Golf Power Program
Ryan Nussbaum
GolfGolf is a sport! It takes mobility, strength, speed and power to play your best golf! This means you have to train like an athlete if you want to get better, no more body builder workouts that just make you feel stiffer and don't help your game.
This Power program is aimed at golfers that are tired if their friends hitting it passed them on the golf course, or are tired of feeling like they start to fall off late in the round because they are fatigued. I crafted this program with the golder in mind, incorporating exercises targeted to increase all the needs of a golfer. These include mobility of the shoulders, spine, hips, and ankles as well as strength speed and power in all of theses areas.
This program follows 3 high days, 2 low days and allows you to have the weekends off to recover or to get on the golf course and put your new mobility, strength and speed to the test. The 3 high days will be the days that we focus on speed, power and strength and conditioning in the weight room, then the 2 off days will be the days we focus on mobility and and some active recovery to help you move and feel better on and off the course. Then the weekends are yours to use as you please to recover or to put your new abilities to the test and start hitting it passed your friends and taking money off them!
A1
Foam Roll
1 x 5:00
A2
Dynamic Warm-up
1 x 10
A3
Sprint
5, 5, 10, 10
B1
Box Drop w/ Jump
3 x 5
B2
Stepping Chest Pass
3 x 5
B3
Split Stance Side Toss
3 x 5
C1
KB cleans
3 x 3
C2
Plank Pull Through
3 x 4
C3
hip Flexor to Knight Stretch
3 x 5
D1
DB Rear Foot Elevated Split Squat
3 x 6
D2
Alternating DB Incline Press
3 x 6
E1
2 DB RDL
3 x 6
E2
Chest-Supported DB Row
3 x 6
E3
Hip Flexor Sit-up
3 x 8
F
Assault Bike
1 x 5
A
Goal Tracking
A
Foam Roll
1 x 5:00
B1
Lateral Lunges
2 x 8
B2
Hip Air Palnes
2 x 8
B3
Band Step Over to Reverse Lunge
2 x 8
C1
1/2 kneeling T-Spine
2 x 8
C2
hip Flexor to Knight Stretch
2 x 8
C3
Push-up to Airplane
2 x 6
D1
Elevated Pigeon
2 x 8
D2
90/90
2 x 8
D3
Swimmers
2 x 12
E
Steady State Bike
1 x 5:00
F
visualization
1 x 3:00
A1
Foam Roll
1 x 5:00
A2
Dynamic Warm-up
1 x 10
B1
Rotational Chest Pass
3 x 3
B2
Power Skips
3 x 3
B3
Lateral Hop to Box Jump
3 x 3
C1
2-Arm Jammers
3 x 5
C2
4-point Bear Crawl
3 x 4
C3
Swimmers
3 x 10
D1
Single Arm Bench Press
3 x 6
D2
Lateral Lunge w/ Rebound
3 x 6
E1
Pull-ups
3 x 6
E2
Curtsy Box Squats
3 x 6
E3
Banded Suitcase Carry
3 x 10
F1
EZ Bar Curl
2 x 6
F2
TRX Tricep Extension
3 x 6
A
Foam Roll
1 x 5:00
B1
Groin Openers
2 x 8
B2
Pigeon Row
2 x 8
B3
Loaded Rotation Reverse Lunge
2 x 8
C1
Banded Worlds Greatest Stretch
2 x 8
C2
Adductor Rock
2 x 8
C3
Plank to Downward Dog
2 x 6
D1
Hip Cars
2 x 4
D2
Cat Camels
2 x 8
D3
I, Y, T, W Holds
2 x 3 @ 0:03
E
Steadystate Treadmill
1 x 5:00
F
visualization
1 x 3:00
A1
Foam Roll
1 x 5:00
A2
Dynamic Warm-up
1 x 10
B1
Split Stance Overhead Throw
3 x 3
B2
Split Stance Underhand toss
3 x 3
B3
Single Leg Hurdle Hops
3 x 3
C
Lateral Shuffle to Sprint
2 x 2
D1
KB swings
3 x 5
D2
Reverse Crunch
3 x 6
D3
90/90
3 x 6
E1
B-Stance Trap Bar Deadlift
3 x 3
E2
Landmine Press
3 x 6
F1
Slider Reverse Lunge
3 x 6
F2
Bird Dog Row
3 x 6
F3
Copenhagen Hold
3 x 0:30
G
Sled Complex
1 x 10
Ryan Nussbaum
Ryan is a certified Strength and Conditioning coach, with a bachelors in Exercise Science. He has worked with clients of all populations from the pros to youth and everything in between. He caught the golf bug too and seen how distance can help his game. So, he crafted this program with the goal to get stronger and faster in order to hit the ball farther and feel better doing it!
