Drive Bombers : Golf: Training by Kyle Klotz in TrainHeroic

Drive Bombers : Golf

Kyle Klotz

Golf, Strength & Conditioning
Coach
Kyle Klotz

This is a 12 week program designed for golfers of every skill level. Whether you play once a week with your buddies or play competitively this program will enhance your golf game. Buckle up and get ready to hit 300+ yard bombs on this drive bombers program.

benefit-image-0
Full Body Strength and Power
Developing faster swing speeds includes the ability to produce force throughout the entire body. This program will help you develop the strength and power to drive the ball further.
benefit-image-1
Improve Rotational Abilities
Much of this program will focus on your ability to rotate and resist rotation that will directly enhance your ability to rotate efficiently and transfer the force you produce from your body into the ball.
benefit-image-2
Improve Mobility
It's no secret that there is a level of mobility needed in both the upper and lower body for golf. This program will not neglect that specific need and will have mobility within each training session as well as added mobility sessions to improve your mobility and ultimately improve your game.
benefit-image-3
Increase Club Head Speed
While there are many factors that go into drive distances, increased club head speed with all else equal will add distance to both your carry and overall distances.
Features
feature-icon
Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Delivered through TrainHeroic
Equipment
Required
Barbell // Dumbbell // Kettlebell
Recommended
Cables & Bands // Medicine Ball
sample week banner image
phoneMockup
Sample Week
Week 1 of 12-week program
Sunday
Accumulation WK 1 - Day 1

Conditioning

A

3D Warm-Up

-Squat Matrix x 5 ea. Normal Stance / Wide Stance / Narrow Stance - Lunge Matrix x 3 ea. each side Forward / Lateral / Diagonal -Split Stance Band Pull-Apart x 12 ea. Left and Right - Band Overhead SL RDL x 8 - SL RDL + Band Row x 5 ea - SL RDL + Row Reach Through x 5 ea.

B1

Ankle Pogo

2 x 15

B2

Box Jump

2 x 5

B3

1/2 Kneeling MB Toss

2 x 6

C1

Box Squat

5, 5, 6, 6, 6 @ 65, 67, 70, 70, 72.5 %

C2

Landmine Rotational Press

3 x 5

D1

Split Stance 1-Arm Pull Down

3 x 8

D2

Single Leg RDL

3 x 8

D3

90/90 Hip Flows

3 x 5

Monday
Accumulation WK 1- AC 1

A

Rowing

@ 3:00

Monday
Mobility / Flexibility

A1

Hip Mobility - KB Squat

3 x 0:15

A2

T-Spine Dowel Rod Lat Stretch

3 x 6

A3

90/90 Hip Flows

3 x 6

A4

Worlds Greatest Stretch

3 x 5

A5

Child's Pose Needle Threads

3 x 5

A6

Supine to Prone Rolling

3 x 5

A7

Kneeling Hip Flexor Stretch

3 x 0:15

A8

Banded Ankle Dorsiflexion Mobilization

3 x 5

A9

Pigeon Stretch

3 x 0:15

Tuesday
Accumulation Wk1 : Day 2

Conditioning

A

3D Warm-Up

-Squat Matrix x 5 ea. Normal Stance / Wide Stance / Narrow Stance - Lunge Matrix x 3 ea. each side Forward / Lateral / Diagonal -Split Stance Band Pull-Apart x 12 ea. Left and Right - Band Overhead SL RDL x 8 - SL RDL + Band Row x 5 ea - SL RDL + Row Reach Through x 5 ea.

B1

Front to Back Line Hop

2 x 10

B2

Broad Jump

2 x 5

B3

Tall Kneeling MB Slam

2 x 5

C1

Bench Press

5, 5, 6, 6, 6 @ 60, 60, 70, 72.5, 72.5 %

C2

Rotational Band Chop

3 x 6

D1

Lateral Landmine Squat

3 x 5

D2

Bird Dog + Row

3 x 8

D3

Band Hip Flexor Stretch

3 x 0:30

D4

T-Spine Open Book

3 x 6

Wednesday
Accumulation WK 1- AC 2

A

Rowing

@ 3:00

Wednesday
Mobility / Flexibility

A1

Hip Mobility - KB Squat

3 x 0:15

A2

T-Spine Dowel Rod Lat Stretch

3 x 6

A3

90/90 Hip Flows

3 x 6

A4

Worlds Greatest Stretch

3 x 5

A5

Child's Pose Needle Threads

3 x 5

A6

Supine to Prone Rolling

3 x 5

A7

Kneeling Hip Flexor Stretch

3 x 0:15

A8

Banded Ankle Dorsiflexion Mobilization

3 x 5

A9

Pigeon Stretch

3 x 0:15

Thursday
Accumulation WK 1 - Day 3

Conditioning

A

3D Warm-Up

-Squat Matrix x 5 ea. Normal Stance / Wide Stance / Narrow Stance - Lunge Matrix x 3 ea. each side Forward / Lateral / Diagonal -Split Stance Band Pull-Apart x 12 ea. Left and Right - Band Overhead SL RDL x 8 - SL RDL + Band Row x 5 ea - SL RDL + Row Reach Through x 5 ea.

B1

Medial / Lateral Line-Hop

2 x 15

B2

Lateral Bound

2 x 5

B3

1/2 Kneeling MB Shot Put

2 x 5

C1

Romanian Deadlift

5, 5, 6, 6, 6 @ 65, 67, 70, 70, 72.5 %

C2

Barbell Corner Rotations

3 x 8

D1

DB Rear Foot Elevated Split Squat

4 x 6

D2

Glute Bridge + Single Arm DB Press

4 x 8

D3

Half-Kneeling Anti-Rotation Hold

3 x 0:30

Friday
Mobility / Flexibility

A1

Hip Mobility - KB Squat

3 x 0:15

A2

T-Spine Dowel Rod Lat Stretch

3 x 6

A3

90/90 Hip Flows

3 x 6

A4

Worlds Greatest Stretch

3 x 5

A5

Child's Pose Needle Threads

3 x 5

A6

Supine to Prone Rolling

3 x 5

A7

Kneeling Hip Flexor Stretch

3 x 0:15

A8

Banded Ankle Dorsiflexion Mobilization

3 x 5

A9

Pigeon Stretch

3 x 0:15

Coach
coach-avatar Kyle Klotz

I am former athlete turned college strength and conditioning coach and passionate about the physical development of the whole person. I am credentialed through the NSCA as a CSCS as well as Fuctional Movement Systems Lvl 1 and Precision Nutrition level 1. I have a knack for coaching athletes, but love working with people in all walks of life.

closer-image-1
closer-image-2
Get Started

Whether you are a seasoned golfer or just picked it up for the first time this week, GET STARTED. Start preparing your body for the game and prepare yourself to hit the ball further for longer. You have everything to gain and nothing to lose with this prog

Get Drive Bombers : Golf
closer-image-3
FAQs
Can I modify based on personal needs?
Always, if you struggle with a certain exercise and need to regress or simply enjoy a different variation of a squat, RDL, press or pull feel free to adjust.
What happens if I miss a session?
There are programmed aerobic days and rest days during the week and on the weekends. If you miss a session do not do 3 consecutive strength sessions, but feel free to rearrange the week to fit your needs.
Drive Bombers : Golf