Off-Season Golf Program
Unconquered Barbell
GolfUse this proven program to increase your golf performance. This is a program that I used while working with golf at Western Carolina. We used this during their off season period while the competed in some tournaments. It highlights moderate volume lifts working for strength/power. As well as some med ball, plyometrics, and sprint work to work the absolute power side they didn't normally get.
Prep
A
Squat Warm-Up 1
1. Front Plank :20sec 2. Cat/Camel 10ea 3. 3 Way Childs Pose :20sec ea 4. Hydrant Series 5ea 5. 90/90 Mob Flow :20sec ea 6. 90/90 External/Internal Rotation 5ea 7. Squat w/ T-Spine Rotation 5ea 8. Knee Hug to Lunge 5ea 9. Spiderman Lunge w/ Rotation 5ea 10. Quad Pull to Lateral Lunge 5ea 11. Inchworm to Push-Up 5 12. Scap Series :10sec ea
B1
Depth Drop
4 x 3
B2
Med Ball Slam
3 x 5
C1
Front Squat
5 x 5 @ 45, 55, 65, 70, 75 %
C2
90/90 Hip Switch
3 x 3
C3
Deadbug
3 x 5
D1
Dumbbell Bench Press
6, 6, 5, 5
D2
Barbell Pendlay Row
8, 8, 6, 6
E1
Glute Ham Roller
3 x 6
E2
Front Plank
3 x 0:15
E3
Suitcase Carry
3 x 15
Prep
A
Squat Warm-Up 2
1. Russian Twist :20sec 2. Toe Touches :20sec 3. Alternating Leg V-Up :20sec 4. Alternating Leg Raise 10ea 5. Hamstring Floss 10ea 6. Hip Lift Series (DL/SL) 10/5ea 7. Russian Hamstring Series (DL/SL) 10/5ea 8. Cat/Camel 10ea 9. 3 Way Hip Flexor :20sec ea 10. Figure 4 to Lateral Lunge 5ea 11. Spiderman Lunge w/ Rotation 5ea 12. Scap Series :10sec ea
B1
Kettlebell Swing
4 x 6
B2
TRX T-Spine
3 x 3
C1
Barbell Rear Foot Elevated Split Squat (Back Rack)
6 x 3
C2
Bench Pigeon
3 x 0:15
C3
Mini Band Clamshell
3 x 8
D1
1/2 Kneel Single Arm Landmine Press
4 x 5
D2
TRX Row
4 x 6
E1
Double Dumbbell RDL
3 x 5
E2
Band Pallof Press (Standing)
3 x 0:15
E3
Single Arm Kettlebell Front Rack Carry
3 x 15
Prep
A
Pull Day Warm-Up 1
1. Cat/Camel 10ea 2. Bird Dog 10ea 3. Hydrant Series 5ea 4. Rocking Groiner 5ea 5. Deadbug 10ea 6. Hip Lift Series (DL/SL) 10/5ea 7. Hamstring Walk Out 5 8. 1/2 Kneel T-Spine 5ea 9. Reverse Lunge w/ Reach 5ea 10. Inchworm to Push-Up 5 11. Single Leg RDL w/ Quad Pull 5ea 12. Scap Series :10sec ea
B1
Med Ball Overhead Toss
2 x 4
B2
Med Ball Chest Pass
2 x 4
B3
Med Ball Squat to Throw
2 x 4
C1
Snap Down
1 x 5
C2
Vertical Jump (CMJ)
2 x 3
C3
Tuck Jump
2 x 5
C4
Broad Jump (Distance)
2 x 3
C5
Triple Broad Jump
2 x 1
D
1/2 Kneel Linear Sprint
5 x 10
Bailey Forst
I am a Registered Strength and Conditioning Coach through the NSCA. I hold both the CSCS and RSCC certifications as well as have a Master in Exercise Science and Nutrition. I've worked with athletes of all levels from high school to professionals in sports ranging from football, baseball, softball, golf, and track and field. I've also worked as a fitness and weightlifting coach.
