Golf - In Season
Coach Pete Swaile
GolfThis programme is designed to follow on from your power block of training. By now you will be in your golf season so in this 18 week programme there will be a shift in focus towards maintaining your gains from the previous blocks of training. The volume will be lower however you will perform workouts that will help to enhance your force producing capacities whilst minimising fatigue or soreness usually associated with training. There will also be ‘on the road’ options for when you are away from home or your usual gym environment.
A1
Lunging Windmill
2 x 10
A2
Downward Dog Toe Touch
2 x 10
A3
Scorpion Stretch
2 x 10
A4
Open Book
2 x 5
A5
Bridge Reach
2 x 5
A6
KB RDL
2 x 10
B1
Hex Bar Deadlift
3 x 3
B2
Box Jump CM
3 x 3
C1
Slam Ball Side Step Throw
3 x 3
C2
Landmine Half Kneeling Dynamic Press
3 x 3
D1
Press Up Medly
3 x 1
D2
Barbell Bench Row
3 x 5
D3
Incline TYW
3 x 5
A1
Childs Pose to Upward Facing Dog
3 x 6
A2
Lizard Stretch with Hip Lift
3 x 5
A3
Pigeon
3 x 2 @ 20
A4
Open Book Rotate and Reach
3 x 5
A5
Prone Single Y over Yoga Block
3 x 10
A6
Stick Wall Rotations
3 x 5
B1
Stability Ball Dead Bugs
3 x 10
B2
Cable Half Kneeling Pallof press
3 x 10
C1
Side Plank Kick reach
3 x 5
C2
Cable Side Plank Single Arm Row
3 x 5
D1
Walking Plank
3 x 10
D2
Cable Dumb Waiter
3 x 6
A1
Lunging Windmill
2 x 10
A2
Downward Dog Toe Touch
2 x 10
A3
Banded Deadlift
2 x 10
A4
Band Overs
2 x 10
A5
Banded Wall Slides
2 x 10
A6
Squat Jump
2 x 3
Coach Pete Swaile
MSc ASCC - Strength and Conditioning Coach with 20 years experience
Maintain those hard earned gains from the off season. Use this programme to help maintain strength and to give you a performance enhancing benefit to your game.
Get Golf - In Season
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."
