Workout Program for High School GolfCoach TimmyCoach Mary

Sport Demands The golf swing involves most of the body’s

muscles and the swing itself is a very explosive movement.

The golf game is a long and tedious game involving a lot of walking up and down various undulations and various weather conditions. Physical fitness is important in order to help keep the athlete from experiencing fatigue towards the end of the tournament.

Muscles used in the golf swing

Muscles used in the golf swing

Objectives/Goals of training program The main goal for this golfer’s training

program is power and strength. The golf swing is an explosive

movement and in order to improve distance, the athlete will need to improve strength and power.

The athlete needs to be fit to improve their stamina during tournaments.

Tests/EvaluationsThese tests and evaluations will be done every 3 months to determine any progression is occurring or if any adjustments to the program need to be made. Speed Stick Balance tests

Star Excursion Balance Test Balance Error Scoring System

Flexibility Hamstrings Shoulder Girth

Macro Cycle2014

Post Season May 19-August 25

Off-SeasonSept. 1-Nov. 24

Pre-SeasonDec.1 –Feb. 10

SeasonFeb. 24- May 5

Active RestAug. 25- Sept.1

Active RestNov. 24-Dec.1

Active RestFeb. 10-Feb. 24

Active restMay 5-May 19

Strength/Endurance Strength/Endurance Power Power

Acc. Trans Real. Acc. Trans Real Acc. Trans Real Acc. Trans Real

Post Season MesocycleMAY 19-AUGUST 25 (15 WEEKS)

4 times/week (Plyometric 1 , Resistance 2, and 1 Aerobic Session)

Strength/Endurance (Low intensity/High Volume)

ACCUMULATION(5 weeks)

TRANSMUTATION(7 weeks)

REALIZATION(3 weeks)

Reps Sets %RM Reps Sets %RM Reps Sets %RM

12 3 67% 12 4 75% 5 3 85%

Post Season Week Schedule

Sunday Monday Tuesday Wednesday

Thursday Friday Saturday

Rest Resistance Training

Plyometric Training

Rest/Skill Practice

Aerobic Conditioning

Resistance Training

Rest/Skill Practice

*This will be a chance for the athletes to focus more time on getting their strength as well as changing gears from competing to preparing their bodies for a different challenge.

Post Season Micro cycleAccumulation Resistance Training 2 Sessions/week

Upper Body Exercises

Bench Press 3X12 Bent over rows 3X12 Lateral pull down 3X10 Shoulder Press 3X10 Bent over back fly 3X10 Triceps push downs

3X10 Russian twists 3X30

seconds

Lower Body Exercises

Back Squat 3X12 Dead Lift 3X12 Side Lunges 3X10 Leg curl 4X12 Leg extension 4X12 Lateral Lifts

w/Resistance band 3X10*The main goal of this microcycle and mesocycle is to accumulate strength and

endurance in preparation for heavier loads and power exercises. This will be a high volume and low intensity cycle.

Post Season Micro cycleAccumulation Week 1

(Tuesday Plyometric Training, Thursday Aerobic Conditioning)

PlyometricEach one done for 30 seconds 1-2 sets. Cycled Split squat jump Double leg zigzag hop Lateral barrier hop Bounding Side-to-Side push off Lateral Push off Run 20 yds.

Aerobic Conditioning

Stadiums Interval Training

*These exercises will involve more power, speed, and agility, and will help to increase the athlete’s aerobic capacity.

Off-Season MesocycleSEPTEMBER 1-NOVEMBER 24 (13 WEEKS)

5 Sessions/Week (1 Plyometric, 3 Resistance, 1 Aerobic Conditioning)

Strength (A Little higher intensity/High volume)

ACCUMULATION TRANSMUTATION REALIZATION

Reps Sets %RM Reps Sets %RM Reps Sets %RM

8 4 75% 7 4 80% 5 5 85%

Off-Season Weekly Schedule

Sunday Monday Tuesday Wednesday

Thursday Friday Saturday

Rest Resistance Training

Plyometric Training

Resistance Training

Aerobic Conditioning

Resistance Training

Rest/Skill Practice

*Although there are only 2 days for rest and skill practice, athletes will incorporate their skill/swing practice into each session. This will help athletes continue to improve their swing and transfer their new power and strength into the swing.

Off-Season Micro cycleTransmutation Resistance Week 13 Sessions/week alternating between UB and LB

Upper Body Exercises

Plyometric Push ups 3X 10

Front Rows 4X7 Barbell Precher

Regular/Reverse Curls 4X7

Pull ups 4X 7 or Max Dumbbell Press on

Exercise ball 4X7 Trunk Rotation

w/cables 3X10 Superman 3X30

seconds

Lower Body Exercises

Front Squats 4X7 BW squats on Bosu ball

w/ dumbbell raise 4X10

Lunges w/weights 3X7 (each leg)

Glut/Ham Raises 4X7 (with weight)

Single Leg squat 4X7 Monster Walks

w/resistance band 3X7

Power Exercises

Hang Cleans 4X5

Dead Lifts 4X5

Split Jerks 4X5

Clean Pulls 4X5

*In this mesocycle and microcycle the goal is to increase in strength training and to begin incorporating power exercises in training sessions. This will begin to be a

higher intensity but lower volume than the previous cycle.

Pre-Season MesocycleDECEMBER 1-FEBRUARY 10 (11 WEEKS)

2 Sessions/Week (1Resistance, 1 Plyo/Aerobic)Power (High Intensity/Low Volume)

ACCUMULATION TRANSMUTATION REALIZATION

Reps Sets %RM Reps Sets %RM Reps Sets %RM

5 3 85 6 3 85 8 3 >85

Pre-Season Weekly Schedule

Sunday Monday Tuesday Wednesday

Thursday Friday Saturday

Rest Rest/Skill Practice

Resistance Training

Rest/Skill Practice

Rest/Skill Practice

Plyometric Training

Rest/Skill Practice

*There will be 2 days rest in between sessions and skill practice will be done every day but rest days will give more emphasis on swing and strategy practice.

Pre-Season Micro cycleTransmutation Workout

Resistance Training Exercises

Power Clean 3X6 Single Leg RDL 3X6 Push Jerk 3X6 Bent over rows 3X8 Back Flies 3X8 Russian Twists w/ball

toss 3X10 Balance on hex bar

2X30 seconds

Plyometric/Aerobic Training

Each will be done for 30 seconds and cycled through 2 times. Lateral push off Bounding Side-to-Side barrier hop Box Jumps Split Squat Jumps Single Leg Tuck Jump

*The goal of this mesocycle and microcycle is to increase in power and speed. This will be high intensity but low volume.

Season MesocycleFEBRUARY 25-MAY 5 (10 WEEKS)

2 sessions/week(1 Resistance/ 1 Plyo or aerobic)Power (High Intensity/Low volume)

ACCUMULATION TRANSMUTATION REALIZAION

Reps Sets %RM Reps Sets %RM Reps Sets %RM

4-5 2 85 3-4 2 90 2-3 3 >95

In-Season Weekly Schedule

Sunday Monday Tuesday Wednesday

Thursday Friday Saturday

Rest Resistance Training

Aerobic/ Plyometric Training

Rest/Skill Practice

Competition

Competition

Rest/Skill Practice

*Skill Practice is needed each day so each training session will last no longer than 45 minutes. The emphasis will be on maintaining strength and possibly improve on their strength. Their competitions can last one to two days so 2 sessions may not be possible in some weeks.

In-Season Micro cycleRealization

Resistance Training Exercises Power Clean 3X2-3 Front Squat 3X2-3 Single Leg RDL 3X2-3 Trunk twists w/cable

2X8 Plank Position 2X1 min Superman 3X45

seconds

Plyometric/Aerobic Training

Interval running 4X400 yards

*At this point the athlete should be at their peak performance in their skill and fitness. This will be a high intensity but low volume period.

Workout Benefits Russian twists- Develops strength, endurance, and power in the lower

back, abdominals, and oblique's all which are used extensively in the golf swing.

Single leg RDL- This will help with balance as well as train the sides of the body independently. Also, help with explosive movement through impact.

Lower body- Develop body structure and endurance for walking courses

Plyometric- Develop power and stability for proper swing, reduce injury, and improve posture.

BW squat on BOSU ball w/ dumbbell raise- Improves body strength and balance while coordinating upper body strength

Wrist curls- Build muscle in the lower forearm, improve grip, and will also help with driving.

Trunk rotation- This will help with stance and rotation, also decrease lower back pain.

Abdominals- Strengthens core, responsible for a powerful and balanced swing and increase distance.

ReferencesStar Excursion Balance testhttp://www.humankinetics.com/excerpts/excerpts/measure-balance-and-stability

Balance Error Scoring systemhttp://www.rehabmeasures.org/Lists/RehabMeasures/DispForm.aspx?ID=1054