Cochran's golf fitness programs: Level Three

text size

Learn more: Sean Cochran fitness page | Sean Cochran archive

The past two articles have provided you with two sample golf fitness programs, which have utilized the modalities, exercises, and principles that we've discussed this past season. Again, it is important to note that the programs provided up to this point are sample programs for you to utilize in the development of an individualized golf fitness program. Remember, there is not a "cookie cutter" golf fitness program that will meet the needs and demands of every golfer. Each golfer is an individual with different physical needs that must be addressed by such a training program.

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

Additionally, last week's article presented the principles of mobility and stability training relative to the golf swing. 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. Stability correlates to the ability of your body to maintain proper joint alignment and postural positions during execution of the golf swing.

Where as mobility is contingent upon flexibility training, the development of stability is based upon the modalities of balance, core, and functional training. Both are needed by the body in order to execute the golf swing efficiently and you will notice the majority of the sample golf fitness programs are centered upon developing mobility and stability for the golf swing.

A final component of the sample golf fitness programs is power. If you recall from previous articles, power is the ability of your muscles to generate the greatest amount of force in a short amount of time. Relative to the golf swing power is connected to club head speed, and basically an increase in the power outputs of the body will positively affect your clubhead speed (i.e. the ball should travel farther).

The development of power within the body is basically contingent upon strength and speed. It is the combination of speed and strength in the muscles that will equate to the power outputs associated with the golf swing increasing. One without the other will not work and it is necessary to develop a base of strength within your body before implementing exercises to induce speed improvements. For this reason you will see a large amount of time and energy is spent on developing strength in your body through stability training (i.e. balance, core functional) before implementing power exercises to improve speed as we saw in the Level 2 Sample Program.

The Level 3 Sample Golf Fitness Program listed below will continue to build on these principles with the introduction of additional power training exercises as well as keeping your mobility and stability training intact. Again, remember the program listed below is a SAMPLE program, and is to be used as a template in the development of an individualized golf fitness program. This is the third sample program provided and should not be implemented into your training until a substantial amount of time is spent working with the Level One and Two programs. Anywhere from 6-8 weeks dependent upon consistency should be the amount of time spent training at both the Level One and Level Two programs prior to advancing to the Level Three program.

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

2. Single Leg Medicine Ball Rotations 1 set x 15 repetitions

Core Exercises

1. Prone Hold 1 set x 30 seconds

2. Bent Knee Back Hold 1 set x 30 seconds

3. Bent Knee Marches 2 sets x 15 repetitions

4. Physio-Ball Crosses 2 sets x 15 repetitions

5. Jack Knife 2 sets x 15 repetitions

Power Exercises

1. Medicine Ball Chop Throws 2 sets x 10 repetitions

Functional Strength Exercises

1. Rotational Medicine Ball Squat 2 sets x 10 repetitions

2. Rotations Medicine Ball Dead Lift 2 sets x 10 repetitions

3. Alternating Tubing Pulls 2 sets x 10 repetitions

4. Lunge Tubing Pull 2 sets 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.