Here’s a look at a typical training session for me at home between Tour events. It’s a blend of power, speed and strength in simple exercises that not only help me ok the golf course but also off course with overall health and longevity of career.
The first two are probably my favourite pairing, Box jumps paired with Trap bar deadlift for both strength and power.
1️⃣ All jumps are great for golf! Box jumps give me explosiveness for speed within the golf swing but are also dun and challenging.
2️⃣ Trap Bar Deadlift – My go to lift fo overall strength its the safest lift you can do which is important when your lively hood depends on it.
3️⃣ Overhead Med Ball Toss – Another one for speed and explosiveness. Training your whole body to produce force.
4️⃣ Incline Dumbbell Chest Press – A simple strength variation to develop the chest which has a direct correlation with speed
5️⃣ Medicine Ball Slams – Another great exercise for developing explosive power.
6️⃣ Chin Ups – I would normally do wide grip pull ups but I have a little niggle in my bicep so I swopped for weighted chin ups here. Again another great exercise for strength but i have also seen a great benefit personally in my overall shoulder health by getting my shoulders and lats stronger.
7️⃣ Farmers Walk Variation – I just adapted this to a hold with calf raises for a bit of novelty. These are amazing for grip strength which not only has a high correlation with club head speed but also for longevity of life.
8️⃣ Battle Ropes – This was my first time using these. I bought them for my wife and figured I’d give them a go for some fun and cardio. I’ll admit I’ve always dismissed them but I’m absolutely loving them and will be continuing using them in this months training plan.
If you want me to explain how this changes during a week on Tour let me know below?