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The Strength-To-Scratch Program 2

Project Scratch Golf

Golf
Coach
Layne Phillips MS, RSCC, SCCC

This is phase 2 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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Get The Strength-To-Scratch Program 2
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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 that’s accessible and challenging for athletes of any level or background
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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
Week 1 Day 1

A1

90/90 Hip Switch

2 x 4

A2

1/2 Kneeling Pelvic Tilt

2 x 6

A3

90/90 T-Spine Rotations

2 x 5

B1

Med Ball Slam

3 x 3

B2

Med Ball Rotational Throw

3 x 3

B3

Depth Drops

3 x 3

C1

Squat

6, 6, 5, 5

C2

DB Chest Fly

3 x 6

D1

Hand Supported SL RDL

3 x 6

D2

SA Lat Pull Iso Hold

3 x 0:15

E1

1/2 Kneeling Pallof Press

2 x 8

E2

Suitcase Hold

2 x 0:15

Monday
Week 1 Day 2

A1

Banded A's

2 x 8

A2

Pelvic Rotation w/ PVC

2 x 5

A3

Downward Dog to Pigeon

2 x 3

B1

Banded SS Rotation

2 x 6

B2

Banded Golf Grip Backswing

2 x 8

C1

KB RDL

3 x 6

C2

Neutral Grip Pulldown

3 x 6

D1

SL Squat to Box

3 x 6

D2

SA Cable Push

3 x 6

E1

Band Resisted Deadbug

2 x 8

E2

High Plank

2 x 0:25

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 30:00

D

Sprints

1, 2, 2 @ 10, 20, 30

E

Echo Bike MAS Conditioning

1 x 2

Wednesday
Week 1 Day 4

A1

RFE Hip Flexor Stretch

2 x 5

A2

Cat Cow

2 x 8

A3

1/2 Kneeling Pelvic Tilt

2 x 8

B1

Banded AEL Jumps

2 x 3

B2

Banded SS Rotation

2 x 6

C1

Goblet Lateral Lunge

3 x 5

C2

Half-Kneeling DB Shoulder Press

3 x 6

D1

Hand Supp. SL KB Swing

3 x 6

D2

1-Arm DB Row (Knee on Bench)

3 x 6

E1

Hanging Knee Raise Iso Hold

2 x 0:20

E2

Star Plank

2 x 0:10

Thursday
Week 1 Day 4

A1

Rockbacks

2 x 8

A2

Golf Posture Pelvic Rotation

2 x 8

A3

Arm Circles

2 x 8

B1

Med Ball Rotational Slam

2 x 3

B2

Med Ball Standing Chest Pass

2 x 5

C

Medial/Lateral Hurdle/Line Hops

2 x 4

D1

Trap Bar Deadlift

3, 3, 2, 2

D2

DB Row

3 x 6

E1

1 DB Split Squat

3 x 5

E2

1/2 Kneeling SA DB Press

3 x 5

Circuit

F

Tabata Core Circuit 2MIN BW Twists 0:20 Hollow Hold 0:10

Friday
Golf Session

A

Driver Club Head Speed

B

7 Iron Club Head Speed

Saturday
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 30:00

D

Sprints

1, 2, 2 @ 10, 20, 30

E

Echo Bike MAS Conditioning

1 x 2

Coach
More from Project Scratch Golf
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.

More from Project Scratch Golf

programs
The Strength-To-Scratch Program 2
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