1. Workout Program for High School Golf Coach Timmy Coach Mary

2. Sport Demands  The golf swing involves most of the body’s muscles and the swing itself is a very explosive movement.  The golf game is a long and tedious game involving a lot of walking up and down various undulations and various weather conditions. Physical fitness is important in order to help keep the athlete from experiencing fatigue towards the end of the tournament.

3. Muscles used in the golf swing

5. Objectives/Goals of training program  The main goal for this golfer’s training program is power and strength.  The golf swing is an explosive movement and in order to improve distance, the athlete will need to improve strength and power.  The athlete needs to be fit to improve their stamina during tournaments.

6. Tests/Evaluations These tests and evaluations will be done every 3 months to determine any progression is occurring or if any adjustments to the program need to be made.  Speed Stick  Balance tests  Star Excursion Balance Test  Balance Error Scoring System  Flexibility  Hamstrings  Shoulder Girth

7. Macro Cycle 2014 Post Season May 19-August 25 Off-Season Sept. 1-Nov. 24 Pre-Season Dec.1 –Feb. 10 Season Feb. 24- May 5 Active Rest Aug. 25- Sept.1 Active Rest Nov. 24-Dec.1 Active Rest Feb. 10-Feb. 24 Active rest May 5-May 19 Strength/Endurance Power Acc.TransReal.Acc.TransRealAcc.TransRealAcc.TransReal

8. Post Season Mesocycle MAY 19-AUGUST 25 (15 WEEKS) 4 times/week (Plyometric 1, Resistance 2, and 1 Aerobic Session) Strength/Endurance (Low intensity/High Volume) ACCUMULATION (5 weeks) TRANSMUTATION (7 weeks) REALIZATION (3 weeks) RepsSets%RMRepsSets%RMRepsSets%RM 12367%12475%5385%

9. Post Season Week Schedule SundayMondayTuesdayWednesdayThursdayFridaySaturday RestResistance Training Plyometric Training Rest/Skill Practice Aerobic Conditioning Resistance Training Rest/Skill Practice *This will be a chance for the athletes to focus more time on getting their strength as well as changing gears from competing to preparing their bodies for a different challenge.

10. Post Season Micro cycle Accumulation Resistance Training 2 Sessions/week Upper Body Exercises  Bench Press 3X12  Bent over rows 3X12  Lateral pull down 3X10  Shoulder Press 3X10  Bent over back fly 3X10  Triceps push downs 3X10  Russian twists 3X30 seconds Lower Body Exercises  Back Squat 3X12  Dead Lift 3X12  Side Lunges 3X10  Leg curl 4X12  Leg extension 4X12  Lateral Lifts w/Resistance band 3X10 *The main goal of this microcycle and mesocycle is to accumulate strength and endurance in preparation for heavier loads and power exercises. This will be a high volume and low intensity cycle.

11. Post Season Micro cycle Accumulation Week 1 (Tuesday Plyometric Training, Thursday Aerobic Conditioning) Plyometric Each one done for 30 seconds 1-2 sets.  Cycled Split squat jump  Double leg zigzag hop  Lateral barrier hop  Bounding  Side-to-Side push off  Lateral Push off  Run 20 yds. Aerobic Conditioning  Stadiums  Interval Training *These exercises will involve more power, speed, and agility, and will help to increase the athlete’s aerobic capacity.

12. Off-Season Mesocycle SEPTEMBER 1-NOVEMBER 24 (13 WEEKS) 5 Sessions/Week (1 Plyometric, 3 Resistance, 1 Aerobic Conditioning) Strength (A Little higher intensity/High volume) ACCUMULATIONTRANSMUTATIONREALIZATION RepsSets%RMRepsSets%RMRepsSets%RM 8475%7480%5585%

13. Off-Season Weekly Schedule SundayMondayTuesdayWednesdayThursdayFridaySaturday RestResistance Training Plyometric Training Resistance Training Aerobic Conditioning Resistance Training Rest/Skill Practice *Although there are only 2 days for rest and skill practice, athletes will incorporate their skill/swing practice into each session. This will help athletes continue to improve their swing and transfer their new power and strength into the swing.

14. Off-Season Micro cycle Transmutation Resistance Week 1 3 Sessions/week alternating between UB and LB Upper Body Exercises  Plyometric Push ups 3X 10  Front Rows 4X7  Barbell Precher Regular/Reverse Curls 4X7  Pull ups 4X 7 or Max  Dumbbell Press on Exercise ball 4X7  Trunk Rotation w/cables 3X10  Superman 3X30 seconds Lower Body Exercises  Front Squats 4X7  BW squats on Bosu ball w/ dumbbell raise 4X10  Lunges w/weights 3X7 (each leg)  Glut/Ham Raises 4X7 (with weight)  Single Leg squat 4X7  Monster Walks w/resistance band 3X7 Power Exercises  Hang Cleans 4X5  Dead Lifts 4X5  Split Jerks 4X5  Clean Pulls 4X5 * In this mesocycle and microcycle the goal is to increase in strength training and to begin incorporating power exercises in training sessions. This will begin to be a higher intensity but lower volume than the previous cycle.

15. Pre-Season Mesocycle DECEMBER 1-FEBRUARY 10 (11 WEEKS) 2 Sessions/Week (1Resistance, 1 Plyo/Aerobic) Power (High Intensity/Low Volume) ACCUMULATIONTRANSMUTATIONREALIZATION RepsSets%RMRepsSets%RMRepsSets%RM 538563 83>85

16. Pre-Season Weekly Schedule SundayMondayTuesdayWednesdayThursdayFridaySaturday RestRest/Skill Practice Resistance Training Rest/Skill Practice Plyometric Training Rest/Skill Practice *There will be 2 days rest in between sessions and skill practice will be done every day but rest days will give more emphasis on swing and strategy practice.

17. Pre-Season Micro cycle Transmutation Workout Resistance Training Exercises  Power Clean 3X6  Single Leg RDL 3X6  Push Jerk 3X6  Bent over rows 3X8  Back Flies 3X8  Russian Twists w/ball toss 3X10  Balance on hex bar 2X30 seconds Plyometric/Aerobic Training Each will be done for 30 seconds and cycled through 2 times.  Lateral push off  Bounding  Side-to-Side barrier hop  Box Jumps  Split Squat Jumps  Single Leg Tuck Jump *The goal of this mesocycle and microcycle is to increase in power and speed. This will be high intensity but low volume.

18. Season Mesocycle FEBRUARY 25-MAY 5 (10 WEEKS) 2 sessions/week(1 Resistance/ 1 Plyo or aerobic) Power (High Intensity/Low volume) ACCUMULATIONTRANSMUTATIONREALIZAION RepsSets%RMRepsSets%RMRepsSets%RM 4-52853-42902-33>95

19. In-Season Weekly Schedule SundayMondayTuesdayWednesdayThursdayFridaySaturday RestResistance Training Aerobic/ Plyometric Training Rest/Skill Practice Competition Rest/Skill Practice *Skill Practice is needed each day so each training session will last no longer than 45 minutes. The emphasis will be on maintaining strength and possibly improve on their strength. Their competitions can last one to two days so 2 sessions may not be possible in some weeks.

20. In-Season Micro cycle Realization Resistance Training Exercises  Power Clean 3X2-3  Front Squat 3X2-3  Single Leg RDL 3X2-3  Trunk twists w/cable 2X8  Plank Position 2X1 min  Superman 3X45 seconds Plyometric/Aerobic Training  Interval running 4X400 yards *At this point the athlete should be at their peak performance in their skill and fitness. This will be a high intensity but low volume period.

21. Workout Benefits  Russian twists- Develops strength, endurance, and power in the lower back, abdominals, and oblique's all which are used extensively in the golf swing.  Single leg RDL- This will help with balance as well as train the sides of the body independently. Also, help with explosive movement through impact.  Lower body- Develop body structure and endurance for walking courses  Plyometric- Develop power and stability for proper swing, reduce injury, and improve posture.  BW squat on BOSU ball w/ dumbbell raise- Improves body strength and balance while coordinating upper body strength  Wrist curls- Build muscle in the lower forearm, improve grip, and will also help with driving.  Trunk rotation- This will help with stance and rotation, also decrease lower back pain.  Abdominals- Strengthens core, responsible for a powerful and balanced swing and increase distance.

22. References Star Excursion Balance test http://www.humankinetics.com/excerpts/e xcerpts/measure-balance-and-stability Balance Error Scoring system http://www.rehabmeasures.org/Lists/Rehab Measures/DispForm.aspx?ID=1054