Weight Training Program

Introduction
I get many questions from golfers about what should be done to improve their golf specific training. There are many different programs that are available to use that are effective. What you will find here is a program that is built into three phases. Each of the phases are very important. Do not skip Phase 1 because it is developing a base level of strength that you will need for the later phases. You will find that I have described each exercise for each phase. One area that is not addressed but is very important is flexibility training. This a common area that many competitive golfers will over look. I challenge you to do some research and implement a flexibility program as well. I hope that this helps you as you pursue excellence on the golf course. Go Warriors!

Phase 1 - Build a Solid Foundation
The off-season (usually winter) when you play no competitions and less golf, is the ideal time to start your golf weight training program. Of course, the timing may not fit and it's better to make a start now than to wait until next year. Remember though, whatever point you are in the year, always start with this phase.

The exercises in this phase of the golf weight training program are more conventional and use moderate weights. At this stage THE most important goal is prepare the body for more demanding sessions later on. It's also a time to address some of the imbalances inherent in many golfers.

The session is set up in as a Circuit. This simply means you perform one set of each exercise in succession with minimal rest between exercises.

Here are the parameters for the circuit training routine that makes up phase 1:

Time of Year: Off-season/winter months
Phase length: 8 weeks
No. sessions: 3 x week
No. exercises: 10
Resistance: 55% 1 repetition maximum
Repetitions: 15-20
No. circuits: 2-3
Rest between exercises: 30 seconds
Rest between circuits: 2-3 minutes
Speed of lifts: Smooth and controlled

Here are the exercises:

Push-ups x 15-20
Alternating Squats with Press x 15
Lat Pull Downs (wide grip) x 15
Oblique Crunches x 20
Dumbbell Lunges x 10 (each leg)
Barbell Upright Rows x 15
Reverse Fly’s x 15
Dumbbell Curls x 15
Back Extensions on Stability Ball x 20
Barbell Reverse Wrist Curls x 15-20

Phase 1 - Circuit Training Exercises

Push-Ups (or Front Press)
1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
2. Place hands slightly wider than shoulder width, and feet should be at hip width with toes on floor.
3. Start position: Extend the elbows and raise the body off the floor.
4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor.
5. Return to the start position by extending at the elbows and pushing the body up.
6. Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back.

Alternating Squats with Press
1. Start by holding a dumbbell in each hand at shoulder level.
2. Squat down to about parallel and explode up to a standing position.
3. Once you have squatted half way up then starting pressing the dumbbells over your head.
4. Use the momentum from your squat to propel the dumbbells above your head. Remember to stay in control of the dumbbells at all times.
Lat Pull Downs (wide grip)
1. Adjust seat or knee pad height so that knees are secured while seated.
2. Grasp bar with a overhand grip wider than shoulder width apart and sit with knees secured in pads.
3. Start position: Fully extend arms with elbows facing out with back straight (you may lean back at hips approximately 5°-10°). 4. Pull bar down to upper chest area and squeeze shoulder blades together at end of movement.

Oblique Crunches
1. Start by placing your left foot over your right knee and place your hands behind your head.
2. Lift your shoulders up off the ground and twist so that your right elbows tries to touch your left knee.
3. Return to the starting position and repeat according to the required repetitions.
4. Repeat with the other side.

Dumbbell Lunges
1. Start position: Stand with feet hip width apart. Grasp DB’s hang arms down at sides.
2. Step forward 2-3 feet forming a 90° bend at the front hip and knee. DO NOT allow front knee to extend past the big toe - may cause injury.
3. Pushing off front foot, return to start position. Continue with same leg or alternate as prescribed.
4. Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times.
5. Watch for proper knee alignment - do not let front knee extend past big toe or deviate laterally or medially. Back knee should not come in contact with floor.

Barbell Upright Rows
1. Stand with feet shoulder width apart
2. Start position: Grasp barbell with an overhand grip (palms down). Arms should hang down to front with elbows slightly bent.
3. Raise barbell by pulling elbows towards the ceiling and pull barbell to chest level.
4. Return to start position. Remember to keep back and head straight in a neutral position - hyperextension or flexion may cause injury. Keep shoulders stabilized by squeezing shoulder blades together throughout movement.

Reverse Fly’s
1. Lie face down on flat or incline bench. Try to position body so that head is off end of bench.
2. Start position: Hold DB in each hand with neutral grip (palms facing each other) and let arms straight down (perpendicular to floor).
3. With elbows slightly bent and facing the ceiling, raise DB’s to shoulder level in semi-circular motion and squeeze shoulder blades together at top of movement.
4. Return to start position. Remember to keep head in a neutral position

Dumbbell Curls
1. Stand with feet shoulder width apart and knees slightly bent or sit in upright position.
2. Start position: Grasp DB’s with underhand grip (palms facing forward) and allow arms to hang down at sides. Elbows should be close to sides.
3. Flex at the elbows and curl DB’s up to approximately shoulder level. Keep elbows close to sides throughout movement. This exercise may be done one arm at a time.
4. Return to start position.
5. Remember to keep back and head straight in a neutral position throughout movement. Shoulders should be stabilized by squeezing shoulder blades together slightly - only the elbow joint should be moving.

Back Extensions on Stability Ball
1. Lie face down on flexaball with knees and feet on floor.
2. Flexaball placement should be at abdominal to lower chest region.
3. With hands on chest, raise trunk 4-8 inches.
4. Lower to start position. To increase intensity, position ball down towards hips, feet wide with knees off floor. Hands may be placed behind head and overhead to further increase resistance. To increase stability, place feet against wall or stationary object.

Barbells Reverse Wrist Curls
1. Grasp barbell. Sit in upright position and rest forearms on corresponding thighs with the palms down or rest forearms on a flat bench or training table.
2. Hands and wrists should be hanging over the end of thighs.
3. Raise the weight by extending at the wrist (pulling hands back). Lower the weight and repeat as prescribed.
5. Remember to keep the forearms flat and supported on the thighs throughout the movement. Trunk should be flexed forward at the hips - keep back straight throughout movement

Phase 2 - Develop Golf-Specific Power

Once you've built a solid foundation of strength, it's time to convert those gains into explosive power. The golf swing is a powerful movement - power being a combination of strength AND speed.

Just becoming stronger won't necessarily allow you to hit the ball further. Becoming stronger and then developing the ability to apply that strength quickly is the real key. That's how you'll increase club head speed and that's how you'll hit the ball farther.

The exercises below should be performed explosively (unless stated otherwise). On the contraction or the difficult part of the lift, aim to move the weight as quickly and forcefully as possible. Slowly lower the weight to the start position and repeat. Do not LOCK joints out at any stage. Always keep a degree of flexion in the elbows or knees for example.

Instead of circuit training format (where you move straight from one exercise to other) during these sessions you perform 2-3 sets of one exercise before moving onto the next. Here are the parameters for this phase of the golf weight training program...

Time of Year: Pre-season (to coincide with start of competitions)
Phase Length: 6 weeks
No. Sessions: 3 x week
Session Length: 40-60min (inc. warm up/cool down)
Resistance: 65% 1 repetition maximum
Repetitions: 10-20
Sets per exercise: 2-3
Speed of lifts: Explosive

Good Mornings to Shoulder Press x 10-12
Single Arm Dumbbell Rows x 12-15 (each arm)
Diagonal Medicine Ball Chop x 10-12 (each side)
Plyometric Push-Ups x 10-12
Dumbbell Squats and Rotational Swings x 10-12
Dumbbell Lateral Raises x 10-12
Standing Torso Twist x 10 (each side)
Reverse Crunch with Stability Ball x 20
Reverse Barbell Wrist Curls x 12-15
Barbell Wrist Curls x 12-15

Phase 2 - Weight Training Exercises

Good Mornings to Shoulder Press
1. Stand with feet shoulder width apart with knees slightly bent (at 20°).
2. Start position: Grasp bar with overhand grip shoulder width apart and rest on your posterior deltoids. Back should be straight in a neutral position.
3. Bending at the hips, lower bar to approximately knee height. Keep knees bent at 20° throughout movement.
4. Return to start position and press the barbell overhead into a shoulder press position.
5. Remember to keep back straight - movement should occur at the hip. To facilitate this, shift glutes back as if ready to sit down. Knees should not move forward beyond the toes.

Single Arm Dumbbell Rows
1. Stand with feet hip width and knees slightly bent.
2. Start position: Bend at hips with back straight and knees bent . Take one hand and place on stationary object that is approximately waist height to support upper body. Hold DB in other hand with a neutral grip and let arm hang straight down (perpendicular to floor).
3. Keeping elbows close to body, pull DB up to body and squeeze shoulder blades together at top of movement.
4. Return to start position. Remember to keep back and head straight - hyperextension, flexion, or trunk rotation may cause injury.

Diagonal Medicine Ball Chop
1.Starting Position: Start with your arms extended holding the medicine ball up and to your right.
2.Bring medicine ball down in a wood chopping motion towards your left foot.
3.During this motion your feet stay stationary and you rotate at your trunk. Repeat this motion for the desired repetitions and then repeat in the opposite direction.

Plyometric Push-Ups
Same as a regular push-up except as you extend your arms push up explosively so your hands leave the ground. Then allow your elbows to bend slightly to absorb the shock as you land. Lower and repeat. A variation of this exercise is to quickly clap your hands as they are in the air.

Dumbbell Squats and Rotational Swings
1. Start position: Holding a dumbbell in each hand start in squatted position with dumbbells between legs.
2. Start movement by standing up and keeping arms straight rotate shoulders and trunk towards the left.
3. Return to the starting position and repeat to the other side.
4. Repeat for the prescribed number of repetitions.

Dumbbell Lateral Raises
1. Stand with feet shoulder width apart or sit on bench in upright position.
2. Start position: Grasp DB’s with an underhand grip (palms facing forward). Arms should hang down at sides with elbows slightly bent.
3. Raise DB’s to side of body at shoulder height. Keep elbows only slightly bent with thumbs pointing up throughout movement.
4. Return to start position.
5. Remember to keep back and head straight in a neutral position - hyperextension or flexion may cause injury. Keep shoulders stabilized by squeezing shoulder blades together throughout movement.

Standing Torso Twist
1. Stand with and shoulder width stance. Hold a dumbbell with both hands out in front of your body.
2. While holding the dumbbell rotate your trunk to the left maintaining the dumbbell position. Repeat to the other side.

Reverse Crunch with Stability Ball
1. Start position: Lie with back on floor with hips flexed at 90° and feet in air. Place a ball between your legs and squeeze with your lower legs.
2. Leading with the heels towards the ceiling, raise glutes (butt) off floor.
3. Return to start position.
4. Remember keep legs from swinging to prevent momentum throughout the exercise.

Reverse Barbell Wrist Curls
1. Grasp barbell. Sit in upright position and rest forearms on corresponding thighs with the palms down or rest forearms on a flat bench or training table.
2. Hands and wrists should be hanging over the end of thighs.
3. Raise the weight by extending at the wrist (pulling hands back). Lower the weight and repeat as prescribed.
5. Remember to keep the forearms flat and supported on the thighs throughout the movement. Trunk should be flexed forward at the hips - keep back straight throughout movement.

Barbell Wrist Curls
1. Same as above only palms face upward. Sit in upright position and rest forearms on corresponding thighs with the palms facing up.
2. Hands and wrists should be off the edge of thighs.
3. Raise the weight by flexing at the wrist. Lower the weight and repeat as prescribed.
4. Both these exercises can be done single arm with a dumbbell if preferred.

Phase 3 - Maintain Your Newfound Strength

During the off-season (ideally) you've built a solid base of strength, which will help to balance your musculature. You then progressed onto a more golf-specific, more demanding 6-week routine to help develop your power...

Now the goal is to maintain those gains in strength and power that you've worked hard to develop.

The program below is an example of how you can achieve this. Of course it's always good to vary your program every 6 weeks or so. That you can avoid overworking certain muscle groups while neglecting others, plus it acts as mental stimulation.

Here are the parameters for this phase of the golf weight training program...

Time of Year: In-season
Phase Length: Indefinite
No. Sessions: 2 x week
Session Length: 40-60min (inc. warm up/cool down)
Resistance: 50-70% 1 repetition maximum (lighter loads for explosive exercises)
Speed of lifts: Mixture of explosive exercises and controlled movements

Alternating Squats with Press x 15
Lat Pull Downs (wide grip) x 15
Oblique Crunches x 20
Push-ups (or front press) x 15-20
Dumbbell Lunges x 10 (each leg)
Standing Torso Twist
Single Arm Dumbbell Rows
Diagonal Medicine Ball Chop
Back Extensions on Stability Ball x 20
Reverse Barbell Wrist Curls