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Golf Performance Program

Golf Fitness Project

Golf
Coach
CHRISTIAN D'ASTOLI

Elevate your golf game with our tailored Golf Performance Program, perfect for intermediate gym-level golfers. Our premium regimen focuses on improving flexibility, strength, and mobility crucial for mastering the game. Say goodbye to generic workouts and hello to targeted exercises aimed at optimizing your distance and overall performance. With three strength sessions per week and a specialized pre-round mobility routine, unlock your full potential on and off the course.

Expect to see more swing speed, increase in mobility and a more resilient body to allow you to crush it, on and off the course

What can you expect?

3 Strength Sessions, Monday/Wednesday/Friday as well as a golf specific warm-up routine to be completed before you play. The perfect in-season program to have you primed and support the physical demands of your game

Whats included?

Apart from the premium golf specific program, you can expect to receive coaching and technical feedback from the staff, as well as support and accountability to keep you on track and kicking goals.

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Get Strong
Strength in golf is fundamental for generating power and stability in the swing, leading to greater distance and control over the ball. It helps prevent injuries and supports endurance during long rounds, enhancing overall performance and confidence on the course. Ultimately, a strong body translates to better consistency and success in every aspect of the game.
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Resilience
Being a resilient golfer is paramount for navigating the challenges of the game, both physically and mentally. At some stage throughout your golfing career, injuries are going to occur. This program is designed to build resilience and create a more robust body for the rigours of golf.
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Mobility
Mobility is essential for golfers, directly influencing swing mechanics, power, and injury prevention. Adequate mobility in key areas like hips, thoracic and shoulders enables smoother swings and adaptability on the course. Prioritizing mobility training enhances flexibility, accuracy, and distance, unlocking a golfer's true potential for improved performance and resilience.
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Stability
Having stability in key area sites such as the knees, core and shoulders will allow for a more fluid and consistent golf swing. Expect to be building your stability and posture to allow you to play a full 18 holes with confidence
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Support and Accountability
Stay on task and bring structure to your routine. The coaches are by your side, every step of the way and provide technical feedback to ensure you're doing it right
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 3 days per week
3 weekly sessions that include strength, power, core, and golf specific mobility that’s perfect for the intermediate gym level golfer
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all in the app
Equipment
Required
Barbell // Plates // Cable Machine // DB's
Recommended
KB's // Bands // Landmine
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Full Body Strength

Full Body Warm Up #1

A

Warm Up: 2:00 min Cardio Machine of your choice @50% Then, Spend 45 seconds on each:: 90-90 Hip Opener Adductor Rockbacks Cat-Cow Banded Tricep Stretch Isometric Split Squat/side

B1

Dual DB Split Squats

3 x 8

B2

Dual DB Bench Press

3 x 10

C1

Plate Good Morning

3 x 15

C2

Single Arm DB Rotational Row

3 x 10

Circuit

D

Optional Core Endurance Circuit 2-3 Sets for Quality 8 Quarter Turkish Get Ups/side 45 seconds Bear Plank

Recovery

E

Post Session Golf Specific Mobility #1:

Post Session Golf Specific Mobility #1: 2 Sets: 1:00 min Incline Pigeon Stretch/side 1:00 min Thoracic Extension on Bench

Tuesday
Rest Day
Wednesday
Full Body Strength

Conditioning

A

Golf Specific Warm Up #2

Golf Specific Warm Up #2 Warm Up: 2:00 min Cardio Machine of your choice @50% effort Then, Spend 45 seconds on each exercise: Inchworms Banded Glute Bridge Scap Push Ups Banded Pullaparts Banded Good Mornings

B1

Landmine Romanian Deadlift

3 x 8

B2

Half Kneeling Landmine Press

3 x 8

C1

DB Single Leg Hip Thrust on Bench

C2

Wide Grip Lat Pulldown

3 x 22.046

Circuit

D

Core Conditioning 3 Rounds for Quality 10 Banded Isometric Split Squat Pallof 45 sec Isometric Banded Good Morning

Recovery

E

Golf Specific Mobility #2

Post Session Golf Specific Mobility #2 2 Sets: 1:00 min Couch Stretch/side 0:45 min Banded Thread the Needle/side

Thursday
Rest Day
Friday
2024-05-17

Prep

A

Full Body Warm Up #3

Full Body Warm Up #3: 2:00 min Cardio Machine of your choice @50% Then, Spend 45 seconds on each: Squat to Hamstring Assisted Cossack Squat Thoracic Wall Wipers Downward Dog Single Arm reach to Plank reach Banded Rotations

Circuit

B

EMOM x12 mins M1: 8 Goblet Squats M2: 8-12 Rotational Push Ups M3: 6 Cable Woodchops/side Weight: if feeling good, feel free get after the weights here. Looking for quality movement, and think about a fast contraction on the effort portion of the lift EMOM stands for Every Minute On the Minute and is a style of training where you perform a specific exercise on every minute for a certain amount of reps, then rest for the remainder of the minute.

C1

Rainbow Slam

3 x 3

C2

Single Arm Half Kneeling Cable Pull

3 x 6

C3

Bent Knee Hollow Hold

3 x 0:30

Conditioning

D

Golf Specific Conditioning #1

Optional Golf Specific Conditioning #1 Complete 8 Sets: 1:30 min Bike @70% effort 60m Farmers Carry @heavy

Recovery

E

Post Session Golf Specific Mobility #3

Post Session Golf Specific Mobility #3 2 Sets for Quality: 1:00 min Seated Thoracic Rotations 1:0 min Lower Body Rotation Drill

Saturday
2024-05-18

Conditioning

A

Pre Round Movement Preparation #1

Pre Round Movement Preparation #1 Spend 1:00 minute on each movement: Inchworm Golf Club Staggered Windmill Golf Club Single Leg Deadlifts Golf Club Half Kneeling Rotation Golf Club Assisted Cossack Squats Golf Club Assisted Hip Dissociation

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Golf Performance Program
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Golf Performance Program
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Golf Performance Program
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Golf Performance Program