Fall 2012 Golf Swing Speed Training - Phase 1: GYM

Workout:

dynamic warmup

hammer strength bi lateral shoulder press - 200lbs (100 per side) 4 reps, 180lbs 6reps, 160lbs 8reps

behind the neck push press - 155lbs 3sets of 7 reps

barbell hip snatch - 115lbs 3 sets of 7 reps

heavy dumbell hip snatch flies - 50lbs(per arm)  3 sets of 7 reps

rear delt fly explosive - 40lbs 3 sets of 7reps

Fall 2012 Golf Swing Speed Training - Phase 1: GYM

Workout:

Dynamic warmup

board press - 225lbs 3sets of 5 reps
     sitting closegrip rows - 250lbs 3 sets of 7 reps

close grip bench - 225lbs 3 sets of 4 reps
    sitting wide neutral grip rows - 240lbs 3 sets of 7reps

cybex lat pulldown - wide grip 190lbs 3 sets of 7 reps / narrow grip 110lbs 3 sets of 7 reps

tricep push down rope attachment explosive - 160lbs 3 sets of 7 reps

Fall 2012 Golf Swing Speed Training - Phase 1: GYM

Workout:

Dynamic warmup - shoulder stretches, plyo push ups

Barbell bench press: 135lbs x 3sets of 10 reps, 205lbs x 1set of 5reps, 250 x 1set of 3reps, 225lbs x 1 set of  6reps, 205lbs x 1 set of 8 reps, 185lbs 1 set of 10 reps (7explosive, 3 pause reps)

Barbell floor press: 240lbs x 3sets of 5 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

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) 345lbs x 1rep, 315lbs x 8reps, 295 x 8 reps
Deadlift: 345lbs x 5reps
Front squat: 215lbs x 2sets of 7 reps
Hip thrust: 315lbs x 3 sets of 7 reps
Pullups: 24reps/22reps/18reps
Leg extension: 300lbs x 3sets of 7 reps
Hanging knee ups: 3 sets of 18reps