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.
A1
Depth Drop
4 x 3
A2
Med Ball Slam
3 x 5
B1
Front Squat
5 x 5 @ 45, 55, 65, 70, 75 %
B2
90/90 Hip Switch
3 x 3
B3
Deadbug
3 x 5
C1
Dumbbell Bench Press
6, 6, 5, 5
C2
Barbell Pendlay Row
8, 8, 6, 6
D1
Glute Ham Roller
3 x 6
D2
Front Plank
3 x 0:15
D3
Suitcase Carry
3 x 15
A1
Kettlebell Swing
4 x 6
A2
TRX T-Spine
3 x 3
B1
Barbell Rear Foot Elevated Split Squat (Back Rack)
6 x 3
B2
Bench Pigeon
3 x 0:15
B3
Mini Band Clamshell
3 x 8
C1
1/2 Kneel Single Arm Landmine Press
4 x 5
C2
TRX Row
4 x 6
D1
Double Dumbbell RDL
3 x 5
D2
Band Pallof Press (Standing)
3 x 0:15
D3
Single Arm Kettlebell Front Rack Carry
3 x 15
A1
Med Ball Overhead Toss
2 x 4
A2
Med Ball Chest Pass
2 x 4
A3
Med Ball Squat to Throw
2 x 4
B1
Snap Down
1 x 5
B2
Vertical Jump (CMJ)
2 x 3
B3
Tuck Jump
2 x 5
B4
Broad Jump (Distance)
2 x 3
B5
Triple Broad Jump
2 x 1
C
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.
