A Total Body Training Session All Golfers SHOULD TRY...
Do you split up your training into upper and lower body sessions?
Maybe you're a push : pull trainee?
Or a muscle splits type of athlete?
I tend to NOT recommend ANY of these methods when it comes to organizing your training week.
In my opinion, there are better ways!
Instead, let's train TOTAL BODY everyday.
Let me explain...
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At SCRATCH, most training days are TOTAL BODY.
Meaning that the entire body gets worked in some way during the training day.
Now, this doesn't mean that we torch our biceps every day of the week.
It means we carefully apply and balance stressors throughout our bodies during the course of a training week.
For example, a week may look like this:
Monday - Upper Body Dynamic Effort + Lower Body Max Effort + Spinal Health
Wednesday - Lower Body Dynamic Effort + Upper Body Max Effort + Upper Body Glaze
Friday - Rotational Power + Upper Body Strength + Lower Body Hypertrophy
You'll notice that every day we stress a component of the upper body, lower body, and core - but the stressors being applied differ drastically!
By balancing and carefully applying unique stressors to different patterns and muscles throughout the week, we can OPTIMALLY stress the body to create physical adaptations that thrive on the golf course.
HERE'S YOUR NEXT TOTAL BODY TRAINING DAY...
STEP 1: SPRINT
The first phase of our training day today is SPRINTING.
*** WARM UP THOROUGHLY ***
Sprinting is one of the first exercises I see gets lost as we age - and this is a mistake!
It may be the BEST exercise we can do to resist aging and loss of speed.
Now - if you haven't sprinted in 6 months, or 6 years, you shouldn't max sprint today.
AND be sure to WARM-UP THOROUGHLY
Instead, you should push for a 75% "run."
Recover fully.
And then next week come back and try to hit 80%.
Then 85%.
Etc.
This is how progression works.
For today - let's try to hit 8 20-yard sprints at ~75% of max effort.
After a THOROUGH warm-up.
STEP 2: UPPER BODY MAX EFFORT
This can be accomplished in many different ways.
Pick two of them.
Work up to a HEAVY load that you can barely complete for 5 reps.
STEP 3: GREASE THE SPINE
Grease limits friction - it helps the flow of objects in contact with one another - it improves fluidity.
Let's grease the spine.
But instead of actually adding grease, we're simply going to MOVE IT which will have the same effect.
Here's a great spinal flow if you need some guidance!
STEP 4: JUICE THE ARMS
Strong and healthy biceps are IMPORTANT for your golf swing!
Don't believe me? Read this.
Ripping some bicep curls a few times a week won't only fill the sleeves but it'll add function to your body and movement!
Give this TOTAL BODY GOLF TRAINING SESSSION a try and let me know how it goes!
GOOD LUCK!
Join the hardest working crew in golf - the SCRATCH CREW - at this LINK.
Carter Schmitz
Founder and Head Coach - SCRATCHGolfTraining.com
CSCS, TPI
Carter is a strength and conditioning coach out of the Milwaukee area working with athletes, in-person and virtually. Having helped hundreds of athletes, ranging from the middle school to the professional level and beyond, Carter brings a breadth of experience and knowledge to every athlete he works with. He launched SCRATCHGolfTraining.com in the summer of 2021 to help empower golfers to greater performance and longevity.
Carter believes ALL golfers are athletes, and they should be training accordingly.
Become a SCRATCH Athlete today, and start training like the ATHLETE you are!
