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.
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
Dumbbell Squat Jump (Continuous)
3 x 3
B2
Lateral Plank
3 x 15
C1
Front Squat
5, 4, 3, 3, 3 @ 55, 65, 75, 75, 75 %
C2
1/2 Kneel Cable Chop (Outside Knee Up)
3 x 5
C3
90/90 Hip Switch
3 x 3
D1
Single Arm Dumbbell Bench
3 x 5
D2
Overhand Inverted Row
3 x 7
E1
Cable Split Stance Reach and Row
3 x 6
E2
Double Dumbbell Single Leg RDL
2 x 5
E3
Bear Crawl (Forward/Back)
2 x 8
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
Trap Bar Jump (NCM)
4 x 3
B2
Butt Walk (Forward/Back)
3 x 10
C1
Trap Bar Deadlift
5, 4, 3, 3, 3 @ 60, 70, 75, 80, 85 %
C2
Stability Ball Bodysaw
2 x 20
C3
Bench Pigeon
3 x 0:15
D1
1/2 Kneel Single Arm Landmine Press
3 x 6
D2
Single Arm Dumbbell Row (3 Point Stance)
3 x 8
E1
Goblet Lateral Squat
2 x 6
E2
Bird Dog Row
3 x 5
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
Front Foot Elevated Goblet Reverse Lunge
5, 4, 3, 3, 3
B2
Weighted Hollow Rock
3 x 0:15
B3
Band Pull Apart
3 x 12
C1
Med Ball Parallel Scoop Toss
3 x 3
C2
Banded Kettlebell Swing
3 x 5
C3
Shoulder Tap
3 x 5
D1
Band Resisted Broad Jump
3 x 3
D2
Lateral Bound (CMJ)
3 x 3
D3
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.
