Jason's training log

JGP718

Level 2 Valued Member
Ive created this log to help track my progress and keep me accountable.

Goals:

I am a PGA golf professional and looking to get back into competition in my s cation this season after almost 6 years away. I'm looking to improve my mobility, stability through the midsection and create and strong foundation in my legs to provide my swing with more power. I'm looking to return my club head speed to a minimum of 115mph which is where I was during my competitive seasons in college.

Strength Goals:

300lb deadlift
100 Kb swing in 5 minutes with my 24kg bell

Plan:

I will be following PTTP 2 days per week and S&S 2 days per week. I will keep my pressing strength with a kb military press and getups lighter with 5 second holds in each position.

I will utilize pressing reset drills for my mobility/flexibility/warmup routine and the passive stretches from S&S nightly. On S&S days I will do the goblet squats to warm up also.

I have had a very difficult time the past few years sticking to a program long enough to see results. I plan to ease in very slowly and make sure my form is perfect before I really push myself hard. I plan to test at 3 months (April 1) on my progress. Right now the most I could push myself on the deadlift was 205lbs.

Wish me luck!
 

Tarzan

Level 4 Valued Member
Best of luck reaching your goals Jason!

Starting a log is a good way to stay motivated and track your progress.

I see your training will involve a fair degree of bilateral work in fixed plane ie deadlifts, there will be some rotational stabilisation work with the TGU's and one handed swings from S&S but not a great deal of dynamic rotation work.

Have you considered adding some rotational aspect to your training ?

Maybe some landmines or sandbag work could have a place in your training.

Indian clubs are good way to incorporate some rotational work that could compliment the heavier stuff and be beneficial to a golfer too.

All the best, I hope you do well and maybe even get a tour card some time soon.
 

JGP718

Level 2 Valued Member
1/9/17

Resets
DL 5-3-2 135lbs 3 minute rest between sets
KB press 35lb 2x4 3 minute rest between sets
 

JGP718

Level 2 Valued Member
Best of luck reaching your goals Jason!

Starting a log is a good way to stay motivated and track your progress.

I see your training will involve a fair degree of bilateral work in fixed plane ie deadlifts, there will be some rotational stabilisation work with the TGU's and one handed swings from S&S but not a great deal of dynamic rotation work.

Have you considered adding some rotational aspect to your training ?

Maybe some landmines or sandbag work could have a place in your training.

Indian clubs are good way to incorporate some rotational work that could compliment the heavier stuff and be beneficial to a golfer too.

All the best, I hope you do well and maybe even get a tour card some time soon.
Thanks @Tarzan. I do a lot of medicine ball work for my practice drills. So I do get some rotational work from that. I'm usually doing somewhere around 100 rotations with just a basketball right now to sync up my arms with my torso daily so I was a little afraid of adding an additional rotational move!
 

Wesker11

Level 6 Valued Member
Hi JGP718, I'm a golfer too, minus the talent.

That being said, I have taken my CHS up to 110 with StrongFirst material. You might not need it, but if you want more turn check out the bent press. Instant thoracic opener.

Best of luck.
 

JGP718

Level 2 Valued Member
1/10/17

Goblet squats 3x5 25lb kb
2H swings 24kg 10-10-10-10-10
Getups 5 25lb kb
 

JGP718

Level 2 Valued Member
1/13/17

Really like the feeling the S&S program gives me. I'm thinking I may focus just on that and suspend my deadlift goals until I've achieved at least simple. I'm also really focusing on my t-spine mobility to help my golf swing. The self test from the movement book revealed my upper torso rotation to be really poor.

S&S warmup 35lb kb
5x10 2H swings 24kg
Getup 16kg 2x5

T-spine mobility exercises
 

JGP718

Level 2 Valued Member
S&S warmup 16kg kb
5x10 2H swings 24kg
3x5 kneeling ab wheel rollouts

Working on tspine rotation and lay length
 

JGP718

Level 2 Valued Member
Renewed my commitment to training after receiving some great instruction last weekend!

Foam Rolling
Ankle Dorsiflexion 2L-1R Bouncing in end range 3x10
Pre-Loaded leg raises- 6 per leg
Cook hip lift 2 sets Left 1 right x10
Tall kneeling Palloff press 1x10
Hip flexed torso rotations 5 each directions fighting legs to get straight
Around the world planks

Emom kb swing 10x5 20kg
3x1 getups 20kg

Trying to feel recharged after my workouts.

Evening: hip flexor stretch and bretzel
 

JGP718

Level 2 Valued Member
Foam Rolling
Ankle Dorsiflexion 2L-1R Bouncing in end range 3x10
Pre-Loaded leg raises- 6 per leg
Cook hip lift 2 sets Left 1 right x10
Tall kneeling Palloff press 1x10
Hip flexed torso rotations 5 each directions fighting legs to get straight
Around the world planks

Emom kb swing 5x5 20kg
1x3 without bell drop getups 16kg

Evening: hip flexor stretch and bretzel
 

JGP718

Level 2 Valued Member
Foam Rolling
Ankle Dorsiflexion 2L-1R Bouncing in end range 3x10
Pre-Loaded leg raises- 10 per leg
Cook hip lift 2 sets Left 1 right x10
Tall kneeling Palloff press 1x10
Hip flexed torso rotations 5 each directions fighting legs to get straight
Around the world planks

KB Swings 2H 5x10 24kg
5x1 getups 20kg

Evening: hip flexor stretch and bretzel
 

JGP718

Level 2 Valued Member
3/16/17
Foam Rolling
Ankle Dorsiflexion 2L-1R Bouncing in end range 3x10
Pre-Loaded leg raises- 10 per leg
Cook hip lift 2 sets Left 1 right x10
Tall kneeling Palloff press 1x10
Hip flexed torso rotations 5 each directions fighting legs to get straight
Around the world planks

KB Swings 2H 5x10 24kg
5x1 getups 20kg

Evening: hip flexor stretch and bretzel
 

JGP718

Level 2 Valued Member
3/17/17
Off day

3/18/17
Foam Rolling
Ankle Dorsiflexion 2L-1R Bouncing in end range 3x10
Pre-Loaded leg raises- 10 per leg (less tension on bands)
Cook hip lift 2 sets Left 1 right x10
Tall kneeling Palloff press 1x10
Hip flexed torso rotations 5 each directions fighting legs to get straight
Around the world planks

KB Swings EMOM 6 minutes 16kg 1H swings
5x1 getups 16kg

Evening: hip flexor stretch and bretzel
 

JGP718

Level 2 Valued Member
I'm back after a long golf season! Time to go after simple!

9/22/17
Foam Roll
Pre Load Leg Raise - 10 per side
Bretzel x 10 breaths per side
5x10 kb swings 24kg 30 seconds rest between sets
1 min rest
5x1 getup 16kg


9/23/17
Foam Roll
Pre Load Leg Raise - 10 per side
Bretzel x 10 breaths per side
5x10 kb swings 24kg 30 seconds rest between sets
1 min rest
5x1 getup 16kg

Nice to be back. Really concentrating on staying back on the heels during the swings and feeling solid on the ground
 

JGP718

Level 2 Valued Member
9/24/17

Hotel Workout
Foam Roll
Pre Load leg raise x 10
DB DL 3x10 50lb
DB military press 3 x 8 35lb
Bench rows 2x8 35lb
Shoulder flys 3x10 10lbs
Stir the pots 2x10 each direction
 

JGP718

Level 2 Valued Member
11/17/17

Goblet Squats 3x5 16kg
Hip bridges 3x5

2H swing 10x10 emom 16kg
TGU 5x1 16kg (with press in half kneeling)
 

JGP718

Level 2 Valued Member
11/18/17

Foam Roll
Loaded leg lifts 10 reps
1/2 kneeling paloff press 10 per side
Straight leg hip rotations 10 reps
1H farmers carry 24kg 2x4laps per hand
Double Rack carries 16kg 2x4 laps
SLDL 1x5 per leg (unweighted)
6lb med ball golf turns 2x5 each direction
 

JGP718

Level 2 Valued Member
11/20/17

Goblet squats 3x5 16kg
Hip bridge 3x5
Halos 3x5
10x10 2H swing EMOM 16kg
5x1 Getup 16kg (with press in half kneeling)
 

JGP718

Level 2 Valued Member
11/21/17

Goblet squats 3x5 16kg
Hip bridge 3x5
Halos 3x5
10x10 2H swing EMOM 16kg
5x1 Getup 16kg (with press in half kneeling)
 
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