Golf Fitness Program Pdf
Welcome to our golf fitness program – designed to help you achieve a higher level of fitness, flexibility, and strength to enhance your golf game. The Beginner Level 1 program is specifically designed for those just starting out in their fitness journey, or for those who may have taken some time away from their exercise routine.
Program Overview:
This four-week program is designed to help you build a solid foundation of strength, flexibility, and endurance. Each week, you will focus on specific exercises that will help you improve your golf game by increasing mobility, strength, and power. The program is structured as follows:
- Week 1: Warm-up exercises and mobility drills to improve body awareness and increase flexibility.
- Week 2: Strength-training exercises to improve your overall strength and stability.
- Week 3: Cardiovascular exercises to increase endurance and stamina.
- Week 4: High-intensity interval training (HIIT) to improve overall fitness and power.
Week 1: Warm-up
For the first week, your focus will be on warming up properly before your golf game. This will help increase mobility and reduce the risk of injury. Here are a few exercises to get you started:
- Hip circles: Stand with your feet shoulder-width apart and your hands on your hips. Circle your hips in a clockwise direction for 10 reps, then switch to a counterclockwise direction for 10 reps.
- Toe touches: Stand with your feet shoulder-width apart, reach down and touch your toes. Hold for 10-15 seconds and release slowly.
- Arm circles: Stand with your arms outstretched to your sides, and make slow circles with your arms, gradually increasing the size of the circles. Do 10 circles clockwise and 10 counterclockwise.
Repeat each of these exercises 3-5 times, taking care to stretch gradually and avoid any discomfort or pain.
Week 2: Strength Training
This week, your focus will be on building strength and stability to help you improve your golf swing. Here are a few exercises to get you started:
- Goblet squats: Holding a weight, such as a dumbbell or kettlebell, in front of your chest, squat down as low as you can, keeping your back straight. Do 3 sets of 10 reps.
- Push-ups: Start in a plank position, with your hands shoulder-width apart. Lower your body down to the ground, keeping your back straight. Push back up to the starting position. Do 3 sets of 10 reps.
- Plank rows: Start in a plank position, with a weight, such as a dumbbell or kettlebell, in one hand. Pull the weight up towards your chest, then lower it back down. Repeat on the other side. Do 3 sets of 10 reps on each side.
When performing these exercises, focus on maintaining good form and control. Don't rush through the movements, and avoid any jerky or sudden movements that could lead to injury.
Week 3: Cardiovascular Exercise
This week, your focus will be on building endurance and stamina to help you stay strong throughout your game. Here are a few exercises to get you started:
- Jumping jacks: Jump up, spreading your legs and arms apart, and then return to the starting position. Do 3 sets of 20 reps.
- Running in place: Run in place, lifting your knees as high as you can. Do 3 sets of 30 seconds.
- Mountain climbers: Start in a plank position, bring your left knee towards your chest, then quickly switch and bring your right knee towards your chest. Do 3 sets of 20 reps on each side.
As with the previous weeks, focus on proper form and don't push yourself too far beyond your comfort level.
Week 4: High-Intensity Interval Training
This week, your focus will be on high intensity interval training (HIIT). HIIT is a great way to improve endurance, strength, and power, and can have a big impact on your golf game. Here are a few exercises to get you started:
- Burpees: Start in a standing position, quickly drop down into a push-up position, then jump back up to a standing position. Do 3 sets of 10 reps.
- Jump squats: Starting in a squat position, jump up, and then land back in the starting position. Do 3 sets of 10 reps.
- Speed skaters: Start by jumping to your left, landing on your left foot, and bringing your right foot behind your left ankle. Quickly jump to the right, landing on your right foot and bringing your left foot behind your right ankle. Do 3 sets of 20 reps.
Remember to take proper rest breaks in between each set, and don't hesitate to adjust the exercises to your own fitness level or to accommodate any injuries or health issues.
We hope that this beginner's golf fitness program has been helpful in laying a solid foundation for your golf fitness journey. Remember, consistency is key - so make sure to stick with it and continue to push yourself to new levels of fitness and strength. Good luck, and may your golf game improve with each workout!
If you are looking for How to Write Your Own Golf Fitness Program you've visit to the right web. We have 7 Pictures about How to Write Your Own Golf Fitness Program like Pin on Exercices de golf, 4 Week Golf Fitness Program - Beginner Level 1 #golfexercises # and also Golf Fitness Exercise - Building Better Stamina Through Cardio Training. Here you go:
How To Write Your Own Golf Fitness Program
www.pinterest.com golfwrx источник
Golf Fitness Training - SWS Golf Performance
swsgolf.com golf fitness training swing performance develop consistency making power way only
Golf Fitness Exercise - Building Better Stamina Through Cardio Training
www.pinterest.com golfers golfer thejuniorgolfer chipping stirrups tournaments golfhacks ladiesgolfwear golfchippingtips
Junior Golf Fitness Training - Medicine Ball Exercises For Strength And
www.pinterest.com golf exercises workout junior fitness medicine ball workouts training routine exercise golfers chart program strength printable charts flexibility routines body
Pin On Exercices De Golf
www.pinterest.com gymstick routine stretches routines barre доску выбрать exercices
A Guide To Golf Fitness For Elite Players – GolfWRX
www.golfwrx.com golf workout pdf plan fitness guide elite program training players golfwrx example session advanced fit circuit focuses semi legs str1
4 Week Golf Fitness Program - Beginner Level 1 #golfexercises #
www.pinterest.com golf training fitness program week workout level programs tips beginner golfers beginners
Golf exercises workout junior fitness medicine ball workouts training routine exercise golfers chart program strength printable charts flexibility routines body. How to write your own golf fitness program. Golf fitness exercise
0 Response to "Golf Fitness Program Pdf"
Post a Comment