Golf Offseason - Project Ball speed
Ryan Nussbaum
GolfTired of your friends hitting it past you, or just looking to gain a few more yards to your game this off season? This program covers everything you need to get stronger, faster and more mobile to hit the ball farther and impress your friends next season.
This program includes 3 days of strength training paired with conditioning to not only get stronger and faster but also be able to feel your best through 18 holes. The program also includes 2 dedicated mobility days to help you become more flexible and reduce injuries on the course so you can play better golf.
This is the same program that I am currently using to add some extra yards to game as a an athlete that has recently stopped playing professionally and I have never felt better on the course.
A1
Foam Rolling
1 x 5:00
A2
90/90
1 x 3
A3
hip Flexor to Knight Stretch
1 x 3
A4
Cat Camel
1 x 5
A5
Swimmers
1 x 8
A6
Dynamic Warm-up
1 x 10
A7
Scap Push-Up
2 x 5
A8
Dead Bug
2 x 5
A9
Snap Down
2 x 5
B1
Box Drop
2 x 5
B2
Tall Kneeling Chest Pass (no hinge)
2 x 5
B3
Tall Kneeling Side Toss
2 x 5
C1
Split Squat
2 x 8
C2
Incline DB Bench Press
2 x 8
C3
Bird Dog
2 x 10
D1
Cross Reaching SLDL
2 x 8
D2
Tall Kneeling Single Arm Vertical Row
2 x 8
D3
Tall Kneeling Pallof Press
2 x 10
E
Steady State Bike
1 x 5:00
A
Foam Rolling
1 x 5:00
B1
V-Stance Lunges
2 x 6
B2
Hip Airplane
2 x 6
C
Mobility Flow
2 x 5
D1
Mini Band Strength Series
3 x 3
D2
Cuban Press
3 x 6
E
Zone 2
A1
Foam Rolling
1 x 5:00
A2
Hip Cars
1 x 3
A3
Adductor Rock
1 x 6
A4
1/2 kneeling T-Spine
1 x 5
A5
Push-up to Airplane
1 x 8
A6
Dynamic Warm-up
1 x 10
A7
Shoulder Floor Slide
2 x 5
A8
Band Assisted Leg Lowering
2 x 5
A9
X-Walk
2 x 5
B1
Lateral Bound w/ stick
2 x 5
B2
Lateral Box Jump
2 x 3
B3
Tall Kneeling Oblique Slams
2 x 5
C1
DB Bench Press
2 x 8
C2
Single Leg Glute Bridge
2 x 8
C3
Side Plank
2 x 0:20
D1
TRX Row
2 x 8
D2
Lateral Lunges
2 x 8
D3
DB Farmer's Carry
2 x 10
E
Steadystate Treadmill
1 x 5:00
A
Foam Rolling
1 x 5:00
B1
V-Stance Lunges
2 x 6
B2
Hip Airplane
2 x 6
C
Mobility Flow
2 x 5
D1
Mini Band Strength Series
3 x 3
D2
Cuban Press
3 x 6
E
Zone 2
A1
Foam Rolling
1 x 5:00
A2
Pigeon Stretch
1 x 3
A3
hip Flexor to Knight Stretch
1 x 3
A4
Cat Camel
1 x 5
A5
Plank to Downward Dog
1 x 5
A6
Dynamic Warm-up
1 x 10
A7
I, Y, T, W Holds
2 x 3 @ 0:03
A8
Dead Bug
2 x 5
A9
Skaters
2 x 5
B1
Single Leg Box Drops
2 x 5
B2
Backwards Medball toss
2 x 5
B3
Tall Kneeling Side to Side Slam
2 x 5
C1
KB Deadlift
2 x 8
C2
Tall Kneeling Single Arm Vertical Row
2 x 8
C3
Tall Kneeling Band Lift
2 x 10
D1
Step-Ups
2 x 8
D2
Tall Kneeling Shoulder Press
2 x 8
D3
Medball Glute Bridge w/ squeeze
2 x 10 @ 0:03
E
Sled Complex
1 x 10
Ryan Nussbaum
While playing college hockey, Ryan received his Bachelor in Exercise Science, CSCS, and CPT and went on to play professional Hockey. He is now pursuing his Master's from FAU while training youth athletes. He grew up in South Florida playing hockey where he didn't have the resources that many others had when it came to off-ice training, which is why he wanted to become a trainer to give back.
With the off-season of golf approaching, start taking charge of your game today! Take advantage of the time off course to get better without playing any golf. This program is available year round and you can use what you learned here to keep improving ev
Get Golf Offseason - Project Ball speed
Gianna Iapaolo
New Golfer/ Busy PT Student
Verified Athlete"I started this program as new golfer because I was looking to gain more yards on my driver and gain some mobility in my swing. This program I got stronger and mor mobile which helped me gain a few more yards on my swing as well as feeling healthier off the course."
