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Beginner, Off-Season - Next Gear Golf

Next Gear Golf

Golf, Power Sports , Strength & Conditioning, General Fitness
Coaches
Cody Roberts, Drew Cooper and Landon Evans

12 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.

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Improve General Health & Range of Motion
Stretching and Mobility are often terms we hear in golf as the primary emphasis of a gym based routine. While we want to improve range of motion, we want to do this under load as best as we can. The golf swing is not a passive activity, it is a high speed, high force output action that asks a lot of your body. We aim to improve range AND strength through that range to improve your durability.
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Strength
Both applying and being able to tolerate forces is crucial not only to golf but also everyday life. Whether we want to swing a golf club faster, not be in pain post golf practice, or not hurt a knee jumping off a curb as you run across the street, forces are at play. Improving your strength is the single best way to improve our performance and resiliency so we consider this a paramount target.
Features
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Programming 5 days per week
Daily Warm ups, Range of Motion, and strength work. Some "optional" (but recommended) days and 3 "Planned" days.
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Delivered through TrainHeroic
Interactive App based training delivery with video and detailed instructions for every exercise. Track sets and reps inside app.
Equipment
Required
Space // Dumbbells
Recommended
Barbells
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Sample Week
Week 1 of 12-week program
Sunday
High-Intensity Strength Session A

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

Monday
Low Intensity General Strength (Optional, but Encouraged Training Session)

A

Pedestal GS Series

B

Waterloo GS Series

C

Long Duration General Stretch Routine

D

Low Intensity Aerobic Training

Tuesday
General Strength Development

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

Wednesday
Low Intensity General Strength Optional, but Encouraged Training Session)

A1

Pillar GS Series

A2

Back Routine GS Series

B

Long Duration General Stretch Routine

C

Low Intensity Aerobic Training

Thursday
High-Intensity Strength Session B

A1

RPE Explanation

A2

Tempo 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

Coaches
coach-avatar 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

coach-avatar 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

coach-avatar 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.

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Health and Performance

Start today towards a better feeling body, better feeling golf swing, and better fitness to move through life.

Get Beginner, Off-Season - Next Gear Golf
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FAQs
Who is this for?
Anyone looking to start a fitness program for the first time or for the first time in years. This is geared towards people that have minimal gym experience or maybe that have taken years away from the gym and need to "get back in shape".
Beginner, Off-Season - Next Gear Golf