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The Sweat Series: Golf

The Sweat Series: Golf
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Throughout his years of coaching, Richard has had the opportunity to work with a broad demographic of clients including world and Olympic level athletes, NHL players and inspiring up-and-comers. This summer, he has paired up with the Town's End girls to help them with workouts to improve their game. He has created strength and conditioning programs for national level teams across a wide range of disciplines including raquet sports, swimming, skating and martial arts. Richard continues to push the boundaries of sports innovation and relies on a thoughtful, balanced approach to training.

EQUIPMENT REQUIRED

·      Medicine ball
·      Light tension exercise tubing
·      Medium / heavy tension exercise tubing
·      Yoga or Stretch Mat
·      Open space (Golf Course, Park, Back Yard etc.)
·      Park Bench

WARM-UP:

The purpose of the warm-up is to prepare the body and all of its systems to meet the demands of the training session. This section is broken up into 3 sections: Activation, Dynamic Flexibility and General Movement.

Activation: The goal of this section to activate the muscles of the hips, core and torso, so the right muscles and firing at the right times during the movements involved in the training session or activity.

General Movement: More like your classic warm-up. The goal here is to increase blood flow and increase the core temperature of the body.

Dynamic Flexibility: The goal of this component of the warm-up to open up the body and prepare it to move through the ranges of motion required by the sport or activity

ACTIVATION

Do each of these components once for the prescribed number of reps or length of time.


·      Alternating Arm Reach Front Plank x 5 reps per side: Assume a normal front plank position on your elbows and toes. Take one elbow off the ground and reach one arm forward to full extension, hold briefly for 1 second, then repeat on the other side. Try not to rotate as you reach.

·      Marching Glute Raise x 5 per side: Lie on your back with your knees bent and feet flat on the ground as though you were going to do a sit-up. Squeeze your glutes and extend your hips up off the ground to full extension. Hold this position then bring one knee upward toward your waist without letting your hips drop or fall to side. Slowly return the foot back to the ground and repeat on the other side.

·      Side Plank 20 seconds per side: Lie on your side. Place your elbow on the ground directly under your shoulder. Then stack your legs and feet on top of each other. Placing your weight on your elbow and the side of your body foot, lift your side completely off the floor and hold the position for the indicated length of time then repeat on the other side.

·      Tubing Y Shoulder Raise: Wrap a piece of light tubing around one of the legs or arms of the bench. Grab the tubing by the ends in each hand. Keeping your arms straight, raise your arms upward at a 45 degree angle. This will create the shape of a Y with your arms. Hold briefly at the top then lower and repeat. 

DYNAMIC FLEXIBILITY

Do each of these components once for the prescribed number of reps or length of time.

·      Overhead Reach to Standing Toe Touches x 5 reps: Stand with your feet together. Reach your arms overhead as high as you can, looking up at the sky. Then bend forward at the waist and reach for your toes. Hold the bottom for 2 seconds then come back up and repeat.

·      Knee Hug to Walking Lunge x 3 reps per side: Stand on one leg, grab the knee of the free leg and pull it upward has high as you can, then fall forward and step into a lunge on the leg you were just holding. Stand up the repeat the same action on the other side

·      Alternating Lateral Lunge x 3 reps per side: Stand with your feet together. Take a big step out to one side, squatting down and loading all your weight on to the outward leg. Both feet should be flat and facing forward. The leg of the non-lunging leg should be straight creating a stretch in the inner thigh.

·      Standing Rotations x 3 reps per side: Stand with your feet a little wider than shoulder width apart. Bend your elbows to 90 degrees and raise your arms to shoulder height. Turn your shoulders and hips as far as you can to the right, pivoting your feet in the same direction then reverse the motion and rotate in the other direction.

GENERAL MOVEMENT

Do each of these components once for the prescribed number of reps or length of time.

·      Fwd Jog: Jog back and forth for about 30 seconds

·      Squats: Squat up and down quickly for 15 reps

·      Jumping Jacks: Just like gym class for about 20 seconds 

MEDICINE BALLS

MB1. Vertical Med Ball Throw 3 sets / 5 reps / 30 seconds rest then repeat: Assume an athletic stance, similar to the one used when driving the golf ball. Hold a medicine ball with two hands at arms length in front of you. Squat down and bring the med ball between your knees, then jump up explosively, pull your arms overhead and throw the ball straight up as high as you can. Be sure to step out of the way as the ball bounces. Retrieve the ball and repeat. 

MB2. Single Leg Diagonal Med Ball Chop 2 sets / 5 reps per direction per side / 30 seconds rest after completing both sides then repeat:  Stand on one leg, holding a medicine ball in both hands. Keeping your arms straight move the med ball in diagonal line from one hip, up and above the opposite shoulder. Do this action for the 5 reps then perform the same action in opposite direction. Once you’ve completed the reps in both directions repeat the same process, standing on the other leg.

MB3. Single Leg Forward Medicine Ball Throw 2 sets / 10 reps per side / 30 seconds rest then repeat: Stand about 1 metre in front of a concrete wall. Hold a medicine ball in front of your chest with both hands. Balance on one leg, then throw the ball against the wall, catch the rebound and repeat for the indicated number of reps. Throw as hard as you can. If you don’t have a wall, you can through the ball back and forth with a partner.

MB4. Perpendicular Med Ball Rotational Throw 2 sets / 5 reps per side / 30 seconds rest then repeat: Stand sideways to a concrete wall. Hold a medicine ball in both hands. Assume an athletic stance, like the one you would take when driving a golf ball. Turn your shoulders and hips away from the wall, bringing the ball to the side of your hips opposite to the wall. Then rapidly turn your hips and shoulders and throw the ball against the wall. Catch the bounce and repeat 

STRENGTH CIRCUIT

A1. Tubing Squat to Row: 10 reps / Go directly to A2 after completing reps:

Wrap the tubing around one of the legs of the bench. Face away from the bench, holding each of the handles. Walk backwards to create tension in the tubing. Squat down with your arms straight, then stand up and pull the handles toward yourself, bringing your hands beside your ribs and elbows past your torso. Imagine your using a rowing machine.

A2. Bench Push-ups: 10 reps / Go directly to A3 after completing reps: Perform your push-ups, using the bench to modify the difficulty. Push-ups can be done with your hands on the backrest of the bench, on the seat of the bench, on the ground or for the most difficulty with your feet on the bench and your hands on the ground.

A3. Rear Foot Elevated Bench Split Squat: 10 reps per side / Go directly to A4 after completing reps: Stand with your back to the bench. Place one of your feet on top of the bench, then move the other foot about 1 to 2 feet away from the bench. The taller you are the farther you need to stand in front of the bench. Lower yourself into a single leg squat on the front leg as low as you can, then come stand back up

A4. Tubing Anti-Rotation Press: 10 reps (2 sec holds) per side / Rest 60 seconds after completing reps then go back to A1 and repeat the circuit: Wrap the tubing around one of the legs or arms of the bench. Stand sideways to the bench, holding the handles together in both hands against your chest. Step away from the bench to create tension in the tubing. Press the handles away from your chest until your arms are fully extended. Hold this position for 2 seconds resting the pull from the tubing. Return your hands to your chest and repeat.

CARDIO (OPTIONAL)

Option 1: Golf Course Run

Start at the clubhouse. Run the entire golf course covering all 18 holes. Time how long it takes you. Try to improve your time the next time you do this workout

Option 2: Body Weight Tabata

In this sequence you will complete 8, 20 sec intervals of high intensity exercise, resting 10 seconds between intervals. During the odd numbered intervals perform exercise 1 and exercise 2 during the even numbered intervals

Exercise 1: High Knees

Exercise 2: Squats or Squat Jumps

COOL-DOWN

·      2 – 3 minute light jog
·      Full-body static stretch
·      Foam Roll – Emphasizing lower body
·      Re-fuel and rehydrate

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