Cochran's golf fitness programs: Level Two

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Our last article introduced the first of a series of sample in-season golf fitness programs. In addition we discussed the importance of an assessment, exercise order, and why a "cookie cutter" approach does not work in terms of program design for the golfer.

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

Another subject touched upon in the last article was mobility. If you recall, mobility is the ability of the body to have the required joint ranges of motion and flexibility to execute the golf swing. The process by which mobility is achieved is through the implementation of flexibility training.

The body not only requires mobility within the joints and muscles of your body to execute the golf swing, it also requires stability. When we think of stability it probably conjures up an image of some object that is very strong and sturdy, which is a good visual for this concept.

Stability is the ability of the human body to maintain proper joint alignment and postural position during movement. (Clark, Michael, National Academy of Sports Medicine). Relative to the golf swing, stability is the ability of your neuromuscular system to maintain the proper postural positions (i.e. fixed spine angle), sequence the biomechanical movements of the swing and develop power.

Stability is the combination of balance, muscular strength and endurance. If you notice in the development of your in-season golf fitness program, a series of modalities are provided to develop all three of these components of stability. The exercises found in the balance, core, and functional strength sections of your program will increase the stability component of your body relative to the golf swing.

Again, we must develop both mobility and stability within the body for the golf swing. All too often stability is developed while mobility is ignored, and if the body has the stability to execute the golf swing, but lacks mobility, the golf swing will suffer. The opposite can be said as well. If the body has mobility but lacks stability, again the golf swing will suffer. So keep in mind, it is a process of developing both mobility and stability within the body for the golf swing.

Looking at the next sample in-season golf fitness program you will notice the addition of some exercises as well as exercises present in the Level One Program. The reason for this is just because we are advancing to a more difficult program does not mean the exercises found in the previous program are not advantageous.

It is again important to note these are sample golf fitness programs with the goal of providing ideas on how to set up your own individualized program. Remember there are no "cookie cutter" programs relative to golf fitness training, every golfer has different needs and requirements to be met by their training program.

The Level Two Sample In-Season Golf Fitness Program builds upon the physical foundation developed in the level one program. If you had spent 8 to 12 weeks using the Level One In-Season Golf Fitness Program as a template, it would be safe to say the foundation has been built to move onto a more advanced training program, and the Level Two Program is that program.

The exercises and modalities found in the Level Two Program will be more challenging, and the program will continue to progress your swing from the Level One Program. In addition to the exercises becoming more challenging, the addition of power training will implemented. Listed below is the Level Two Sample In-Season Golf Fitness Program. Refer back to previous articles for exercise descriptions. Execute each exercise with the correct technique for the number of suggested repetitions. Do not compromise any form of any exercise to achieve a specific number of repetitions: rather perform the number of repetitions for the given exercise that you can complete correctly. And again this is a SAMPLE program to use as a template to develop your own individualized program.

LEVEL TWO SAMPLE IN-SEASON GOLF FITNESS PROGRAM (Click on each exercise to learn more)

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

2. Single Leg Airplane Rotations w/ Physio-Ball 1 set x 15 repetitions

Core Exercises

1. Cobra 2 sets x 15 repetitions

2. Bent Knee Marches 2 sets x 15 repetitions

3. Jack Knife 2 sets x 15 repetitions

4. Hip Circles 2 sets x 10 repetitions

Power Exercises

1. Address Position Medicine Ball Swings 1 set x 10 repetitions

Functional Strength Exercises

1. Rotational Medicine Ball Squat 1 set x 10 repetitions

2. Rotations Medicine Ball Dead Lift 1 set x 10 repetitions

3. Lunge Tubing Pulls 1 set x 10 repetitions

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.