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)