Golf Powerhouse: Training by Erik Smith in TrainHeroic

Golf Powerhouse

Be Great Performance

Golf
Coach
Erik Smith

Programming made for people who want to explore what being a golf athlete is like. There are so many different situations on the golf course that demand your peak focus and preparation. While exercise is only one part of the game, it can teach you how to move through space and get the most out of your body. Blending mobility, stability, strength, and power. This #GolfPowerhouseTeam challenges everyone to think outside the box and pushes you to see what type of athlete you can be!

Features
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches & team will push you harder, know you better, & keep you going longer, all through an app.
Equipment
Recommended
Resistance Bands // Kettlebells // Dumbbells // TRX // Barbell // Med Ball
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2021-08-30

A1

90/90 - Hip Opener

2 x 4

A2

Cat Camel

2 x 6

A3

Crawl to crab with hip extension

2 x 2

B1

Hip Thrust

3 x 6

B2

Single Arm Farmer Walk

3 x 10

B3

Band Pull-Apart

3 x 6

C1

Clean Grip Deadlift

3 x 6

C2

Lateral Raise With External Rotation

3 x 6

D1

Half-Kneeling KB Press

3 x 6

D2

DB Lateral Step-Up

3 x 6

Monday
2021-08-31

A1

Foam Roll

1 x 3:00

A2

Thoracic Extension on Foam Roller

1 x 2:00

B1

Supine knee hugs

2 x 6

B2

Heel clicks

2 x 6

B3

Push-up position arm rotation

2 x 6

C1

Supine pelvic tilts

2 x 6

C2

Shin box rotation

2 x 6

C3

Plank

2 x 1

D1

Inchworm

2 x 5

D2

Drinking Bird

2 x 5

D3

Front Squat Iso Hold

2 x 4 @ 5

Tuesday
2021-09-01

A1

Supine knee hugs

2 x 4

A2

Push-up position arm rotation

2 x 4

A3

Supine kick over

2 x 4

A4

Kneeling prayer stretch

2 x 4

A5

Hip Airplane

2 x 4

A6

Half-Kneeling Anti-Rotation Hold

2 x 15

B1

Seated Row

4 x 6

B2

Goblet Squat

4 x 6

B3

DB Shoulder Press

4 x 6

C

Dead bug

3 x 4

Wednesday
2021-09-02

A1

Thoracic Extension on Foam Roller

1 x 3:00

A2

Foam Roll

1 x 3:00

B1

Quadruped Pelvic Tilts

2 x 6

B2

Hamstring floss

2 x 6

B3

Glute Iso

2 x 2 @ 10

C1

Crawl to crab with hip extension

2 x 4

C2

Reachunders & back with Lumbar Lock

2 x 6

C3

Bird dog

2 x 6

D1

Push-up to Pike

2 x 6

D2

Dead bug

2 x 6

D3

Side Plank

2 x 20

Thursday
2021-09-03

A1

DB Farmer's Carry

2 x 10

A2

Side Plank On Hand

2 x 15 @ 2

A3

One-arm Forward Back KB Lunge

2 x 6

B1

Diamond Push-Up

3 x 15

B2

1-Leg Romanian Deadlift

3 x 8

B3

180 Jump & Land

3 x 3

C1

Dip

3 x 15

C2

Front Foot Elevated Split Squat

3 x 8

C3

1/2 Turkish Get Up

3 x 4

Friday
2021-09-04

A1

Cat Camel

2 x 6

A2

Reachunders & back with Lumbar Lock

2 x 6

A3

Shin box rotation

2 x 6

B1

Crawl variations

2 x 1

B2

Supine kick over

2 x 6

B3

Push-up to Pike

2 x 6

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Round out your game

Golf is a game of skill and execution. Being the tallest, fastest, and strongest doesn't equal results. But preparing your body to endure the cardio and power the game calls for is the best way to ensure you aren't leaving any stone unturned. Get your body

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FAQs
How to add this to your skill work?
On-course skill work will always be there, but in order to prepare for all the demands of golf, you should set aside 30 minutes a day to train your body to function at an optimal level and to take advantage of the skills you already have for the game.
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When you join a team you’re getting more than programming, you’re joining an online community.

Golf Powerhouse
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Golf Powerhouse
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Golf Powerhouse
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