Beginner, Off-Season - Next Gear Golf
Next Gear Golf
Golf, Power Sports , Strength & Conditioning, General Fitness12 week progressive Training Plan that encompasses everything from warm ups, to strength training. With options for each activity, there is built in flexibility so that you can work towards your goals within your current abilities.
If you are a golfer that hasn't been in the gym ever, or maybe you are returning after a long layoff, this is a great place to get started. The training here is built to usher in fitness qualities that benefit both health and performance, improve joint range of motion, increase work capacity, and increase potential for more swing speed.
The beginner plan is designed to achieve these goals with a lower training intensity to help smoothly introduce or reintroduce stress at tolerable levels while fitness is improved. This is not a "5 Minute Six Pack" program, we are in this for the long haul to have long lasting fitness and performance improvements. We hope that if you start here at the beginning, you will continue on through the Intermediate and Advanced programs to give you months of training under your belt.
A1
RPE Explanation
A2
Tempo Explanation
B
NGG Dynamic Warm-Up
1 x 20:00
C1
Isometric BW RFESS
2 x 20 @ 7
C2
DB Bench Press
2 x 12 @ 7
D1
Isometric SL 1DB RDL
2 x 5 @ 7
D2
Chest-Supported DB Row
2 x 12 @ 7
E1
Basic Medicine Ball Trunk Conditioning A
2 x 7
E2
Shoulder Super Circuit
2 x 7
A
Pedestal GS Series
B
Waterloo GS Series
C
Long Duration General Stretch Routine
D
Low Intensity Aerobic Training
A
NGG Dynamic Warm-Up
1 x 20:00
B1
Half Leg Circuit
2 x 10
B2
Mini Leg Circuit
2 x 3
C
Upper Back Circuit
2 x 10
D
Prone Hip Circuit
1 x 7
E1
DB Reverse Curl
2 x 10
E2
DB Wrist Twist
2 x 10
F
Walking Torso Series
A1
Pillar GS Series
A2
Back Routine GS Series
B
Long Duration General Stretch Routine
C
Low Intensity Aerobic Training
A1
Tempo Explanation
A2
RPE Explanation
B
NGG Dynamic Warm-Up
1 x 20:00
C1
Isometric Chin-Up
2 x 7
C2
Goblet Squat
2 x 8 @ 7
D1
Half-Kneeling DB Shoulder Press
2 x 12 @ 7
D2
Pull Through
2 x 8 @ 7
E
Basic Medicine Ball Trunk Conditioning B
2 x 7
Cody Roberts
Strength and Conditioning Coach, Msc in Exercise Science, CSCS Former Discus thrower at the University of Kansas, and a training and nutrition enthusiast. I enjoy learning and sharing research to applications regarding health and performance
Drew Cooper
Co Founder Next Gear Golf Former CSCS, Undergrad in Kinesiology, MSc in Sport Science (emphasis in Strength and Conditioning) Golf Coach - Long Drive competitor (casually) while chasing 225mph Ball Speed Owned and operated a training facility for 10 years working with youth athletes up to retired adults in their early 70s
Landon Evans
Director of Sport Science, Education & Research at Keiser Corp Co-Founder at Next Gear Golf MSc in Exercise Physiology, CSCS, and a Registered Dietitian 20 years in collegiate sport, including full-time roles at various Uni's, and the opportunity to consult with a wide ranging group of individuals and teams that span across high-school, professional sports, military, and general populations.
Start today towards a better feeling body, better feeling golf swing, and better fitness to move through life.
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