Part Two of RSNG’s weekly, time-saving strength & speed plan brings more rotation and heavy weight moves into the mix, taking your golf strength gains to the next level.
This phase of the 6-week plan will bring you exciting new gains, to improve your strength, power and speed, both in the gym and out on the golf course, where you will be able to deploy faster club head speeds, and crucially be better able to deal with the forces this creates.
This exclusive, free workout plan, designed by Pro Tour strength and conditioning coach Jamie Greaves, has been put together to develop the strengths you acquired with Weeks 1-3 of the plan, so make sure you do that part of the plan first before moving onto this phase.
Greaves has used the latest studies in golf performance physiology, as well as his practical experience gaining training PGA and LET pro tour golfers, to build this plan. Once again, it uses the power of supersets, to build new strength and then optimize it for golf, and save you time in the gym. Hitting your muscles with a set of heavy weights, and then immediately testing your central nervous system with speed-based moves, will make your body adapt for a faster golf swing.
How To Do This Workout
This weekly workout plan has been organized into three workouts per week, which have been selected for their combined training load. Your body will begin to adapt to this load in week four, and by the end of week six you will have completed a full phase of adaptations.
Do each of the following workouts in this plan over a single week, allowing for 24-48 hours rest in between workouts. To perform the paired exercises (supersets) in these workouts, do each exercise in the pair back to back with minimal, or no, rest. Then repeat the supersets as required, allowing 90-120 seconds rest between supersets, as directed.
Make sure you are eating enough protein and carbs for your body to recover and adapt between workouts, and if you are returning to working out, or starting for the first time do make sure you check with your doctor first.
Your vertical jump ability directly correlates with club head speed
RSNG’s Build New Strength & Speed For Golf Plan: Weeks 4-6
Do a 10-15 dynamic warm up before each of these workouts, making sure your core temperature is raised and your muscles feel supple before you start.
DAY ONE Workout
SUPERSET A A1. Barbell Back Squat, Supersets: 3 Reps: 5 Rest: 120 seconds between supersets Set the bar at shoulder height and imagine screwing your hands into it. Pull the elbows down to create a shelf on the back of your shoulders, for the bar. Stand to unrack and take a couple of small steps back; screw your feet into the floor. Lower through your full range of motion and keep your heels, and elbows, down. Target: glutes, quads, core.
A2. Dumbbell Squat Jumps, Supersets: 3 Supersets: 3 Rest: 120 secs between supersets Drop into a quarter squat position and explode up. Land softly in the same quarter squat position. Don’t sink too low or land with legs straight, or in a low squat. Target: quads, glutes, core.
SUPERSET B B1. Dumbbell Bench Press, Supersets: 3 Reps: 8 Rest: 90 secs between supersets Press your shoulder blades firmly into the bench. Push the dumb-bells up and back a fraction, and lower to the top of the chest. Don’t allow your elbows to flare out. Target: chest, triceps.
B2. Banded Row With Reach, Supersets: 3 Reps: 8 each side Rest: 90 secs between supersets Start with a resistance band attached at chest height, with tension in the band. Create a big ‘wingspan’ between the fingertips and opposite elbow. Pause at the top before taking a deep breath out, and try to reach forwards even further. Target: lats, upper back, core.
SUPERSET C C1. Single Leg Deadlift (Assisted), Supersets: 2 Reps: 6 each side Rest: 90 secs between supersets Hold a weight in one hand and the other on a bar for balance. Tilt from the hips so the leg on the same side as the weight pushes up and back. Create a straight line from head to foot. Target: hamstrings, glutes, core.
C2. Suitcase Carry, Supersets: 2 Reps: 60 secs each side Rest: 120 secs between supersets Safely pick up a single medium heavy dumb-bell and stand tall. Stay strong and tall and walk in a straight line for 60 seconds. Don’t tilt to the side or round your shoulders forwards. Target: lower body, core.
DAY TWO Workout
SUPERSET A A1. Arnold Press, Supersets: 3 Reps: 6 Rest: 120 seconds between supersets Start with the back supported by a bench and dumbbells held in the top of a curl. Rotate the dumbbells out and then press overhead. Do not let the elbows drop as you rotate, or arch your back excessively. Target: shoulders.
A2. Medicine Ball Slam, Supersets: 3 Reps: 5 Rest: 120 secs between supersets Use your whole body to raise the ball overhead before slamming it down with intent. Be aware of the ball bouncing. Don’t just go through the motions, and ensure intent is high. Target: whole body.
SUPERSET B B1. Goblet Split Squat, Supersets: 3 Reps: 6 (each side) Rest: 90 secs between supersets Start with your rear foot elevated. Lower slowly and then press back up through the front foot. Keep ankles, knees and hips aligned as you do the rep. Target: hamstrings, quads, glutes, core.
B2. Single-arm Straight Pulldown, Supersets: 3 Reps: 8 Rest: 90 secs between supersets Get into an exaggerated golf posture and start with a straight arm. Place your other hand under the working lat and don’t bend the moving arm. Don’t push the shoulder forwards or allow the cable to rise at speed. Target: lats, upper back, core.
SUPERSET C C1. T-Bar Row, Supersets: 2 Reps: 10 Rest: 90 secs between supersets Get into an exaggerated golf posture and squeeze your hands into the attachment. Row up and in, and squeeze at the top. Don’t round your shoulders or lean back as you lift. Target: lats, upper back, core.
C2. Landmine Rotations, Supersets: 2 Reps: 8 Rest: 90 secs between supersets Start with arms straight and lower the bar to one side in an arcing motion. Use your core to help resist the weight on the lowering phase. Use the ground and your core to power the bar back to the start. Target: core, rotation.
DAY THREE Workout
SUPERSET A A1. Trap Bar Deadlift, Supersets: 3 Reps: 5 Rest: 120 seconds between supersets Start with a fairly narrow stance, soften the knees and push the hips back. Drive through the floor to stand, and lower under control. Push your feet through the floor rather than lifting with your upper body. Target: hamstrings, glutes, core.
A2. Double Broad Jump, Supersets: 3 Reps: 3 Rest: 120 secs between supersets Swing your arms down as you push your hips back, and load into the ground. Explode up and forwards, and then quickly jump again as you first hit the ground. Land in a soft, athletic position. Target: lower body, core.
SUPERSET B B1. Press Up, Supersets: 3 Reps: 8 Rest: 90 secs between supersets ‘Screw’ your hands into the floor, to stabilize your shoulders. Start in q high plank position with the shoulders stacked directly over the wrists You want to feel like your body moves as a single unit through the rep. Target: chest, triceps.
B2. Barbell Bent Over Row, Supersets: 3 Reps: 8 Rest: 90 secs between supersets Soften the knees and push the hips back and let the bar hang below your shoulders. Row the bar up and into your belly button. Do not move your torso as you lift. Target: lats, rear shoulders, upper back.
SUPERSET C C1. Cable Squat With Row, Supersets: 2 Reps: 6 (each side) Rest: 90 secs between supersets Start with your arm straight, lower into the bottom of the squat and explode up. Push through the ground and row the handle in one motion. Make sure each rep is explosive and dynamic. Target: lats, lower body, core.
C2. Weighted Torso Rotation, Supersets: 2 Reps: 6 (each side) Rest: 90 secs between supersets Start side on to a band or cable and keep your arms straight. Rotate with intent through the torso. Don’t use your lower body to generate force, or slide the upper body to pull the band. Target: core, rotation
WHAT NEXT? Want to shift some body fat? Then you might be surprised to hear that strength training could be your best bet, for fast, sustainable results. Find out why by reading this this RSNG article.
Jamie Graves is a strength and conditioning coach who specializes in training golfers and has also played the game himself for over 20 years formerly reaching a plus figure level. He currently works with golfers of all ages and abilities including tour players such as Charley Hull and Meghan McLaren. Jamie offers in person sessions at his private facility at Northampton Golf Club as well as online through his JG Golf Fitness App, helping all golfers to move better, get stronger and swing faster! Follow him on Instagram and visit his website for more.
Photos: Adobe Stock