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Next Gear Golf

Golf, Power Sports , General Fitness, Strength & Conditioning
Coach
Next Gear Team

Advanced




Features
5 sessions per week
Must use App app to view and log training
Program Training
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Mobility/Joint health
Even though this is an intensive training plan, full range of motion loading, warm ups, optional mobility routines are still paramount. There is no point in being strong if you can't move through a full range.
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Strength and Power
Increasing Maximal Force production is not only a key indicator of an athletes ability to improve speed and power it is also associated with "robustness" or "durability". In other words, developing limit strength raises our potential to develop force rapidly but also helps to withstand repeated use issues or injury. With that said, becoming strong is foundational to swinging a club fast.
Features
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Programming 5 days per week
Programmed Warm up/mobility, speed, power, and strength work.
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Delivered through TrainHeroic
Interactive app delivered programs with exercise choices and video and written instructions for every exercise.
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Sample Week
Week 1 of 12-week program
Sunday
High-Intensity Power & Strength Session A

A1

RPE Explanation

A2

Tempo Explanation

B

NGG Dynamic Warm-Up

C

Extensive Jump Series

2 x 10 @ 7

D1

Isometric Loaded RFESS

2 x 20 @ 7

D2

DB Bench Press

2 x 12 @ 7

E

Isometric SL 1DB RDL

2 x 5 @ 7

F

Inverted Row

2 x 12 @ 7

G

Basic Medicine Ball Trunk Conditioning A

2 x 7

H

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

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

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 Power & Strength Session B

A1

RPE Explanation

A2

Tempo Explanation

B

NGG Dynamic Warm-Up

C

Jump Squat

2 x 8 @ 7

D1

Eccentric Chin-Up

2 x 7

D2

Front Squat

2 x 8 @ 7

E1

Half-Kneeling DB Shoulder Press

2 x 12 @ 7

E2

Romanian Deadlift (RDL)

2 x 8 @ 7

F

Basic Medicine Ball Trunk Conditioning B

2 x 7

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Raise your performance and increase club speed.

For serious trainees, this program will help raise your physical capacity to allow you to swing faster and feel better.

Get Advanced, Off-Season - Next Gear Golf
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Advanced, Off-Season - Next Gear Golf