Fall 2012 Golf Swing Speed Training - Phase 1: GYM

Monday, October 29, 2012

Today was my first day of the phase 1 strength cycle in the gym.

 It was a leg-core day. Since I have not lifted for strength or heavy since the spring, I will move slowly into this phase, conditioning myself to heavy weight and strength building.

Workout:

Dynamic warmup - dynamic hip flexor stretches, static hamstring stretches, glute activation exercises, hip external rotator stretches, combined with warm up squat sets: body weight, bar (45lbs), 135lbs, 225lbs, 275lbs.

Squat: 305lbs, 3sets x 5reps 4min recovery between sets (in between sets, do sets of 18rep hanging knee ups dynamically for speed and explosiveness)

Deadlift: 315lbs, 3 sets x 5reps 4min recovery between sets

Hanging High Pulls: 245lbs, 3 sets x 7 reps 3min recovery between sets

Bulgarian Split Squats: 150lbs, 3 sets x 5 reps (each leg) 4min recovery between sets (in between sets, do heavy dynamic machine knee ups 7reps diagonal each side, 7 reps straight)

Barbell Hip Thrusts: 245lbs, 3 sets x 7 reps 3min recovery between sets (in between sets, do power curls with a squat thrust 7 reps x 115lbs)