Kyle Klotz

Golf, Functional Fitness, Functional Training
Coach
Kyle Klotz

Features
6 sessions per week
Must use App app to view and log training
Team Training

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LONGEVITY
Longevity is the ability to do something, often the same thing for a long time. The game of golf has claimed more elbows, shoulders, knees and low backs not all of a sudden like other sports. But, overtime the rise of overuse injuries is very prevalent in the sport of golf. This program is geared to make you a more robust mover and increase your longevity,
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 7 days per week
3-5 days of programmed strength, mobility, and conditioning work. 1-2 days of "range work" or swing work.
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Delivered through TrainHeroic
TrainHeroic is one of the best platforms for program distribution with the ability to track your progress and access your coach.
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Moving Dirt- Total, Lower, Upper

Conditioning

A

The Lifetime Golfer General Warm-Up

Foam Roll / Soft Tissue: - Hamstrings - Glutes - Quads - QL / Lower Back and Side - Upper Back - Lats Movement Prep: - Worlds Greatest 1x8 each side - 1/2 Kneeling Hip Flexor Stretch to Hamstring Sweep 1x8 each side - 1/2 Kneeling Adductor Stretch 1x 5-8 each side - Deep Squat 1x5 (5s on the way down or Eccentric) - Split Squat 1x 5 each side (3s on the way down or Eccentric) - Body Weight Goodmorning 1x 8-10 - Downward Dog with Opposite Toe Touch 1x6 each side - Plank Shoulder Taps 1 x 10 each side - Push-Up + T Reach 1x5 each side

B1

Ankle Pogo

2 x 12

B2

1/2 Kneeling Anti-Rotation Hold

2 x 0:20

B3

1/2 Kneeling Med Ball Lift

2 x 8

C

Squat Variation

4 x 5 @ 7, 7, 8, 8

D1

1/2 Kneeling Cable or Band Row

2 x 12

D2

1/2 Kneeling SA DB OH Press

2 x 12

E1

Bench Prone Trap 3 Raise

2 x 8

E2

Isometric Bear Hold

2 x 0:30

Monday
Moving Dirt: Soft Tissue, Mobility, and Stability

Foam Roll and Lacrosse Ball Smash

A

:20-:30 per muscle per side Foam Roll: - Hamstrings, Quads, Glutes, Lateral Hip, QL/Lower Back, Upper Back, Lats Lacrosse Ball Smash: - Bottom of the Feet - Glute - Lateral Hip - Upper Trap, Mid Trap, Low Trap - Outside and Back of the shoulder

B1

Child's Pose Shoulder Cars

3 x 5

B2

1/2 Kneeling T-Spine Rotation

3 x 5

B3

90/90 Supine Breathing

3 x 8

B4

Pigeon Stretch

3 x 0:30

B5

90/90 Hip Flows

3 x 5

B6

Cat / Camel

3 x 8

Tuesday
Moving Dirt: Total, Upper Lower

Conditioning

A

The Lifetime Golfer General Warm-Up

Foam Roll / Soft Tissue: - Hamstrings - Glutes - Quads - QL / Lower Back and Side - Upper Back - Lats Movement Prep: - Worlds Greatest 1x8 each side - 1/2 Kneeling Hip Flexor Stretch to Hamstring Sweep 1x8 each side - 1/2 Kneeling Adductor Stretch 1x 5-8 each side - Deep Squat 1x5 (5s on the way down or Eccentric) - Split Squat 1x 5 each side (3s on the way down or Eccentric) - Body Weight Goodmorning 1x 8-10 - Downward Dog with Opposite Toe Touch 1x6 each side - Plank Shoulder Taps 1 x 10 each side - Push-Up + T Reach 1x5 each side

B1

Box Jump

2 x 5

B2

Half Kneel Chop

2 x 5

B3

1/2 Turkish Get Up

2 x 5

C

DB Bench Press

4 x 6 @ 7, 7, 8, 8

D1

DB RDL

3 x 10

D2

Single Leg Glute Bridge

3 x 8

E1

Child's Pose Needle Threads

2 x 8

E2

Mcgill KB Bottoms up Carry

2 x 15

Wednesday
Moving Dirt: Soft Tissue, Mobility, and Stability

Foam Roll and Lacrosse Ball Smash

A

:20-:30 per muscle per side Foam Roll: - Hamstrings, Quads, Glutes, Lateral Hip, QL/Lower Back, Upper Back, Lats Lacrosse Ball Smash: - Bottom of the Feet - Glute - Lateral Hip - Upper Trap, Mid Trap, Low Trap - Outside and Back of the shoulder

B1

Child's Pose Shoulder Cars

3 x 5

B2

1/2 Kneeling T-Spine Rotation

3 x 5

B3

90/90 Supine Breathing

3 x 8

B4

Pigeon Stretch

3 x 0:30

B5

90/90 Hip Flows

3 x 5

B6

Cat / Camel

3 x 8

Thursday
Moving Dirt: Total, Lower, Upper

Conditioning

A

The Lifetime Golfer General Warm-Up

Foam Roll / Soft Tissue: - Hamstrings - Glutes - Quads - QL / Lower Back and Side - Upper Back - Lats Movement Prep: - Worlds Greatest 1x8 each side - 1/2 Kneeling Hip Flexor Stretch to Hamstring Sweep 1x8 each side - 1/2 Kneeling Adductor Stretch 1x 5-8 each side - Deep Squat 1x5 (5s on the way down or Eccentric) - Split Squat 1x 5 each side (3s on the way down or Eccentric) - Body Weight Goodmorning 1x 8-10 - Downward Dog with Opposite Toe Touch 1x6 each side - Plank Shoulder Taps 1 x 10 each side - Push-Up + T Reach 1x5 each side

B1

Split Squat Jump

2 x 3

B2

1/2 Kneeling MB Shot Put

2 x 3

B3

Paloff Press

2 x 8

C

Trap Bar Deadlift

5 x 3 @ 6, 7, 7, 7.5, 8

D1

Lat Pulldown

3 x 12

D2

Push-Up Plus

3 x 15

E

Suitcase Carry

3 x 30

F1

Couch Stretch (Hip Flexors)

3 x 0:30

F2

FIgure 4 Stretch

2 x 0:30

Friday
Moving Dirt: Soft Tissue, Mobility, and Stability

Foam Roll and Lacrosse Ball Smash

A

:20-:30 per muscle per side Foam Roll: - Hamstrings, Quads, Glutes, Lateral Hip, QL/Lower Back, Upper Back, Lats Lacrosse Ball Smash: - Bottom of the Feet - Glute - Lateral Hip - Upper Trap, Mid Trap, Low Trap - Outside and Back of the shoulder

B1

Child's Pose Shoulder Cars

3 x 5

B2

1/2 Kneeling T-Spine Rotation

3 x 5

B3

90/90 Supine Breathing

3 x 8

B4

Pigeon Stretch

3 x 0:30

B5

90/90 Hip Flows

3 x 5

B6

Cat / Camel

3 x 8

Coach
coach-avatar Kyle Klotz

FAQs
Who is this for?
This program is a fully comprehensive strength, mobility, and conditioning program that specifically caters to golfers, but could be used by anyone who is looking to increase athletic ability and rotates from time to time.
What should I expect on an average training day?
Each session will start with a self-inventory of how you slept, what your mood is like, etc. following that, you will have a full body warm up, then a block of work focused on power, speed or core activation. Then we will move into strength work and accessory work at the end.
How much communication will I get with the coach?
Daily and weekly communication will be available with the coach. If there are questions, ASK! There is nothing worse than being left in the dark because of semantics or wording in a workout. I enjoy answering questions.
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The Lifetime Golfer
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The Lifetime Golfer
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The Lifetime Golfer
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The Lifetime Golfer