{"id":14150,"date":"2023-08-31T12:55:07","date_gmt":"2023-08-31T12:55:07","guid":{"rendered":"https:\/\/blackbeltwhitehat.com\/?p=14150"},"modified":"2023-12-23T11:51:01","modified_gmt":"2023-12-23T11:51:01","slug":"golf-strength-training-program-pdf-2023","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/en\/2023\/08\/31\/golf-strength-training-program-pdf-2023\/","title":{"rendered":"Golf Strength Training Program .pdf [2024]"},"content":{"rendered":"\n

Written by Drew Griffiths<\/a> (BSc, MSc)<\/p>\n\n\n\n

This golf training program<\/a> is for a serious golfer. (By the way, if you are in the UK, program is spelt “programme”, just FYI)<\/p>\n\n\n\n

Lots of the exercises listed are power-based, and aim to increase rotational power and core strength.<\/p>\n\n\n\n

As such the exercises carry a relatively high risk of injury.<\/p>\n\n\n\n

Be sure to build up slowly. If you are new to weight training, try a light weight and higher reps with perfect technique and gain guidance from both a doctor and a fitness instructor<\/p>\n\n\n\n

Train at your own risk – program is informational purposes only<\/strong><\/h2>\n\n\n\n

<\/p>\n\n\n\n

Warm up For Each Day\/Session:<\/strong><\/p>\n\n\n\n

    \n
  • 10 minutes on stationary bike<\/li>\n\n\n\n
  • 5 minutes on cross trainer<\/li>\n\n\n\n
  • Dynamic stretches<\/li>\n<\/ul>\n\n\n\n

    <\/p>\n\n\n\n

    Day 1<\/strong><\/p>\n\n\n\n

    Exercise<\/strong><\/td>Reps<\/strong><\/td>Sets<\/strong><\/td><\/tr>
    Barbell Bench Press*<\/td>10<\/td>2<\/td><\/tr>
    Plyometric Press Ups<\/td>6<\/td>2<\/td><\/tr>
    Medicine Ball Overhead Throws<\/td>6<\/td>3<\/td><\/tr>
    Medicine Ball Slams<\/td>6<\/td>2<\/td><\/tr>
    Chin Ups<\/td>10 (or max)<\/td>2<\/td><\/tr>
    Multi-directional Lunges<\/td>12 (total)<\/td>2<\/td><\/tr>
    Rotating Plyo Jumps<\/td>6<\/td>2<\/td><\/tr>
    Band resisted backwards walks<\/td>20 seconds<\/td>3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

    *If you have any shoulder issues, consider replacing the standard barbell bench press with a floor press either with a barbell, dumbbell or kettlebell.<\/p>\n\n\n\n

    Day 3<\/strong><\/p>\n\n\n\n

    Exerci<\/strong>se<\/td>Reps<\/strong><\/td>Sets<\/strong><\/td><\/tr>
    Barbell Squat<\/td>8<\/td>4<\/td><\/tr>
    Depth Jumps<\/td>6<\/td>2<\/td><\/tr>
    Barbell Glute Bridges<\/td>8<\/td>2<\/td><\/tr>
    One arm Row<\/td>10 per arm<\/td>2<\/td><\/tr>
    Cable wood chops<\/td>10 per side<\/td>2<\/td><\/tr>
    Hanging Leg Raises<\/td>Max<\/td>2<\/td><\/tr>
    Plank hold<\/td>1 minute<\/td><\/td><\/tr>
    Tib Raises<\/td>10<\/td>2<\/td><\/tr>
    Band Assisted Lunges<\/td>10 (total)<\/td>2<\/td><\/tr>
    Band resisted sideways walks<\/td>15 seconds each direction<\/td>3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

    Day 5<\/strong><\/p>\n\n\n\n

    Exercise<\/strong><\/td>Reps<\/strong><\/td>Sets<\/strong><\/td><\/tr>
    Hex Bar Squats<\/td>6<\/td>3<\/td><\/tr>
    Pallof Press<\/td>6<\/td>3<\/td><\/tr>
    Stability Ball Hamstring Curls<\/td>12<\/td>3<\/td><\/tr>
    Medicine Ball Slams<\/td>12<\/td>2<\/td><\/tr>
    Medicine Ball Oblique throws<\/td>8 a side<\/td>2<\/td><\/tr>
    Lateral Bounds<\/td>10<\/td>2<\/td><\/tr>
    Cable crunches<\/td>12<\/td>2<\/td><\/tr>
    Nordic Hamstring Curls<\/td>Max<\/td>2<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

    <\/p>\n\n\n\n

    <\/p>\n\n\n\n

    Additional\/Supplementary Exercises<\/strong><\/h2>\n\n\n\n

    Rotator Cuff Exercises<\/strong><\/p>\n\n\n\n

    Rotator cuff exercises help to prevent shoulder injuries. These can be done on rest days or at the end of a session. Use a light weight and keep the technique as strict\/perfect as possible<\/p>\n\n\n\n

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