In-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 main championship tournament season. It highlights lower volume lifts working for strength/power. The final session of the week was used as power/speed session before they left for weekend tournaments.
A1
Dumbbell Squat Jump (Continuous)
3 x 3
A2
Lateral Plank
3 x 15
B1
Front Squat
5, 4, 3, 3, 3 @ 55, 65, 75, 75, 75 %
B2
1/2 Kneel Cable Chop (Outside Knee Up)
3 x 5
B3
90/90 Hip Switch
3 x 3
C1
Single Arm Dumbbell Bench
3 x 5
C2
Overhand Inverted Row
3 x 7
D1
Cable Split Stance Reach and Row
3 x 6
D2
Double Dumbbell Single Leg RDL
2 x 5
D3
Bear Crawl (Forward/Back)
2 x 8
A1
Trap Bar Jump (NCM)
4 x 3
A2
Butt Walk (Forward/Back)
3 x 10
B1
Trap Bar Deadlift
5, 4, 3, 3, 3 @ 60, 70, 75, 80, 85 %
B2
Stability Ball Bodysaw
2 x 20
B3
Bench Pigeon
3 x 0:15
C1
1/2 Kneel Single Arm Landmine Press
3 x 6
C2
Single Arm Dumbbell Row (3 Point Stance)
3 x 8
D1
Goblet Lateral Squat
2 x 6
D2
Bird Dog Row
3 x 5
A1
Front Foot Elevated Goblet Reverse Lunge
5, 4, 3, 3, 3
A2
Weighted Hollow Rock
3 x 0:15
A3
Band Pull Apart
3 x 12
B1
Med Ball Parallel Scoop Toss
3 x 3
B2
Banded Kettlebell Swing
3 x 5
B3
Shoulder Tap
3 x 5
C1
Band Resisted Broad Jump
3 x 3
C2
Lateral Bound (CMJ)
3 x 3
C3
1/2 Kneel Plate Chop
3 x 5
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.
