Golf - Power
Coach Pete Swaile
GolfThis programme is designed to follow on from our strength block of training. In this 7 week programme there will be a shift in focus towards more explosive training. The stimulus from the workouts offered should elicit adaptations which will ultimately help you express more force quickly in your golf swing.
A
Countermovement Horizontal Jump
1 x 1
B
Hex Bar Deadlift
8, 6, 5, 3, 3, 3, 3, 3
C
Bench Chest Throw
1 x 1
D
Extended Arm Hang
1 x 1
E
Prone Isometric Extension
1 x 1
F
Plank - Forearms
1 x 1
A1
SKI ERG - Time
1 x 120
A2
Wrist Around the Clock
2 x 5
A3
Barbell RDL
2 x 10
A4
Barbell Hang Pull - Clean Grip
2 x 5
B
Barbell Hang Power Clean
4 x 5
C
Barbell Hip Thrusters
4 x 5
D
Slam Ball
4 x 5
E1
Plate 11 O'Clock 1 O'Clock
3 x 6
E2
Cable External Shoulder Rotations
3 x 6
E3
KB Bottom Up Half Kneeling Press
3 x 6
A1
Lizard Stretch with Hip Lift
2 x 5
A2
Pigeon
2 x 5
A3
Stick Wall Rotations
2 x 5
A4
Open Book Rotate and Reach
2 x 5
A5
Bridge Reach
2 x 5
A6
Prone Swimmer
2 x 5
A7
Foam Roller Internal Hip Rotation
2 x 10
B1
Stability Ball Med Ball Russian Twists
3 x 10
B2
KB Bottom Up Press
3 x 6
B3
Banded Pallof Press with KB Pertubations
3 x 5
B4
Stability ball Walkouts
3 x 5
B5
Hanging Bridge Shoulder Taps
3 x 10
B6
Plank - Forward Walking
3 x 5
A
SKI ERG - Time
1 x 120
B1
Lunging Front Raise
2 x 10
B2
Inchworm
2 x 5
B3
Downward Dog to Upward Facing Dog
2 x 5
B4
Prone Stick YW
2 x 5
B5
Wrist Around the Clock
2 x 5
C1
Barbell Reverse Lunge
2 x 3
C2
Barbell Push Press
2 x 5
D
Barbell Split Jerk
4 x 3
E
Barbell Bench Press
4 x 5
F
Half Kneeling Wall Ball Throw
4 x 3
G1
Landmine Bent Over Row
3 x 6
G2
Prone Bench Stick YW
3 x 5
G3
Cable Reverse Flys
3 x 10
Coach Pete Swaile
MSc ASCC - Strength and Conditioning Coach with 20 Years experience
Increase your force producing capacities with this 8 week block of training. You have limited time in the downswing to create force, so make it count !!
Get Golf - Power
Alex Smart
Golf Pro
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."
