Cochran's golf fitness programs: Level One

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In this past series of articles, we have covered in detail the modalities enveloped in a golf-specific, in-season golf fitness program. In addition, sample exercises have been provided to utilize in each section of such a program. At this point we can begin the process of developing some sample in-season golf fitness programs for your benefit.

Sean Cochran

Sean Cochran is one of the most recognized golf fitness instructors in the world today. He travels the PGA TOUR regularly and works with TOUR professionals, most notably Phil Mickelson.
In addition to working with Mickelson, Cochran has worked with LPGA Champion Hee Won Han, U.S. Open Champion Corey Pavin, world-renowned golf instructor Rick Smith and short game expert Dave Pelz.
To learn more about Sean and his golf fitness programs, click here

Prior to the description of the first sample program, let us review the specific sections comprising a golf fitness program. First and foremost, it will be necessary to perform an assessment of your current golf fitness levels. Such an assessment will provide key information on individual aspects in the areas of flexibility, balance capacities, muscular strength, and power outputs relative to the golf swing. Information gathered from this assessment will allow you to individualize your golf fitness program to your physical needs.

Once the assessment step of the process is complete, the development of your individualized golf fitness program can commence. The template of your in-season golf fitness program is separated into different categories of exercises. These categories of exercises are as follows: flexibility, balance, core, power, and functional strength. A comprehensive golf fitness program will contain a series of exercises within each of the categories above in accordance to the needs of the individual golfer.

The exercises within each section of the program have the goal of developing the physical parameters of the body required for the golf swing. In addition to utilizing exercises within each category listed above, I also recommend that you follow a specified order in terms of performing the exercises. The reason for this guideline is to allow for the proper ratios of flexibility, strength, endurance, and power to be developed within the body for the golf swing.

For example, flexibility exercises are found at the beginning of your golf fitness program to develop the ranges of motion and mobility required of the golf swing, whereas strength training exercises are found in the later parts of the program. The reason behind this exercise order is because the development of strength without mobility will not provide as great of benefit to golfer.

Once we understand the importance of an assessment, the sections that make up an in-season golf fitness program, and the order of exercises, we can now begin the development of some sample in-season golf fitness program. Please be aware that these are "sample" in-season golf fitness programs with the intent of providing you with an idea how to develop your own individualized program. There are no "cookie cutter" golf fitness programs. Every individual is different and, as a result, has different physical requirements that need to be addressed in a program.

The first sample program we will provide is termed the Level One In-Season Golf Fitness Program. This sample program is intended for the individual who is new to resistance training, physical fitness, and/or golf. Remember, it is important to follow the correct exercise sequence with the program, pay strict attention to technique with each exercise, and perform the number of repetitions you are comfortable completing with each exercise. Prior to beginning a program, it is suggested to perform a 5-10 minute aerobic warm-up. Such a warm-up prepares the body for the exercises and can be completed using a stationary bike, treadmill, walking, or treadmill jog.

LEVEL ONE SAMPLE IN-SEASON GOLF FITNESS PROGRAM

Flexibility Exercises

1. Standing Calf Stretch - 30 second hold

2. Kneeling Hip Flexor Stretch - 30 second hold

3. 90/90 Hamstring Stretch - 30 second hold

4. Cats - 30 second hold

Balance Exercises

1. Address Position Single Leg Rotations - 1 set x 10 repetitions

Core Exercises

1. Cobra - 2 sets x 10 repetitions

2. Bent Knee Marches - 2 sets x 10 repetitions

3. Jack Knife - 2 sets x 10 repetitions

Functional Strength Exercises

1. Rotational Medicine Ball Squat - 1 set x 10 repetitions

NOTE: The sample program listed above is again for reference only. Individual needs and requirements must be taken into account when you are developing your golf fitness program.