This workout should be done plyometrically, the short definition of that is explosively.
The program should be done for a ten week period from February through Mid April. You should
now also be integrating swing speed work, core work, stretching, and swing training into your routine.
Always try to get in some cardio and light stretching on your own after your weight workout.
The Four Recommended Exercises (each exercise is linked to a YouTube demo)
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Dumbbell Hang Cleans Explode on the lift, lower with control.
-
Trap Bar Half Deadlifts are a suitable substitute for dumbbell hang cleans,
the video shows full lifts, only do them halfway up to full up for golf.
-
Narrow Grip Bench
(use a spotter or catch rack) Explode on the push, lower with control.
-
Upright Barbell Row Explode on
the lift, lower with control.
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Seated Alternating Dumbell Shoulder Press
Explode on the push, lower with control.
Frequency
If your workout conflicts with playing golf or other swing work, play golf or do your
swing work first, then do the weight workout.
This routine should be done every third day or twice per week,
that will be plenty. Do
not
do this routine 3 times per week.
Everyone's recovery time is a bit different, it's best to undertrain slightly than to overtrain.
Sets - Reps - Recovery Time
Perform 1 sets of 5 light to medium repetitions for each exercise as a warmup.
After you've done 5 repetitions of a warmup weight for the exercise, proceed to do
3 sets of 5 repetitions with about 2 minutes rest between
sets, three minutes if you are an older lifter.
Use an amount of weight that you can handle safely for explosive repetitions, but
not bunny weight. Make it a safe - but challenging - weight.
When you can handle 3 sets of 5 reps for two consecutive workouts, add weight.
We are working primarily on explosive strength.
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