Goblet Squat
3 x 12
E1
Pull-Up
E2
Dip
F
Plank
3 x 1:00
A
RDL
3 x 8
B
Bench Press
3 x 8
C
Seated Cable Row
3 x 12
D
Glute Bridge
3 x 12
E1
Push-Up
E2
Inverted Row
F
Back Extension
3 x 12
A
Walking Lunges
3 x 10
B1
Half-Kneeling DB Shoulder Press
3 x 12
B2
Single Arm Cable Pulldown
3 x 12
C1
DB Step Up
3 x 12
C2
Side Lunge
3 x 12
D1
Standing Cable Wood Choppers
3 x 10
D2
Russian Twist
3 x 10
A
Rowing
5 x 2:00 @ 2
B
Treadmill Work
2 x 4:00
