Off-Season Program for Golf: GPP Edition

With winter very definitely drawing in, temperatures falling and the rain coming down (those of you living in sunnier climbs are blessed indeed)! Your time on the course is becoming more limited, perfect time then to get in the gym, deal with the physical limitations affecting your golf swing and get fitter, faster, stronger in the process. Just in time for the sunshine to return and you to break some records on the course!

What follows is a sample off-season program split into two phases; a general physical preparedness (GPP) phase and a specific physical preparedness phase (SSP). The GPP phase will improve movement quality thought the use of locomotion exercises, and by addressing mobility, stability and structural limitations commonly found in golfers. Activation drills for the glutes, as golfers seem to have particular problems making the most of this powerful muscle group in the swing. As well as providing a solid base of general strength and muscular endurance gains to build upon in the SSP phase.

So without further ado, may I present to you the GPP program!

GPP Phase (Week 1-4)

Workout A                                                                                      Workout B

Warm-up

Supine bridge 1×8/side                                                               Quadruped rocks 1×8/side

Quadruped rocks 1×8/side                                                        Quadruped T-spine rotation 1×8/side

Wall ankle breaks 1×8/side                                                       Yoga push-ups 1×6 (touch knees down if you have too)

Squat to stand 1×6                                                                        Glute march iso hold 3x5secs/side

Walking spiderman w/ overhead reach 1×5/side            Scapular wall slides 1×5/side

No money drill 1×8                                                                      Alternating lateral lunge walk 1×5/side

Core stabilisation

Plank 30secx2                                                                                Cable tall kneeling static hold 30secx2

Combination/Power exercise

Med ball clean & press 2×8                                                       Med ball slam 2×8

Strength

Goblet Squat 2×15/Inverted Row 2×15                               Step-up 2×15/Push-up 2×15

Overhead Press 2×15/Lunge 2×15                                         Standing lat-pulldown 2×15/Cable pull-through 2×15

Locomotion Drill

Bear Crawls 3x30yrds                                                               1-arm weighted walk 3x30yrds

GPP Phase (Weeks 5-8)

Workout A                                                                                      Workout B

Warm-up

Supine bridge 1×8/side                                                             Quadruped rocks 1×8/side

Quadruped rocks 1×8/side                                                      Quadruped T-spine rotation 1×8/side

Wall ankle breaks 1×8/side                                                     Yoga push-ups 1×6 (touch knees down if you have too)

Squat to stand 1×6                                                                      Glute march iso hold 3x5secs/side

Walking spiderman w/ overhead reach 1×5/side          Scapular wall slides 1×5/side

No money drill 1×8                                                                     Alternating lateral lunge walk 1×5/side

Core stabilisation

Side Plank 30secx2                                                                   Half kneeling static hold 30secx2

Combination/Power exercise

Med ball clean & press 2×5                                                    Med ball slam 2×5

Strength

Goblet Squat 3×10/Chin-up 3×10                                      Split Stance Squat 3×10/Jackknife Push-up 3×10

Overhead Press 3×10/Lateral Lunge 3×10                     Cable standing row 3×10/Kettlebell Swing 3×10

Locomotion Drill

Bear Crawls 3x30yrds                                                             1-arm front racked weighted walk 3x30yrds

Foam rolling should be done as often as physically possible, it actually is that important! Roll your t-spine, IT band, hip flexors and adductors as a minimum.

After 8 weeks of this GPP program you should notice significant improvement in your movement quality. Your ability to rotate the shoulders, for example should increase greatly, along with the creation of separation between the upper and lower body. You should also notice big increases in your general strength levels and muscular endurance. You are now ready for the SPP program, and this my friends, is were the fun really starts!

The SPP program will involve dynamic core work to develop the core stability necessary in a multi planar fashion. Strength work will become more transverse and frontal plane dominant, as this better reflects the nature of the golf swing. Med ball throws, plyos, lateral jumps will be introduced increase power development, co-ordination and kinematic sequencing.

The SPP program will be featured in full in the SPP edition of Off-Season Program for Golf, coming soon on Stronger Golf. Be Sure to look out for it! And let me know how you get on with the GPP program in the comments below!

3 thoughts on “Off-Season Program for Golf: GPP Edition

    1. nbuchan Post author

      Thanks! I was trying to keep the post from being ridiculously long by just including videos of the more uncommon exercises. Videos or descriptions of most of the exercises can be found in other articles on the blog 🙂

      Reply
  1. Pingback: Off-Season Program for Golf: SPP Edition | Stronger Golf

Did I just blow your mind? Leave a comment, then share with EVERYBODY!

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s