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)