Coach Pete Swaile

Golf
Coach
Coach Swaile

This short block of training is designed to act as a transition between end of season and beginning of winter training. The emphasis here is about acquiring a consistent pattern of training whilst allowing the body time to adjust following the heavy demands of a long golfing season. In this programme you will perform a number of movements which will lay the foundations for subsequent blocks of training. The general preparation phase is suitable for any level of experience and could be used in itself as a preparatory programme for anyone relatively new to training.

Features
3 sessions per week
Must use App app to view and log training
Program Training
$25
Get Golf - General Preparation
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Build Strong Foundations
This programme will set in place some strong foundations from which subsequent blocks of training can be built. Learn the fundamentals, train consistently and form good habits. Once this has been done then feel free to advance onto one of my other programmes.
Features
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Programming 3 days per week
Strength, Mobility and Core bracing training that’s accessible and challenging for athletes of any level or background
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Delivered through TrainHeroic
Coach Swaile will help you train smarter and learn the fundamentals which will take your game to the next level.
Equipment
Recommended
BarbellKettlebellDumbbellsTRX (or equivalent)Resistance BandsCable Machine
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Sample Week
Week 1 of 6-week program
Sunday
Golf GP - Strength 1

A1

Knee Drops

2 x 10

A2

Seated Internal Hip Rotations

2 x 10

A3

Hamstring Kicks

2 x 10

A4

Scorpion Stretch

2 x 10

A5

Childs Pose to Upward Facing Dog

2 x 5

A6

Open Book

2 x 5

B1

Seated Good Mornings

3 x 6

B2

DB Bench Rows

3 x 10

C1

Landmine Curtsey Squat

3 x 6

C2

Landmine Single Shoulder Press (Split Stance)

3 x 8

D1

DB Bulgarian Split Squat

3 x 5

D2

Incline TYW

3 x 5

E1

Prone Isometric Extension

3 x 30

E2

KB Half Kneeling Windmill

3 x 5

E3

Cable Seated Roll Down

3 x 5

E4

Dead Bugs

3 x 10

Tuesday
Golf GP - Core Bracing and Mobility

A1

Childs Pose to Upward Facing Dog

3 x 5

A2

Cat Cow

3 x 10

A3

Open Book

3 x 5

A4

Seated Internal Hip Rotations

3 x 10

A5

Barbell Bridge Thumbs to Floor

3 x 6

B1

Shoulder Taps

3 x 10

B2

Side Plank

3 x 30

B3

Arch

3 x 30

B4

Bird Dog

3 x 10

B5

Cable Half Kneeling Pallof press

3 x 5

Thursday
Golf GP - Strength 2

A1

Frog Rotations

2 x 5

A2

Downward Dog Toe Touch

2 x 10

A3

Downward Dog to Upward Facing Dog

2 x 5

A4

Lizard

2 x 10

A5

Thread the Needle

2 x 10

B1

Jefferson Curls

3 x 6

B2

TRX Single Arm Row

3 x 10

C1

DB Goblet Squat

3 x 10

C2

Press Up

3 x 10

D1

Single Leg Hip Thrusters

3 x 10

D2

Robot Shoulders

3 x 10

E1

Reverse Sit Up

3 x 5

E2

KB Side Bend

3 x 10

E3

Bench Back Extensions

3 x 10

Coach
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Move, Feel and Perform better NOW

If you want to move, feel and ultimately perform better then this programme is for you. Trusted by numerous elite and amateur golfers this periodised programme could be the difference your game needs this year.

Get Golf - General Preparation
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FAQs
Why only 3 Workouts ?
I Believe in quality over quantity. There may be times when more workouts are scheduled however I have deliberately stuck to 3 in most programmes such that it allows ample time to practice technical elements of the golf swing.
Who are these workouts suitable for ?
This phase is suitable for any level. The idea behind this general prep phase is that it lays the foundations for my subsequent programmes. Therefore anyone should be able to complete them relatively easily.
Can Junior Athletes participate in this ?
Absolutely. By exposing junior athletes to a range of movement patterns you are improving their overall athleticism. Golf is a physically demanding sport when considering the forces acting on the body and the repetitive nature of the swing. Therefore helping juniors be more robust is a great idea.
Do I have to do Testing ?
No not at all. However, I believe that framing each block of training with some form of testing is important a) to give you feedback as to the success of your training and b) provide a clear boundary between blocks of training
The Proof
verified-athlete-avatar Alex Smart

Pro Golfer

Verified Athlete

"Worked with Coach Swaile for many years now as an amateur golfer to now professional have seen improvements made to my sport and lifestyle from the help and guidance received."

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Verified Athlete

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Golf - General Preparation
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