C-Roy Strength & Performance

Golf
Coach
Chris Roy

We are in a new era of golf. One where the best golfers are strong, powerful, and athletic. If you want to hit the ball farther, you have to generate force - it is simple physics. This program not only focuses on helping the athlete generate more force, but to do so in a way that will help it translate to the golf course. 

This program revolves around 3 main workouts per week to drive strength adaptations, with an optional 3 days of conditioning and mobility work. 

Buckle up... it's time to hit some BOMBS!

Features
6 sessions per week
Must use App app to view and log training
Program Training
$69
Get Scratch King: Golf Strong
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TPI Certified
TPI (Titleist Performance Institute) is the world's leading educational organization dedicated to the study of how the human body functions in relation to the golf swing. For over twenty years, TPI has gathered the world’s largest technical database of the game’s top Tour professionals as well as every-day golfers.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 7 days per week
Daily strength, conditioning, and mobility 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
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Recommended
Barbell // Dumbbells // Hex Bar // Pull Up Bar // Med Balls // Box // Cable machine and/or resistance bands // TRX Straps //  
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

Prep

A

Full Body Warm-Up 1

Foam Roll: Upper back, lats, pecs, glutes & hamstrings - this shouldn't take longer than 2-3 Minutes. Then 5-10 Minutes of Aerobic (Light jog, row, jump rope, etc.) Try to break a sweat. Then 10x World's Greatest Stretch (per side) + 20x Pass Thru + 10x Up Dog Press Ups + 20s Side Plank (per side) + 10x Thoracic Rotation (per side) + 5x Glute Bridge w/ 3s squeeze (per side)

B1

Hex Bar Deadlift

3 x 8 @ 60 %

B2

Side Plank Rotation

3 x 20

C1

DB Step Up

3 x 20

C2

Yoga Push Up w/ Reach

3 x 10

D1

1-Arm DB Row

3 x 20

D2

Golfers Lunge

3 x 20

Monday
Week 1 Day 2

A

Zone 2 Cyclical Work

1 x 30:00

B

Full Body Stretch

Tuesday
Week 1 Day 3

Prep

A

Full Body Warm Up 2

5-10 Minutes of Aerobic Then 20x Pass Thru + 10/10 World's Greatest Stretch + 20x Elephant Walks + 10/10 Thoracic Rotation + 25x Band Pull Apart OR 15x Face Pull (2 sets) + 5/5 Single Leg Glute Bridge w/ 3s pause at top (2 sets) + 60 seconds of planks (break up in sets of 15-20 seconds)

B1

One arm DB floor press

3 x 16

B2

Beta Stance Rotations

3 x 12

C1

Lat Pulldown

3 x 10

C2

Cossack Squats

3 x 16

D1

Single Leg Balance

3 x 120

D2

Band Pull-Apart

3 x 25

Wednesday
Week 1 Day 4

A

Zone 2 Cyclical Work

1 x 30:00

B

Full Body Stretch

Thursday
Week 1 Day 5

Prep

A

Full Body Warm-Up 1

Foam Roll: Upper back, lats, pecs, glutes & hamstrings - this shouldn't take longer than 2-3 Minutes. Then 5-10 Minutes of Aerobic (Light jog, row, jump rope, etc.) Try to break a sweat. Then 10x World's Greatest Stretch (per side) + 20x Pass Thru + 10x Up Dog Press Ups + 20s Side Plank (per side) + 10x Thoracic Rotation (per side) + 5x Glute Bridge w/ 3s squeeze (per side)

B1

Barbell Reverse Lunge

3 x 12

B2

Plank

3 x 30

C1

RDL

3 x 10

C2

TRX Row

3 x 10

D1

Hinged Pallof Press

3 x 20

D2

T-Spine Knee Drops

3 x 20

Friday
Week 1 Day 6

A

Zone 2 Cyclical Work

1 x 30:00

B

Full Body Stretch

Saturday
Week 1 Day 7
Coach
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