Fall 2012 Golf Swing Speed Training - Phase 1: GYM

Workout:

dynamic warmup

hammer strength bi lateral shoulder press - 200lbs (100 per side) 4 reps, 180lbs 6reps, 160lbs 8reps

behind the neck push press - 155lbs 3sets of 7 reps

barbell hip snatch - 115lbs 3 sets of 7 reps

heavy dumbell hip snatch flies - 50lbs(per arm)  3 sets of 7 reps

rear delt fly explosive - 40lbs 3 sets of 7reps

Fall 2012 Golf Swing Speed Training - Phase 1: GYM

Workout:

Dynamic warmup

board press - 225lbs 3sets of 5 reps
     sitting closegrip rows - 250lbs 3 sets of 7 reps

close grip bench - 225lbs 3 sets of 4 reps
    sitting wide neutral grip rows - 240lbs 3 sets of 7reps

cybex lat pulldown - wide grip 190lbs 3 sets of 7 reps / narrow grip 110lbs 3 sets of 7 reps

tricep push down rope attachment explosive - 160lbs 3 sets of 7 reps

Fall 2012 Golf Swing Speed Training - Phase 1: GYM

Workout:

Dynamic warmup - shoulder stretches, plyo push ups

Barbell bench press: 135lbs x 3sets of 10 reps, 205lbs x 1set of 5reps, 250 x 1set of 3reps, 225lbs x 1 set of  6reps, 205lbs x 1 set of 8 reps, 185lbs 1 set of 10 reps (7explosive, 3 pause reps)

Barbell floor press: 240lbs x 3sets of 5 reps

Heavy machine crunch: 3 sets of 210lbs 5reps - 140lbs 14 reps

Seated machine press - explosive: 240lbs 3sets of 7 reps

Power curls: 135lbs 3 sets of 7 reps

Cybex crunch: 3 sets of 14 alternating diagonals / 7 straight crunches

Fall 2012 Golf Swing Speed Training - Phase 1: GYM

Workout:
Dynamic warmup... glute activation, external rotators stretch, hamstring stretch, light squat, body weight jump squat.

Back squat: (135lbs x 3sets of 7reps/225lbs x 7reps/295lbs x 2reps - warmup) 345lbs x 1rep, 315lbs x 8reps, 295 x 8 reps
Deadlift: 345lbs x 5reps
Front squat: 215lbs x 2sets of 7 reps
Hip thrust: 315lbs x 3 sets of 7 reps
Pullups: 24reps/22reps/18reps
Leg extension: 300lbs x 3sets of 7 reps
Hanging knee ups: 3 sets of 18reps

Fall 2012 Golf Swing Speed Training - Phase 1: GYM

Tuesday, November 20, 2012

Workout:

Dynamic warmup - shoulder stretches, plyo push ups

Barbell bench press: 135lbs x 3sets of 10 reps, 205lbs x 1set of 5reps, 255 x 1set of 1rep, 225lbs x 1 set of  6reps, 205lbs x 1 set of 8 reps, 185lbs 1 set of 10 reps (7explosive, 3 pause rep)

Barbell floor press: 235lbs x 3sets of 6 reps

Heavy machine crunch: 3 sets of 210lbs 5reps - 140lbs 14 reps

Seated machine press - explosive: 240lbs 3sets of 7 reps

Power curls: 135lbs 3 sets of 7 reps

Cybex crunch: 3 sets of 14 alternating diagonals / 7 straight crunches

Fall 2012 Golf Swing Speed Training - Phase 1: GYM

Monday, November 19, 2012

Workout:
Dynamic warmup... glute activation, external rotators stretch, hamstring stretch, light squat, body weight jump squat.

Back squat: (135lbs x 3sets of 7reps/225lbs x 7reps/295lbs x 2reps - warmup) 335lbs x 1rep, 315lbs x 6reps, 295 x 8 reps
Deadlift: 335lbs x 5reps
Front squat: 205lbs x 2sets of 7 reps
Hip thrust: 295lbs x 3 sets of 7 reps
Pullups: 22reps/20reps/18reps
Leg extension: 295lbs x 3sets of 7 reps
Hanging knee ups: 3 sets of 18reps

Fall 2012 Golf Swing Speed Training - Phase 1: GYM

Thursday, November 15, 2012

Today's focus was upper body... training has been difficult with work load and travel as well as stuff with Gillian and now holidays starting to hit... should have data on my swing for full analysis next week.  Then I will start to better document with videos what I am doing and why... adding 3D data on PST and on other training exercises.

Workout:

Dynamic warmup
Bench press barbell: 240lbs x 1rep, 225lbs x 6reps, 205lbs x 8reps, 185lbs x 8explosive reps/3 pause presses
(all bench press reps are performed with my feet up off the ground, back flat on the bench and with a 1 count pause at chest)
Heavy cybex ab crunch: 3sets of 200lbs x 5reps/140lbs x 14explosive
Floor press barbell: 225lbs x 7reps x 3sets
Seated chest press: 240lbs x 3sets x 7reps explosive
Burpee to pull up: 3sets x 12reps
Diagonal ab crunch: 90lbs x 3sets x 18reps