Steal My Workouts

Mid length Goal:

I won a professional golf tournament by August 31st 2013

Monthly goal:

I stick to my weekly schedule every week by June 30th 2013

Weekly goals:

I practice putting for 30 mins a day 6 days a week by June 12th

I practice wedges shots inside 100 yards 1 hour per day 3 days per week by June 12th

I practice hitting a variety of shots with a patient tempo on and off the course 1 hour per day 6 days per week by June 12th

I spend 5 hours per week training physically by June 12th

Did I achieve my Goal?

2 out of 4

What I did to achieve my Goal

Feeling better this week, so no excuses. So why only 2 out of 4? Well I put in 3 high-intensity, hour-long sessions at the gym, and that on top of work and practice was pretty exhausting. I will reassess this fitness goal. Putting practice is easier to fit in as I find shorter, more frequent sessions more effective.

Time spent on full swing – 6 hours

Time spent on shots inside 100 yards – 1 hour

Time spent on putting – 3 hours

Rounds played this week, where, score, fairways/greens/putts

Practice rounds at Oaks North – did not keep stats; will try to in the future

Time spent in the gym – 3 hours + stretching

Workouts I did –

Thursday –

Friday – Full Body Strength

Saturday –

Sunday –

Monday – Full Body strength

Tuesday –

Wednesday – Power

Thoughts on the week –

Had a lot more energy this week. Feels like I spent most of it in the gym! More on my workouts below. Still not had much motivation to practice wedges. I practice them at Carlton Oaks golf course which is close by to my house. My plan was to hit the gym then work on wedges early on in the day before work. Then I tend to work on full swing at Oaks North where I work. I can do putting at either course. I struggled to get up in time to fit in wedge practice after the gym and before work. I feel like I am close to setting up an effective practice schedule. I just need a bit more sleep to manage it!

What you can learn from my experience

I’ve talked a little about my fitness routine for golf but not in much detail. I want to describe what I am actually doing and why.

Full body strength – this workout is designed to improve my overall strength and stability

Warm up – Foam roll calves, IT band, quad, adductors, glutes, lats and spine.

(Plank on bosu 30 sec, side plank with feet on bosu 30 sec each side, Superman 3 x 10 sec) repeat circuit twice.

(Single leg deadlift 10 each leg, walking lunge with medicine ball rotation x16) repeat circuit twice

Main – (Single leg squat x 10 each leg, push up x 20, pull up x 10, single arm overhead press x 10 each arm) repeat circuit 3 times

(Split squat x 10 each leg, single arm dumbbell chest press on fit ball x 10 each arm, single arm bent over row x 10 each arm, single arm shoulder raise x 10 each arm) repeat circuit 3 times

Cool down – full body stretches

Power – This workout is designed to increase my ability to produce power

Warm up – Foam roll calves, IT band, quad, adductors, glutes, lats and spine.

(Plank on bosu 30 sec, side plank with feet on bosu 30 sec each side, Superman 3 x 10 sec) repeat circuit twice.

(Single leg deadlift 10 each leg, walking lunge with medicine ball rotation x16) repeat circuit twice

Main – Barbell clean x 8, battle rope vertical waves 30 secs, barbell push press x 8, battle rope slams 30 secs, barbell clean x 8, battle ropes horizontal waves 30 secs, barbell push press x 8, battle rope slams 30 secs, barbell clean x 8, single rope vertical wave 30 secs, barbell push press x 8, single rope vertical wave 30 secs.

Cool down – full body stretches

Goals for next week –

This next week I will be on vacation, so my goals are to relax, recuperate and enjoy!

See my original Project Awesome post for details about Project Awesome and links to each week’s posts.