MOVEMENT SPECIFIC GOLF TRAINING
ALL WORKOUTS ARE BASED ON MY 20 PLUS YEAR WORKING RELATIONSHIP WITH
CHRIS WELCH FOUNDER OF ZENO LINK A LEADER IN THE FIELD OF BIOMECHANICS WHO ONE OF THE TOP GOLF INSTRUCTORS
IN THE WORLD CALLED CHRIS WELCH “THE BEST KEPT SECRET IN GOLF"
OUR TRAINING METHODS FOCUS ON DEVELOPING CORRECT SWING SPECIFIC
PATTERNS THAT ARE PRESENT IN ALL HIGH-LEVEL GOLFERS.
STARTING FROM THE GROUND UP THROUGH THE CORE UP TO THE UPPER TORSO
OUT TO THE ARMS AND FINALLY THE WRISTS AND THEN CLUB
WHEN EACH NEW PATTERN IS LEARNED WE THEN START TO BLEND ALL THOSE
INDIVIDUAL MOVEMENTS INTO ONE POWERFUL REPEATING GOLF SWING
SIMPLY STATED THE CLOSER AN EXERCISE IS TO PRODUCING THE ACTUAL DEMANDS OF THE
ACTIVITY THE MORE IMPACT IT WILL HAVE ON PERFORMANCE
WORKOUT PROGRESSIONS
MOBILITY: INCREASE RANGE OF MOTION AND READY THE BODY FOR OUR NEXT PROGRESSION
FUNCTIONAL EXERCISES: STRENGTHENING AND PREPARING THE MUSCLES USED FOR THE NEXT SEGMENT
PST (PROGRESSIVE SKILLS TRAINING) SWING RELATED PATTERN DEVELOPMENT MOVEMENT
OUR WORKOUTS ARE DESIGNED TO IMPROVE
FLEXIBILITY-MOBILITY- STRENGTH- SWING SEQUENCING
SAMPLE WORKOUT
FOUNDATIONAL PATTERNS SIX WEEK BLOCK
BLOCK ONE WEEK ONE
MOBILITY
figure 4 with rotation, 2 sets of 2 rotations per side
sitting knee to chest with rotation, 3 sets of 1 per side
TGU sit-up, 2 sets of 5 per side
90-90 transfers, 2 sets of 3 rotations per side
Functional Exercises: GLUTE ACTIVATION
https://youtu.be/8N9qo45anOs
3 sets, 7 reps:
sumo stance, kb deadlift, activate glutes
RFE split stance squat, engage glutes hip pelvis
Alternating forward lunge pelvic mobility, glute engagement
Progressive Skills Training (3 sets, 5 reps) -FOUNDATIONAL PATTERNS LOWER BODY/CORE
https://youtu.be/rTQH-BL9Jvc
sitting med ball pass (both sides) anchor lower body, engage the core create counter torque
kneeling med ball pass (only right side) load, drive linear, brace lead side
holding post, press lower body forward with rotation (only right side) foundational pattern
press lower body forward with rotation (only right side) begin to feel how linear creates rotation
