offseasonworkouts

Boy’s Varsity Head Coach- Mr. David Arkow

Girl’s Varsity Head Coach- Mr. Gregory Menig

Boy's Junior Varsity Head Coach- Mr. Alex Mesimeris

Building a Solid Foundation & Developing Golf-Specific Power

The off-season (usually winter) when you play no competitions and less golf, is the ideal time to start your golf weight training program. Of course, the timing may not fit and it's better to make a start now than to wait until next year.

The exercises in this phase of the golf weight training program are more conventional and use moderate weights. At this stage THE most important goal is prepare the body for more demanding sessions later on. It's also a time to address some of the imbalances inherent in many golfers.

Once you've built a solid foundation of strength, it's time to convert those gains into explosive power. The golf swing is a powerful movement - power being a combination of strength AND speed.

Just becoming stronger won't necessarily allow you to hit the ball further. Becoming stronger and then developing the ability to apply that strength quickly is the real key. That's how you'll increase club head speed and that's how you'll hit the ball farther.

The exercises below should be performed explosively (unless stated otherwise). On the contraction or the difficult part of the lift, aim to move the weight as quickly and forcefully as possible. Slowly lower the weight to the start position and repeat. Do not LOCK joints out at any stage. Always keep a degree of flexion in the elbows or knees for example.

Golf Weight Training Basics

• Warming up is essential before a round and there are scientific studies to back this up. It's also important to warm up before each golf weight training session. Do some stretches to all the major muscle groups and then perform 20-25 minutes of light aerobic exercise (jogging, stationery bike, cross trainer etc.)

• Some of the exercises below are unique and you may not be familiar with them. It's important to master correct technique and you can only do this by first using very light weights. Spend at least a session of two becoming familiar with the exercises without resistance.

• It goes without saying that if any of the exercises cause you pain or discomfort you should stop them immediately.

• Sets and repetitions are indicated below. To make gains in strength you have to overload your muscles above and beyond what they are comfortable with. That means the last few sets should be difficult. If a target of 10 repetitions is set and you can perform 12 with ease, the weight is too light. Similarly, if you can only perform 6-8, the weight is too heavy and you need to decrease the resistance.

• Each routine below is performed twice per week. But avoid training on back-to-back days. You should also avoid strength training the day before a competition or important 18 holes.

Here are the parameters for the circuit training routine:

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Time of Year: Off-season/winter months

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Phase length: Indefinite/ Increase Activity 8 weeks prior to start of season

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No. sessions: 2 x week

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No. exercises: 10 Min.

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Rest between exercises: 30 secs

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Speed of lifts: Smooth and controlled

And here are the basic 10 exercises...

1. Push-ups x 10-15

2. AB Crunches x 25

3. Dumbbell Curls x 15

4. Dumbbell Reverse Wrist Curls x 15-20

5. Medicine Ball Lunges x 10 (Each Leg)

6. Dumbbell Shoulder Press x 15

7. Dumbbell Squats x 15

8. Medicine Ball Golf Swing Toss x 20

9. Medicine Ball Chest Pass x 10 (Each Leg)

10. Medicine Ball Bounce Pass x 10 (Each Leg)

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Additional Exercises:

Rotational Weighted Club Swings x 20-25

Rotational Fan Club Swings x 20-25

Pool Training

Cross Training