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