The Strength-to-Scratch Program 1

Layne Phillips

Golf
Coach
Layne Phillips, MS, RSCC, SCCC

This is phase 1 of 5 off-season phases written to improve club head speed, increase mobility and flexibility, and help golfers feel as best as they can and reach their full potential.

This program was written by Layne Phillips. Phillips is a Strength Coach at the Power 4 Level of the NCAA and has coached national champions & Olympians. Phillips is a golfer himself and wants to grow the importance of S&C for golf.

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Strength to Scratch Improvements
The goal of this program is take advantage of the winter season to maximize your playing ability in the summer. Strength to Scratch is built very similarly to a collegiate athletics program's weight room training. This program is built to increase muscle mass and mobility/flexibility. This in turn will improve club head speed which has been proven to increase carry distance & bring down strokes.
Features
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Programming 7 days per week
Daily strength, conditioning, and skill training all infused with golf sessions that are accessible and challenging for all golfers.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coach will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Trap-Bar // Dumbbells // Resistance Bands
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Sample Week
Week 1 of 5-week program
Sunday
Off-Season Prep W1D1

A1

Seated 90/90

2 x 4

A2

Supine Pelvic Tilt

2 x 8

A3

Side Lying T-Spine Rotation w/ Foam Roller

2 x 8

B1

Seated MB Slam

2 x 3

B2

1/2 Kneeling MB Rot Toss

2 x 3

B3

Pogos

2 x 8

C1

Squat

10, 8, 8, 8, 8

C2

Banded Push Up

1 x 30

D1

Dowel SL Hip Hinge

4 x 5

D2

SA DB Row

4 x 8 @ 4, 5, 5, 6

E1

Half-Kneeling Anti-Rotation Hold

3 x 0:15

E2

DB Side Bend

3 x 8

Monday
Off-Season Prep W1D2

A1

Shoulder External Rotation on Wall

2 x 5

A2

Pelvic Rotation w/ PVC

2 x 5

A3

Full Body Turn

2 x 8

B1

Banded Backswing

3 x 8

B2

Snap Down

3 x 5

C1

Banded Good Morning

3 x 8

C2

Cable Facepull

3 x 8

D1

DB Step Up

4 x 8

D2

SA Bench Press

4 x 8

E1

DeadBug

3 x 8

E2

Plank

3 x 0:40

Tuesday
Offseason Prep Condo Day 1

A

Spin Bike

1 x 30:00

B

Treadmill/Outdoor Walk

1 x 45:00

C

Incline Treadmill Walk

1 x 20:00

D

Sprints

4, 2, 1 @ 10, 20, 30

Wednesday
Off-Season Prep W1D3

A1

1/2 Kneeling Hip Flexor

2 x 8

A2

Cat Cow

2 x 8

A3

Supine Pelvic Tilt

2 x 8

B1

Band Rotations

3 x 8

B2

Banded AEL Jumps

3 x 4

C1

Goblet Lateral Squat

3 x 6

C2

Seated DB Press

3 x 8

D1

KB swings

3 x 8

D2

SA Cable Row Iso Hold

3 x 0:15

E1

Side Plank

3 x 0:20

E2

Hanging Knee Raise

3 x 8

Thursday
Off-Season Prep W1D4

A1

Downward Dog Knee Extensions

2 x 8

A2

Pelvic Rotation w/ PVC

2 x 5

A3

T-Spine Reach

2 x 5

B1

Seated Rotational MB Slam

3 x 3

B2

Full Kneeling MB Chest Pass

3 x 5

B3

Medial/Lateral Hurdle/Line Hops

3 x 4

C1

Trap Bar Deadlift

4, 3, 3, 3, 3

C2

Seated Row

3 x 8

D1

SL Squat off Box

3 x 8

D2

Seated SA OH DB Press

3 x 8

Strength 3

E

Core Circuit 1

Tabata Core Circuit 2 MIN SL Alternating V-Ups 0:20 Low Plank 0:10

Friday
Golf Session

A

Driver Club Head Speed

B

7 Iron Club Head Speed

Saturday
Offseason Prep Condo Day 2

A

Spin Bike

1 x 30:00

B

Treadmill/Outdoor Walk

1 x 45:00

C

Incline Treadmill Walk

1 x 20:00

D

Sprints

4, 2, 1 @ 10, 20, 30

Coach
More from Layne Phillips
coach-avatar Layne Phillips, MS, RSCC, SCCC

Phillips is a Strength Coach at the Power 4 Level of the NCAA and has coached national champions & Olympians. Phillips is a golfer himself and wants to grow the importance of S&C for golf.

The Strength-to-Scratch Program 1
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