Right here I gave you the first part of a sample off season program for golf. This general physical preparedness phase (GPP) focused on addressing mobility, stability and structural imbalances, as well as building a solid base of strength and muscular endurance to build upon in the specific physical preparedness (SPP).
Once you’ve been following the GPP program for the 8 weeks, you should be feeling and moving a lot better and noticing some serious gains in your strength and endurance. Now could be the time for the real fun to begin and for you to start translating these gains into your golf game. So without further ado I present to you the SPP program.
Please note: This program is designed to be carried out for the 6 weeks leading into to the start of your season, so the timing of switching from a GPP to SPP program program should be adjusted accordingly.
SPP Phase (Weeks 1-6)
Side lying external rotation (8/side) http://www.youtube.com/watch?v=oNCuZh2Os_U
Split-stance kneeling adductor mobilisations (8/side) http://www.youtube.com/watch?v=_SWacmsLZNQ
Scapula push-ups (5/side) http://www.youtube.com/watch?v=5YHZnEsE9hA
Multi-planar hamstring mobilisations (5/5/5 side) http://www.youtube.com/watch?v=MA5GD_OUKIs
Multi-planar wall ankle mobilisations (3/3/3 side) http://www.youtube.com/watch?v=Lcw4HXnH-8E
Bowler squats (8/side) http://www.youtube.com/watch?v=zRlCcb3V9xc
Scapular wall slides (1×10) http://www.youtube.com/watch?v=JcqjWsf6l_Y
Half-kneeling cable chop (3×4)
Lateral jump or Weighted squat jump (3×5)
Front squat (3×5)
Bench press (3×5)
Lateral sled drags (3x40yrds), or lateral lunges (3×8) if you don’t have access to a sled.
Sled drag rows (3x40yrds), or face pulls (3×15) if you don’t have access to a sled.
TRX fallout (3×10)
Med-ball rotational throws (3×10)
Push Press (3×5)
Trap bar deadlift (3×5)
Push up/ Chin up superset (3xMAX REPS) *use band or chain resistance if push ups are to easy.
This SPP program has been carefully put together to develop the multi-planar strength and core stability necessary in the golf swing. Med-ball throws, plyos and lateral jumps work alongside appropriate assistance work to improve power development, co-ordination and golf swing kinematics, whilst providing balanced physical development. Coupled with the earlier GPP program, you now have everything you need to ready yourself for the coming season and make sure it’s a stellar one. So get to it! And be sure to let me know how it goes in the comments section below!
“This offseason isn’t about excuses, it’s about progress. It’s about committing to be our best next season”