Jason's training log

Discussion in 'Training Logs' started by JGP718, Jan 9, 2017.

  1. JGP718

    JGP718 Double-Digit Post Count

    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!
     
    Philippe Geoffrion and Anna C like this.
  2. Tarzan

    Tarzan More than 500 posts

    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.
     
    Swann 1 likes this.
  3. JGP718

    JGP718 Double-Digit Post Count

    1/9/17

    Resets
    DL 5-3-2 135lbs 3 minute rest between sets
    KB press 35lb 2x4 3 minute rest between sets
     
  4. JGP718

    JGP718 Double-Digit Post Count

    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!
     
    Tarzan likes this.
  5. Wesker11

    Wesker11 More than 300 posts

    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 likes this.
  6. JGP718

    JGP718 Double-Digit Post Count

    1/10/17

    Goblet squats 3x5 25lb kb
    2H swings 24kg 10-10-10-10-10
    Getups 5 25lb kb
     
  7. JGP718

    JGP718 Double-Digit Post Count

    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
     
  8. JGP718

    JGP718 Double-Digit Post Count

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

    Working on tspine rotation and lay length
     
  9. JGP718

    JGP718 Double-Digit Post Count

    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
     
  10. JGP718

    JGP718 Double-Digit Post Count

    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
     
  11. JGP718

    JGP718 Double-Digit Post Count

    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
     
  12. JGP718

    JGP718 Double-Digit Post Count

    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
     
  13. JGP718

    JGP718 Double-Digit Post Count

    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
     
  14. JGP718

    JGP718 Double-Digit Post Count

    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
     
    Anna C likes this.
  15. JGP718

    JGP718 Double-Digit Post Count

    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
     
  16. JGP718

    JGP718 Double-Digit Post Count

    11/17/17

    Goblet Squats 3x5 16kg
    Hip bridges 3x5

    2H swing 10x10 emom 16kg
    TGU 5x1 16kg (with press in half kneeling)
     
  17. JGP718

    JGP718 Double-Digit Post Count

    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
     
  18. JGP718

    JGP718 Double-Digit Post Count

    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)
     
  19. JGP718

    JGP718 Double-Digit Post Count

    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)
     
  20. JGP718

    JGP718 Double-Digit Post Count

    11/22/17

    Goblet Squats 3x5 16kg
    1H Swings EMOM 16-16-16-16-16
    Getup 16-16-16-16-16
     

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