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

Fall 2012 Golf Swing Speed Training - Phase 1: GYM

Wednesday, November 14, 2012

Starting to get serious about adding the weight into the mix... adjusting gym workouts to phase out of intervals into pure strength.  I also tested my swing today - will have data next week.  Once I have data in hand I will do a full analysis of where I am at and will do complete overview of the training focus moving forward including PST.

Workout:

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

Back squat: 325lbs 1 rep, 315lbs 3 sets 4 reps (focus technique/ on driving out of bottom)
Deadlift: 325lbs 1 set x 5 reps
Barbell hip thrust: 275lbs 2 sets x 7 reps
Front squat: 185lbs 1set x 7 reps
Pull ups: 3 sets - 21reps/19reps/17reps
Leg extension: 3 sets - 270lbs 3 sets x 7 reps
Hanging knee ups: 3 sets - 18 reps
Power curl with squat thrust: 135lbs 3 sets - 7 reps

Fall 2012 Golf Swing Speed Training - Phase 1: GYM

Sunday, November 11, 2012

Because I got screwed up on workouts with ZenoLink business travel and also travel to NJ for my daughter's soccer game, I squeezed in a combined workout today so that I could get back on schedule this upcoming week.  Back and shoulders.

WORKOUT:

 Sitting hammer strength unilateral shoulder press:  210lbs (105 per arm), 3sets x 4reps 4min recovery between sets
   --- in between shoulder press sets, heavy sitting row 250lbs, 3sets x 7 reps AND dynamic hanging knee ups, 3 sets x 18reps

Close grip bench with barbell: 225lbs, 3 sets x 4reps  3min recovery between sets
   --- in between sets, wide neutral grip sitting rows - 230lbs, 3sets x 7reps
   --- followed by, heavy ab crunch machine, 14reps rotational/diagonal and 7 reps straight crunch

Snatch grip deadlifts: 265lbs, 3 sets x 7 reps   4 min recovery between sets
   ---  heavy shoulder snatch flies, 50lbs, 3 sets x 7 reps
   --- and heavy rear delt flies, 3 sets x 7 reps 45lbs/40lbs/35lbs

4 intervals of 1 minutes burpees with 4 min rest in between intervals.

 

Fall 2012 Golf Swing Speed Training - Phase 1: GYM

Friday, November 9, 2012

Focused on chest and core. Going to try to ZenoLink test my swing within the next week so I can get moving on my PST training components!  side note : doing the flat barbell bench with my feet of the floor and knees up - will make a video to explain why)

WORKOUT:

Dynamic warm up: shoulder stretches/warmup, pushups ROM and explosive, wide-grip-standard grip bench 135lbs (several sets, dynamic as well as pause press)

Flat barbell bench:  225lbs, 3sets x 5reps 4min recovery between sets (in between sets, do sets of heavy sitting machine crunch 195lbs, then heavy sets of sitting leg extension 270lbs x 7 reps),

Floor press with barbell: 235lbs, 3 sets x 7reps  3min recovery between sets (in between sets, burpees with jump up to pull up 12 reps per set)

Seated press - heavy explosive: 240lbs, 3sets x 7reps   4min recovery between sets (in between sets, power curls 135lbs x 7 reps)

Fall 2012 Golf Swing Speed Training - Phase 1: GYM

Thursday, November 8, 2012

First day back after a three day ZenoLink work trip to Florida... haven't worked out since last Saturday when I did a 3mile run.  My goal today with squats was to increase weight and feel the weight - in a way condition myself to the feel of the weight - but not to push the reps because I did not want to get severely sore.  Still not using belt or wraps with squats or dead lifts.

GYM:

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: 315lbs, 3sets x 4reps 4min recovery between sets (in between sets, do sets of pullups 20reps/18reps/16reps then sets of 18rep hanging knee ups dynamically for speed and explosiveness)

Deadlift: 325lbs, 3 sets x 5reps 4min recovery between sets

Hanging High Pulls: 265lbs, 3 sets x 7 reps 3min recovery between sets

Bulgarian Split Squats: 155lbs, 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: 265lbs, 3 sets x 7 reps 3min recovery between sets (in between sets, do power curls with a squat thrust 7 reps x 125lbs)

Fall 2012 Golf Swing Speed Training - Phase 1: GYM

Friday, November 2, 2012

Busy day with Gillian here! worked on ZenoLink early morning to mid morning.  Then  worked on Gillian's science project til lunch.  Quick lunch then hit the gym.  Back to work on more ZenoLink.. Gillian's cousins came up from Glen Rock, NJ later afternoon... not much work done after that, LOL

Today's workout was an overhead press, shoulder, explosive day.

WORKOUT:

quick dynamic warm up, shoulders/torso ...

Push jerk:  195lbs, 3sets x 7reps 4min recovery between sets
   --- in between push jerk sets, heavy core machine ab crunch - 14reps alternating diagonal, 7 reps straight crunch per set

Standing overhead press: 135lbs, 3 sets x 7reps  3min recovery between sets
   --- in between overhead press sets, super wide lat pull down 140lbs, 9 reps

Heavy snatch style shoulder fly: 50lb dumbells, 3sets x 7reps   3min recovery between sets
   --- in between sets, explosive rear shoulder fly: 40lbs, 3sets x 7reps

Hip snatch: 115lbs, 4sets x 7 reps

Fall 2012 Golf Swing Speed Training - Phase 1: GYM

Thursday, November 1, 2012

Yesterday, Wednesday October 31, 2012 was a day off... in large part due to the fact that I had to drive to NJ and pickup my daughter and drive back... then get ready for Halloween and trick or treating!!   Today's workout was a back-pull/ tricep-shoulder push day with core as well.

 WORKOUT:

no warm up

Sitting hammer strength unilateral shoulder press:  200lbs, 3sets x 5reps 4min recovery between sets
   --- in between shoulder press sets, heavy sitting row 250lbs, 3sets x 7 reps

Close grip bench with barbell: 220lbs, 3 sets x 5reps  3min recovery between sets
   --- in between sets, wide neutral grip sitting rows - 220lbs, 3sets x 7reps
    --- followed by, ab coaster - 70lbs, 3sets x 18reps (12 alternating diagonal, 6 planar)

Heavy cable tricep push downs: 140lbs, 3sets x 7reps   3min recovery between sets
   --- in between sets, unilateral wide grip pulldown cybex eagle lat pulldown: 190lbs, 3sets x 7reps
   --- followed by, unilateral narrow neutral grip pulldown cybex eagle lat pulldown: 110lbs, 3sets x 7reps

Finished with a quick mile run on treadmill: 7min 30sec