Golfer's Power Building Workout Routine to Hit Further Golf Shots

Days of the Week Exercise to Complete Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8
Mon, Wed, Fri Push Ups 3 x 10 3 x 10 3 x 10 3 x 10 4 x 10 4 x 10 5 x 10 5 x 10
Mon, Wed, Fri Plyometic Push Ups 2x5 2x5 2x5 2x5 2x8 2x8 2 x 10 2 x 10
Mon, Wed, Fri Dumbbell Curls 2x8 2x8 2x8 2x8 3 x 10 3 x 10 4x6 4x6
Mon, Wed, Fri Barbell Wrist Curls 2 x 15 2 x 15 2 x 15 2 x 15 3 x 10 3 x 10 2 x 12 2 x 12
Mon, Wed, Fri Reverse Barbell Wrist Curls 2 x 15 2 x 15 2 x 15 2 x 15 2x8 2x8 2 x 12 2 x 12
Mon, Wed, Fri Tricep Kickbacks 3 x 12 3 x 12 3 x 12 3 x 12 3x8 3x8 4x6 4x6
Mon, Wed, Fri Tricep Dips 3 x 10 3 x 10 3 x 10 3 x 10 3 x 12 3 x 12 3 x 15 3 x 15
Mon, Wed, Fri Single Arm Rows 2x8 2x8 2x8 2x8 2x8 2x8 3x6 3x6
Mon, Wed, Fri Lat Pull Downs 2x8 2x8 2x8 2x8 2x8 2x8 3x6 3x6
Mon, Wed, Fri Upright Rows 2x8 2x8 2x8 2x8 2x8 2x8 4x6 4x6
Mon, Wed, Fri Dumbbell Lateral Raises 2 x 12 2 x 12 2 x 12 2 x 12 3 x 10 3 x 10 2 x 12 2 x 12
Mon, Wed, Fri Reverse Dumbbell Lateral Raises 2 x 10 2 x 10 2 x 10 2 x 10 2x8 2x8 2x8 2x8
Tues, Thurs Single Legged Squats 3 x 10 3 x 10 3 x 10 3 x 10 4x8 4x8 3 x 12 3 x 12
Tues, Thurs Dumbbell Squats & Rotational Swings 3 x 10 3 x 10 3 x 10 3 x 10 4x8 4x8 3 x 12 3 x 12
Tues, Thurs Dumbbell Lunges 3 x 12 3 x 12 3 x 12 3 x 12 4x8 4x8 3 x 12 3 x 12
Tues, Thurs Calf Raises with Dumbbells (Light) 3 x 20 3 x 20 3 x 20 3 x 20 3 x 25 3 x 25 3 x 30 3 x 30
Tues, Thurs, Sat, Sun Standing Torso Twist 2 x 15 2 x 15 2 x 15 2 x 15 3 x 12 3 x 12 3 x 15 3 x 15
Tues, Thurs, Sat, Sun Oblique Crunches 2 x 15 2 x 15 2 x 15 2 x 15 2 x 20 2 x 20 2 x 20 2 x 20
Tues, Thurs, Sat, Sun Diagonal Medicine Ball Chop 2 x 15 2 x 15 2 x 15 2 x 15 3 x 12 3 x 12 2 x 15 2 x 15
Tues, Thurs, Sat, Sun Reverse Diagonal Medicine Ball Chop 2 x 15 2 x 15 2 x 15 2 x 15 2 x 10 2 x 10 2 x 12 2x 12
Tues, Thurs, Sat, Sun Lying Down Leg Raises 3 x 15 3 x 15 3 x 15 3 x 15 4 x 10 4 x 10 2 x 20 2 x 20
Tues, Thurs, Sat, Sun Russian Twists 3 x 10 3 x 10 3 x 10 3 x 10 3 x 12 3 x 12 3 x 15 3 x 15

Instructions:
1. The workouts are color coded by muscle groups (arms, legs and core). You'll workout your arms every Monday, Wednesday, and Friday while legs get
Tuesday and Thursday and your core gets Tuesday, Thursday, Saturday, and Sunday
2. Prior to starting the workouts, find your ideal weights for each exercise by setting aside a day to give this workout a test run. It's okay to start with light
weights and if you can easily complete all the reps and sets, then up the weight the next gym session.
3. The goal is to progressively increase your weights over the 8 weeks. Only move up weights for each exercise once you can complete the required reps
and sets without failure.
4. Track your reps for each set and weights on an app on your phone or the old school pencil and paper notebook. This way you can know where you left
off last workout and which exercises you've graduated to the next weight level up.
5. Always practice exercises with good form to avoid injury. Posture and proper form is very important. Start with lighter weights until you've mastered
the technique for each exercise.
 8 Week Golf Power Workout
the Step by Step Roadmap

Arm Workout Exercises

Push Ups Tricep Dips
Plyometric Push Ups Single Arm Rows
Dumbbell Curls Lat Pull Downs
Barbell Wrist Curls Upright Rows
Reverse Barbell Wrist Curls Dumbbell Lateral Raises
Tricep Kickbacks Reverse Dumbbell Lat Raises

Push Ups
Lie face down on the floor with hands palm down, fingers pointing straight
ahead, and aligned at the nipple line.
Place hands slightly wider than shoulder width, and feet should be at hip width
with toes on floor.
Start position: Extend the elbows and raise the body off the floor.
Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor.
Return to the start position by extending at the elbows and pushing the body up.
Remember to keep the head and trunk stabilized in a neutral position by
isometrically contracting the abdominal and back muscles.
Never fully lock out the elbows at the start position and avoid hyperextension of
the low back.

Plyometric Push Ups

Same as a regular push-up except as you extend your arms push up explosively
so your hands leave the ground. Then allow your elbows to bend slightly to
absorb the shock as you land. Lower and repeat. A variation of this exercise is
to quickly clap your hands as they are in the air.
 8 Week Golf Power Workout
Dumbbell Curls
Stand with feet shoulder width apart and knees slightly bent or sit in upright
position.
Start position: Grasp DBs with underhand grip (palms facing forward) and allow
arms to hang down at sides. Elbows should be close to sides.
Flex at the elbows and curl DBs up to approximately shoulder level. Keep
elbows close to sides throughout movement. This exercise may be done one
arm at a time.
Return to start position.
Remember to keep back and head straight in a neutral position throughout
movement. Shoulders should be stabilized by squeezing shoulder blades
together slightly – only the elbow joint should be moving.

Barbell Wrist Curls

Same as above only palms face upward.
Sit in upright position and rest forearms on corresponding thighs with the palms
facing up.
Hands and wrists should be off the edge of thighs thighs.
Raise the weight by flexing at the wrist. Lower the weight and repeat as
prescribed.
Both these exercises can be done single arm with a dumbbell if preferred.

Reverse Barbell Wrist Curls

Grasp barbell.
Sit in upright position and rest forearms on corresponding thighs with the palms
down or rest forearms on a flat bench or training table.
Hands and wrists should be hanging over the end of thighs.
Raise the weight by extending at the wrist (pulling hands back). Lower the
weight and repeat as prescribed.
Remember to keep the forearms flat and supported on the thighs throughout the
movement. Trunk should be flexed forward at the hips – keep back straight
throughout movement.
 8 Week Golf Power Workout
Tricep Kickbacks
Triceps kickbacks will tone your triceps muscles in the back of your upper arm.
Dumbbells are easiest to use for this exercise.
Stand with your feet hip-width apart and bend over with your elbows bent and
touching the sides of your body.
Hold a dumbbell in each hand with your palms facing toward your body.
Extend your arms straight behind you. Bend your arms back only to a right
angle to finish the rep.

Tricep Dips
Find a chair seat or workout flat bench
Position your hands shoulder-width apart on a secured bench or stable chair.
Slide your butt off the front of the bench with your legs extended out in front of
you.
Straighten your arms, keeping a little bend in your elbows to keep tension on
your triceps and off your elbow joints.
Slowly bend your elbows to lower your body toward the floor until your elbows
are at about a 90-degree angle. Be sure to keep your back close to the bench.
Once you reach the bottom of the movement, press down into the bench to
straighten your elbows, returning to the starting position. This completes one
rep.
Keep your shoulders down as you lower and raise your body. You can bend
your legs to modify this exercise.

Single Arm Rows

Bend at the hips and place one knee and the same-side hand on a flat bench.
Keep your other foot on the floor beside the bench. You’ll hold a dumbbell in
your free hand, letting it hang straight toward the floor with your elbow loose.
Pull the weight toward your hip, keeping your elbow in close as you flex your
back, bend your arm and bring your shoulder upward.
At the top, your elbow should be pointed toward the ceiling as you squeeze your
shoulder blades together.
Lower the dumbbell under control along the same path. Complete your reps for
one side, then switch arms and do the same amount of reps for the other —
that’s one set.
 8 Week Golf Power Workout
Lat Pull Downs (Wide Grip)
Adjust seat or knee pad height so that knees are secured while seated.
Grasp bar with a overhand grip wider than shoulder width apart and sit with
knees secured in pads.
Start position: Fully extend arms with elbows facing out with back straight (you
may lean back at hips approximately 5-10).
Pull bar down to upper chest area and squeeze shoulder blades together at end
of movement.

Barbell Upright Rows

Start position: Grasp barbell with an overhand grip (palms down). Arms should
hang down to front with elbows slightly bent.
Raise barbell by pulling elbows towards the ceiling and pull barbell to chest
level.
Return to start position. Remember to keep back and head straight in a neutral
position – hyperextension or flexion may cause injury. Keep shoulders stabilized
by squeezing shoulder blades together throughout movement.

Dumbbell Lateral Raises

Stand with feet shoulder width apart or sit on bench in upright position.
Start position: Grasp DBs with an underhand grip (palms facing forward). Arms
should hang down at sides with elbows slightly bent.
Raise DBs to side of body at shoulder height. Keep elbows only slightly bent
with thumbs pointing up throughout movement. Return to start position.
Remember to keep back and head straight in a neutral position –
hyperextension or flexion may cause injury. Keep shoulders stabilized by
squeezing shoulder blades together throughout movement.

Reverse Bent Over Dumbbell Lateral Raises

While holding a dumbbell in each hand, lay with your chest down on a slightly inclined
adjustable bench. Position the palms of the hands in a neutral manner (palms facing
your torso) as you keep the arms extended with the elbows slightly bent. This will be
your starting position.
Now raise the arms to the side until your elbows are at shoulder height and your arms
are roughly parallel to the floor as you exhale. Let them down slowly to the starting
position
 8 Week Golf Power Workout

Leg Workout Exercises

Single Leg Squats
Begin with arms extended out in front of your body.
Balance on one leg with opposite leg extended straight in front as high as
possible.
Squat down as far as possible while keeping the elevated leg off the floor.
Ensure your back is kept straight and the supporting knee pointed in the same
direction as the supporting foot.
Raise body back up to original position until supporting led is straight.
Repeat for desired reps and switch leg.

Dumbbell Squats with Rotational Twist

Start position: Holding a dumbell in each hand start in squatted position with
dumbells between legs.
Start movement by standing up and keeping arms straight rotate shoulders and
trunk towards the left.
Return to the starting position and repeat to the other side.

Dumbbell Lunges
Start position: Stand with feet hip width apart. Grasp DBs hang arms down at
sides.
Step forward 2-3 feet forming a 90 bend at the front hip and knee. DO NOT
allow front knee to extend past the big toe – may cause injury.
Pushing off front foot, return to start position. Continue with same leg or
alternate as prescribed.
Remember to keep head and back upright in a neutral position. Shoulders and
hips should remain squared at all times.
Watch for proper knee alignment – do not let front knee extend past big toe or
deviate laterally or medially. Back knee should not come in contact with floor.
 8 Week Golf Power Workout
Calf Raises with Dumbbells (Light)
Hold a dumbbell in each hand
Raise your body up making you taller by raising onto your toes
Slowing let your body back down onto your heels
Use a table or stability object if needed to hold onto while doing calf raises
You can also do these by letting your heels hang over the edge of a step or
stairway to let your calves dip below parallel on the way down

Machine Weight Calf Raises

You may also find a calf raise machine at your local gym
Stand underneath the should pads
Set the weight you want to lift upwards with your calves
Begin pressing upward with your calves so that your shoulders push up on the
weight resistance pads
These machines are designed to try to hold you down so by doing calf raises,
you'll push the shoulder pads upward and feel the burn in your calves

Sitting Down Calf Raise Machine

In addition to the two standing versions of this exercise, some gyms have sit
down machines
Sit on the machine and place your toes on the lower portion of the platform
provided with the heels extending off.
Place your lower thighs under the lever pad, which will need to be adjusted
according to the height of your thighs. Now place your hands on top of the lever
pad in order to prevent it from slipping forward.
Lift the lever slightly by pushing your heels up and release the safety bar. This
will be your starting position.
Slowly lower your heels by bending at the ankles until the calves are fully
stretched. Inhale as you perform this movement.
Raise the heels by extending the ankles as high as possible as you contract the
calves and breathe out. Hold the top contraction for a second.
 8 Week Golf Power Workout

Core Workout Exercises

What are the benefits of core strength training to the athlete?
Greater efficiency of movement
Improved body control and balance
Increased power output from both the core musculature and peripheral muscles
such as the shoulders, arms and legs
Reduced risk of injury (the core muscles act as shock absorbers for jumps and
rebounds etc.)
Improved balance and stability
Improved athletic performance!

Standing Torso Twist

Stand with and shoulder width stance. Hold a dumbell with both hands out in
front of your body.
While holding the dumbell rotate your trunk to the left maintaining the dumbell
position. Repeat to the other side.

Oblique Crunches
Start by placing your left foot over your right knee and place your hands behind
your head.
Lift your shoulders up off the ground and twist so that your right elbows tries to
touch your left knee.
Return to the starting position and repeat according to the required repetitions.
Repeat with the other side.

Diagonal Medicine Ball Chop

Starting Position: Start with your arms extended holding the medicine ball up
and to your right.
Bring medicine ball down in a wood chopping motion towards your left foot.
During this motion your feet stay stationary and you rotate at your trunk. Repeat
this motion for the desired repetitions and then repeat in the opposite direction.
 8 Week Golf Power Workout

Reverse Diagonal Medicine Ball Chop

Starting Position: Start with your arms extended holding the medicine down to
your right below the waist and close to the right foot
Bring medicine ball upward in a diagonal chopping motion across the body to
the left side and raising towards the sky
During this motion your feet stay stationary and you rotate at your trunk. Repeat
this motion for the desired repetitions and then repeat in the opposite direction.

Lying Down Leg Raises

Start by lying down flat on the floor

Keeping your legs extended straight (not locked though), begin raising them
towards the sky
Try not to bend at the knees as you raise your legs upward
Once legs reach are pointing vertical to the sky and forming your body into a 90
degree angle, return them back to the start position slowing
The raising and lowering of your legs should activate your lower core muscles

Russian Twist

Grab a medicine ball, dumbbell, or weight plate

Sit on the floor with your hips and knees bent 90 degrees.
Hold the weight straight out in front of you and keep your back straight (your
torso should be at about 45 degrees to the floor).
Explosively twist your torso as far as you can to the left [1], and then reverse the
motion, twisting as far as you can to the right [2]. That's one rep.
 21 Day Off Season Practice Program
the Step by Step Roadmap

Golf Stretches
Before you can begin practicing it’s critical to stretch. With all the different muscles
you use in a golf swing it is very easy to pull a muscle and sideline you for a few
weeks. Stretching increases your flexibility and allows you to make better turns in
your swing which can ultimately add some distance to your clubs.

Slow Torso Twists - Extend your arms out on each side of

your body and twist in each direction multiple times to
loosen up the back while keeping your feet planted and
lower body still.

Arm Circles - Extend your arms out on each side and move
them in a circular motion forwards for your first set and
backwards for your second set.

Shoulder/Chest Stretch - Hold a club out in front of you

horizontally with a hand on the grip and another hand near
the head of the club. Raise it over your head behind you to
stretch out your chest and shoulders.

Triceps Stretch - Place one hand behind back with elbow in

air. Place other hand on elbow and gently pull towards
head. Hold and repeat with other arm.
 21 Day Off Season Practice Program
the Step by Step Roadmap

Golf Stretches
Back Stretch - Start by kneeling on the ground with your
arms out in front of you. Slide your arms further away and
slowly shift your hips back towards your feet until a
comfortable stretch is felt. Now slide your hands to the right
until a stretch is felt down the side of your torso. Repeat to
the left.

Low Back Stretch - Lie on your back with right knee drawn
toward chest. Slowly bring bent leg across body until a
stretch is felt in the lower back and hip area. Remember to
keep shoulders squared and flat on ground at all times.
Bottom leg should be bent so that your knees are aligned.

Butterfly Stretch - Sit in upright position and place heels

together. Spread knees apart and pull feet toward groin until
a stretch is felt in groin and inner thigh. Remember to keep
low back straight to emphasize stretch.

Quad Stretch - Standing with a shoulder width stance and

hang onto an object for support. Bring one foot up and grab
with your hand. Pull your foot up until you feel a stretch on
the front of your thigh. Hold, relax and repeat before
changing legs.
 21 Day Off Season Practice Program
the Step by Step Roadmap

Golf Stretches
Toe Grab - Bend over and touch your toes with legs staying
as straight as possible for 10-15 seconds. This will stretch
your hamstrings out. You commonly do this on the course
without realizing it when you pick up your ball from the hole.

Wrist Stretch - Hold a club in the center of the shaft with

one hand so that equal lengths of the club remain on each
side of your hand. Now rotate your wrist from palm up to
palm down and back several times then switch hands. Your
wrists are easily injured in the swing so make sure they are
warmed up and loose as well as your back.

Side to Side Leg Stretch - Spread your legs apart and

bend side to side to stretch the groin and interior muscles on
the insides of your legs. Think of this as a sideways squat.
 Golf Nutrition Guide
the Step by Step Roadmap

Golf Nutrition Tips

As golfers, we often times are so focused on the correlation between practice and
scores that we forget about the importance of proper nutrition and fitness and their
affect on scores. Improving your fitness as well as your nutrition can increase your
performance and allow you to improve at a higher level of performance than if you
are tired.

This page is dedicated to nutrition as you’ll learn how golf affects your body during
your time at the course leading to fatigue and what you can do before heading to
the golf course to prevent fatigue. I have to give my disclaimer: I am not a nutrition
expert or certified trainer. Do not take the information presented as accurate
advice. Use your own judgement for decisions made.

Energy Expenditure at the Golf Course

The average round of golf can take close to 240 minutes. Research found online
shows the average golfer expends 2,000 to 2,500 calories over those 4 hours on
the course. Research also found that golfers can lose close to 2.5 pounds as well
due to the calories being burned and water being depleted from your body.

As a result, you should make sure to eat properly before going to the golf course in
order to prevent muscle breakdown and your body from becoming fatigued which
can hinder your performance. You also want to prevent dehydration as this can
have severe health effects.

Pre Game Meal (3 to 4 Hours Before Your Round)

Because you’ll be at the course for a few hours, your body will go through
prolonged exercise and will burn up glycogen stores in your liver and muscles.
You’ll also be drained of water stores through sweat and normal body activities.
Therefore, it’s important to consume carbohydrates before your round as well as
water. These two nutrients will greatly increase your performance level.
 Golf Nutrition Guide
You’ll want to eat a carbohydrate heavy meal 3-4 hours before heading to the golf
course to give your body time to digest the meal and absorb the nutrients into your
body for energy use during your round. You also want to have a snack an hour
before your round that can be digested while your at the course and give you
energy near the end of your round. You may also want to snack during your round
as well so that it can bring you new energy post round or near the end of your
round.
High Carbohydrate Meals maximize glycogen stores
Moderate protein in your meal will help prevent muscle breakdown
Water prevents hydration, headaches, muscle spasms, and keeps you feeling
energetic as it helps your body break down its food.

Food Ideas for Your Meal

1. Chicken Sandwich
2. Pasta
3. Peanut Butter & Jelly Sandwich
4. Protein Bar

Snack Ideas (1 hour before play)

1. Yogurt
2. Peanuts
3. Protein Bar
4. Fruit
5. Cereal
6. Food with Whole Wheat

Hydration
Make sure to consume water before going to the golf course and then each hour
consume an additional 8-16 ounces of water to restore what you are losing each hour.
1. Water
2. Gatorade
3. Other Sports Drinks (electrolytes & carbs)

Overall, you’ll have to be the judge of your energy level. Figure out a way to time your
meals before your rounds so that you maximize your energy level while out playing.
 Golf Nutrition Guide
Workout Meal Plans
In order to maximize your performance during workouts as well as recovery
afterwards, it’s important to eat properly. This page will give you helpful tips on how
to create a meal plan that fits your performance goals and needs.

Building Muscle
High Protein Consumption
Moderate Carbohydrate Consumption
Consume Lots of Water
8 hours of sleep each night (recovery)
Consume 300 extra calories per day than you burn

In order to calculate your basal metabolic rate (what you burn just to survive) use
the quick guide below as an estimator. You’ll need to then account for additional
calories burned from daily activities such as walking, golfing, etc. Imagine your
BMR as calories you’d burn by staying in bed all day long.

Males – Multiply your body weight by 12 (ex: 160lbs x 12 = 1,920 calories)

Females – Multiply body weight by 11 (ex: 130lbs x 11 = 1,430 calories)

Golf burns quite a few calories depending on how long you are at the course. A
good estimation is 400-500 calories per hour and researchers expect the average
golfer to burn 2,000-2,500 calories over an 18 hole round (240 minutes or more).

If you want to build lean muscle it’s recommended to try and consume about 300
extra calories per day above what you burn.

Therefore, if you’re a 160lb male who golfs, you’ll likely burn 1920 cals for your
BMR and then an additional 1,000 or more if you’re out golfing for a few hours.

This may indicate that you need to consume close to 3,000 calories to put on
muscle during the golf season as a result of how much you’ll burn off out on the
course.
 Golf Nutrition Guide
High Protein Foods
Chicken (20 grams protein/3oz meat)
Lean Ham
Lean Turkey
Lean Ground Beef
Boneless Pork Chops
Fish
Shrimp
Lean Steak
Lean Roast Beef (Deli Sliced)
Greek Yogurt
Eggs
Different Peanuts/Cashews
Milk
Beef Jerky
Canadian Bacon
Protein Drinks, Powders, Bars

Healthy Carbohydrate Foods

Whole Grain
Fruits & Vegetables
Legumes
Sweet Potatoes
Brown Rice
Low Fat Dairy Products
Cereals

Tracking Your Diet & Results

There are several good apps out there that you can log your diet for the day. These
apps will tell you very detailed nutrition statistics such as how many grams of fat,
carbs, and protein you consumed as well as total calories. They get more in-depth
with vitamin tracking, sodium intake, and more as well. Here are some free apps I’d
recommend checking out:
My Fitness Pal (#1 recommended app)
Gym Hero (workout tracking app)
Fitness Buddy (free version)