What’s holding your golf game back?
How can you expect to drive the ball further or have a consistent swing if your body lacks the proper foundation and fitness to swing the club and play the game?
Since Tiger Woods came onto the scene in 1996 and showed us what a difference strength, stability, and mobility make, those three attributes have been widely accepted aspects of the game of golf.
The first steps many golfers take to improve their game are to buy new equipment, play more golf, or get lessons. Although these are some possible solutions, there are many times our golf game is not a reflection of our skill as a golfer or the equipment we use as much as a reflection of our body’s physical limitations.
What does it take to get fit for golf?
Time and equipment availability are common challenges I have faced in working with both professional (PGA and LPGA) and amateur golfers.
These workouts were designed with minimal equipment requirements and are approximately thirty minutes in duration. They are scheduled for three times a week with a rest day in between. For example, you might train on Monday, Wednesay, and Friday each week.
There are three major cycles:
- General preparation and conditioning
- Strength and power
- Complex power and speed
Be sure to read the Introduction to Strength and Conditioning for Golf article and consult your doctor if you have medical problems that could affect your ability to safely train or play.
Week 1
Day 1
1. Face-the-corner (wall) squat: 80% 1RM, 30 sec rest, 2-2-2 tempo
Note: thighs go just below parallel.
2. Push up: 80% 1RM, 30 sec rest, 2-2-2 tempo
If full push ups aren’t possible, try:
- Push ups on your knees
- 7-second planks
3. Pull up: 80% 1RM
Note: neck touches bar.
If full pull ups aren’t possible, try:
- Chin up
- Flexed-arm hang 10 sec
- Eccentric-only 30 sec
4. Jump rope: 30 sec, then rest 30 sec
Note: repeat 2X
5. Run – bike – row: 1 mile – 1.5 miles – 500m
Day 2
1. Face-the-corner (wall) squat: 2 Rounds of 80% 1RM, 30 sec rest, 2-2-2 tempo
Note: thighs go just below parallel.
2. Push Up: 2 Rounds of 80% 1RM, 30 sec rest, 2-2-2 tempo
If full push ups aren’t possible, try:
- Push ups on your knees
- 7-second planks
3. Pull Up: 2 Rounds of 80% 1RM
Note: neck touches bar.
If full pull ups aren’t possible, try:
- Chin up
- Flexed-arm hang 10 sec
- Eccentric-only 30 sec
4. Hanging leg raise: 5RM
Note: ankle hits bar with spine upright
If full hanging leg raises aren’t possible, try:
- Knees to chest
- Knees to waist height
Repeat #1-4 three times, then:
5. Jump rope: 30 sec, then rest 30 sec
Note: repeat 2X
6. Run – bike – row: 1 mile – 1.5 miles – 500m
Day 3
1. Face-the-corner (wall) squat: 80% 1RM, 30 sec rest, 2-2-2 tempo
Note: thighs go just below parallel.
Repeat 2X
2. Push up: 80% 1RM, 30 sec rest, 2-2-2 tempo
If full push ups aren’t possible, try:
- Push ups on your knees
- 7-second planks
Repeat 2X
3. Pull up: 80% 1RM
Note: neck touches bar.
Repeat 2X
If full pull ups aren’t possible, try:
- Chin up
- Flexed-arm hang 10 sec
- Eccentric-only 30 sec
4. Hanging Leg Raise: 5RM
Note: ankle hits bar with spine upright
If full hanging leg raises aren’t possible, try:
- Knees to chest
- Knees to waist height
Repeat #1-4 three times, then:
5. Jump rope: 30 sec, then rest 30 sec
Note: repeat 2X
6. Run – bike – row: 1 mile – 1.5 miles – 500m
Click on the number below that corresponds to the week of training you’re in.
Week 2
Day 1
1. Leg lowering: 5 reps/leg, 10 sec rest
Note: grip a doorway to assist you as you lower if needed
2. Deadlift: 2 sets of 8 reps with 8RM load, 30 sec rest
3. Basketball face-the-corner wall squats: 50% 1RM, 30 sec rest
4. Basketball push ups: 50% 1RM, 30 sec rest, 2-2-2 tempo
If full push ups aren’t possible, try:
- Push ups on your knees
- 7-second planks
Note: repeat #1-4 2X
5. Pull up: 50% of 1RM
Note: neck touches bar.
If full pull ups aren’t possible, try:
- Chin up
- Flexed-arm hang 10 sec
- Eccentric-only 30 sec
6. Hanging leg raise: 5RM load, 30 sec rest
Note: Ankle hits bar with spine upright
If full hanging leg raises aren’t possible, try knees to chest oe knees to waist height.
7. Jump rope: 3 rounds – 30 sec jumping, 30 sec rest
Day 2
1. Leg lowering: 5 reps/leg, 10 sec rest
Note: grip a doorway to assist you as you lower if needed
2. Deadlift: 2 sets of 8 reps with 8RM load, 30 sec rest
3. Single leg deadlift: 2 sets of 4 reps/side with 4RM load, 30 sec rest
Note: If possible, use contralateral loading (weight in opposite hand from working leg); use ipsilateral (same side) loading as a regression if needed.
4. Reverse lunge: 2 sets of 4 reps per leg with body weight as the load, 30 sec rest
5. Push ups: 80% 1RM, 30 sec rest, 2-2-2 tempo
If full push ups aren’t possible, try:
- Push ups on your knees
- 7-second planks
6. Pull up: 50% of 1RM
Note: neck touches bar.
If full pull ups aren’t possible, try:
- Chin up
- Flexed-arm hang 10 sec
- Eccentric-only 30 sec
6. Hanging leg raise: 5RM load, 30 sec rest
Note: Ankle hits bar with spine upright
If full hanging leg raises aren’t possible, try knees to chest or knees to waist height.
7. Run – bike – row: 1 mile – 1.5 miles – 550m
Day 3
1. Leg lowering: 5 reps/leg, 10 sec rest
Note: grip a doorway to assist you as you lower if needed
2. Deadlift: 2 sets of 8 reps with 8RM load, 30 sec rest
3. Single leg deadlift: 2 sets of 4 reps/side with 4RM load, 30 sec rest
Note: If possible, use contralateral loading (weight in opposite hand from working leg); use ipsilateral (same side) loading as a regression if needed.
4. Reverse lunge: 2 sets of 4 reps per leg with body weight as the load, 30 sec rest
5. Basketball push ups: 2 sets of 50% 1RM, 30 sec rest, 2-2-2 tempo
If full push ups aren’t possible, try:
- Push ups on your knees
- 7-second planks
Note: repeat #1-5 2X
6. Pull up: 50% of 1RM
Note: neck touches bar.
If full pull ups aren’t possible, try:
- Chin up
- Flexed-arm hang 10 sec
- Eccentric-only 30 sec
7. Hanging leg raise: 5RM load, 30 sec rest
Note: Ankle hits bar with spine upright
If full hanging leg raises aren’t possible, try knees to chest oe knees to waist height.
8. Jump rope: 2 rounds – 30 sec jumping, 30 sec rest
9. Run – bike – row: 70-80%
Click on the number below that corresponds to the week of training you’re in.
Week 3
Day 1
1. Arm bar: 3 reps/side, 10 sec rest
Note: comfortable range of motion for 3-5 breaths
2. Single leg deadlift: 1 sets of 8 reps per leg with 8RM load, 30 sec rest
3. Reverse lunge: 1 set of 8 reps per side, 30 sec rest
4. Basketball push ups: 2 sets with 50% 1RM, 30 sec rest, 2-2-2 tempo
If full push ups aren’t possible, try:
- Use a step stool or other elevated surface instead of a basketball
- Push ups on your knees
- 7-second planks
5. Tall kneel isometric rotation: 1 set of 5 reps per side, 3 sec holds, 30 sec rest
6. Half kneel isometric rotation: 1 set of 5 reps per side, 3 sec holds, 30 sec rest
7. Pull up: alternating grip, 50% of 1RM
Note: neck touches bar.
If full pull ups aren’t possible, try:
- Chin up
- Flexed-arm hang 10 sec
- Eccentric-only 30 sec
8. Jump rope: 3 rounds – 30 sec jumping, 30 sec rest
Day 2
1. Arm bar: 3 reps/side, 10 sec rest
Note: comfortable range of motion for 3-5 breaths
2. Reverse lunge: 1 set of 8 reps per side, 30 sec rest
3. Basketball face-the-corner wall squats: 50% 1RM, 30 sec rest
4. Reverse lunge: 2 sets of 4 reps per leg with body weight as the load, 30 sec rest
5. Low row, bilateral: 4 reps, 30 sec rest, with theraband
6. Low row, unilateral: 4 reps per side, 30 sec rest, with a theraband
Perform two rounds of #1-6.
7. Tall kneel isometric rotation: 1 set of 5 reps per side, 3 sec holds, 30 sec rest
8. Half kneel isometric rotation: 1 set of 5 reps per side, 3 sec holds, 30 sec rest
Perform 2 rounds of #7-8.
9. Hanging leg raise: 5RM load, 30 sec rest
Note: Ankle hits bar with spine upright
If full hanging leg raises aren’t possible, try knees to chest or knees to waist height.
10. Run – bike – row: 1 mile – 1.5 miles – 550m @70-80%
Day 3
1. Arm bar: 3 reps/side, 10 sec rest
Note: comfortable range of motion for 3-5 breaths
2. Reverse lunge: 1 set of 8 reps per side, 30 sec rest
3. Low row, bilateral: 4 reps, 30 sec rest, with theraband
4. Low row, unilateral: 4 reps per side, 30 sec rest, with a theraband
5. Tall kneel isometric rotation: 1 set of 5 reps per side, 3 sec holds, 30 sec rest
6. Half kneel isometric rotation: 1 set of 5 reps per side, 3 sec holds, 30 sec rest
Perform 2 rounds of #1-6.
5. Basketball push ups: 2 sets of 50% 1RM, 30 sec rest, 2-2-2 tempo
If full push ups aren’t possible, try:
- Push ups on your knees
- 7-second planks
8. Jump rope: 2 rounds – 30 sec jumping, 30 sec rest
9. Run – bike – row: 1 mile – 1.5 miles – 550m @70-80%
Click on the number below that corresponds to the week of training you’re in.
Week 4
Day 1
1. Leg lock hip lift: 5 reps per side, 10 sec rest
2. Single leg deadlift: 1 set of 8 reps per side, 30 sec rest
Preferred: weight in hand opposite working leg (contralateral).
Regression: weight in hand on the same side as working leg (ipsilateral).
3. Reverse lunge: 8 reps per leg with body weight as the load, 30 sec rest
5. Low row, bilateral: 8 reps, 15 sec rest, with theraband
6. Low row, unilateral: 8 reps per side, 15 sec rest, with a theraband
7. Tall kneel isometric rotation: 1 set of 5 reps per side, 3 sec holds, 15 sec rest
8. Half kneel isometric rotation: 1 set of 5 reps per side, 3 sec holds, 15 sec rest
9. Basketball push ups: 5 reps per side, 15 sec rest, 2-2-2 tempo
If full push ups aren’t possible, try:
- Use a step stool or other elevated surface instead of a basketball
- Push ups on your knees
- 7-second planks
Perform two rounds of #1-9.
10. Pull up: alternating grip, 50% of 1RM
Note: neck touches bar.
If full pull ups aren’t possible, try:
- Chin up
- Flexed-arm hang 10 sec
- Eccentric-only 30 sec
11. Forward-backward crawl: 15 yards, 15 sec rest
12. Jump rope: 30 sec, 30 sec rest
13. Shuttle sprints: 15 yards, 30 sec at maximum speed with contralateral arm reach (touch the outside foot with the opposite hand when changing direction.)
Day 2
1. Leg lock hip lift: 5 reps per side, 10 sec rest
2. Single leg deadlift: 1 set of 8 reps per side, 30 sec rest
Preferred: weight in hand opposite working leg (contralateral).
Regression: weight in hand on the same side as working leg (ipsilateral).
3. Basketball face-the-corner wall squats: 5 reps/side, 30 sec rest
Perform two rounds of #1-3.
4. Low row, bilateral: 8 reps, 15 sec rest, with theraband
5. Low row, unilateral: 8 reps per side, 15 sec rest, with a theraband
6. Tall kneel isometric rotation: 1 set of 5 reps per side, 3 sec holds, 15 sec rest
7. Half kneel isometric rotation: 1 set of 5 reps per side, 3 sec holds, 15 sec rest
8. Basketball push ups: 5 reps per side, 15 sec rest, 2-2-2 tempo
If full push ups aren’t possible, try:
- Use a step stool or other elevated surface instead of a basketball
- Push ups on your knees
- 7-second planks
Perform two rounds of #4-8.
9. Forward-backward crawl: 15 yards, 15 sec rest
10. Lateral crawl: 15 yards, 15 sec rest
11. Run – bike – row: 1 mile – 1.5 miles – 550m @70-80%
Day 3
1. Leg lock hip lift: 5 reps per side, 10 sec rest
2. Single leg deadlift: 1 set of 8 reps per side, 30 sec rest
Preferred: weight in hand opposite working leg (contralateral).
Regression: weight in hand on the same side as working leg (ipsilateral).
3. Reverse lunge: 8 reps per leg with body weight as the load, 30 sec rest
4. Basketball face-the-corner wall squats: 5 reps/side, 30 sec rest
Perform two rounds of #1-4.
5. Low row, bilateral: 8 reps, 15 sec rest, with theraband
6. Low row, unilateral: 8 reps per side, 15 sec rest, with a theraband
Perform two rounds of #5-6.
7. Tall kneel isometric rotation: 1 set of 5 reps per side, 3 sec holds, 15 sec rest
8. Half kneel isometric rotation: 1 set of 5 reps per side, 3 sec holds, 15 sec rest
9. Basketball push ups: 5 reps per side, 15 sec rest, 2-2-2 tempo
If full push ups aren’t possible, try:
- Use a step stool or other elevated surface instead of a basketball
- Push ups on your knees
- 7-second planks
Perform two rounds of #7-9.
10. Hanging leg raise: 5RM load, 30 sec rest
Note: Ankle hits bar with spine upright
If full hanging leg raises aren’t possible, try knees to chest or knees to waist height.
11. Forward-backward crawl: 15 yards, 15 sec rest
12. Lateral crawl: 15 yards, 15 sec rest
Perform two rounds of #10-12.
13. Jump rope: 30 sec, 30 sec rest
14. Shuttle sprints: 15 yards, 30 sec at maximum speed with contralateral arm reach (touch the outside foot with the opposite hand when changing direction.)
Click on the number below that corresponds to the week of training you’re in.
Week 5
Day 1
1. Deadlift: 3 sets of 1 rep @ 1RM load, rest 1 min
2. Split stance cable bar chest press: 8 reps/side with 8RM weight, rest 30 sec
note: altnernate side of resistance and split stance on round 2
3. Split stance cable bar rows: 8 reps/side with 8RM weight, rest 30 sec
note: altnernate side of resistance and split stance on round 2
Perform two rounds of #1-3.
4. Split stance cable bar chop: 8 reps/side with 8RM weight, rest 10sec
note: alternate side of resistance and split stance on round 2
5. Split stance cable bar lift: 8 reps/side with 8RM. rest 10 sec
note: altnernate side of resistance and split stance on round 2
Perform two rounds of #4-5.
6. Split stance squat: 3 sets of 8 reps/side with 8RM, rest 10 sec
7. Crawl forward and backward: 15 yards 10 sec
8. Crawl laterally: 15 yards, rest 10 sec, fo both left and right
Perform two rounds of #6-8.
Day 2
1. Crawl forward, backward, and laterally: 2 sets of 15 yards each direction, 10 sec rest between sets
2. Square stance cable bar chest press: 8 reps/side eith 8RM weight, rest 30 sec
note: altnernate side of resistance on round 2
3. Square stance cable bar rows: 8 reps/side with 8RM weight, rest 30 sec
note: alternate side of resistance on round 2
Perform two rounds of #1-3.
4. Deadlift: 8 rep with 8RM
5. Square stance cable bar chop: 8 reps/side with 8RM weight, rest 10 sec
note: alternate side of resistance on round 2
6. Square stance cable bar lift: 8 reps/side with 8RM weight, rest 10 sec
note: alternate side of resistance on round 2
7. Goblet squat: 8 reps with 8RM weight, rest 10 sec
Perform two rounds of #4-7.
8. Farmer’s carry/walk: 2 sets of 20 sec work, 10 sec rest
Day 3
1. Basketball push ups: 8 Reps/side, rest 15 sec
2. Square stance cable bar chest press: 8 reps/side eith 8RM weight, rest 30 sec
note: altnernate side of resistance on round 2
3. Square stance cable bar rows: 8 reps/side with 8RM weight, rest 30 sec
note: alternate side of resistance on round 2
Perform two rounds of #1-3.
4. Deadlift: 8 rep with 8RM
5. Square stance cable bar chop: 8 reps/side with 8RM weight, rest 10 sec
note: alternate side of resistance on round 2
6. Square stance cable bar lift: 8 reps/side with 8RM weight, rest 10 sec
note: alternate side of resistance on round 2
Perform two rounds of #1-6.
7. Goblet squat: 8 reps with 8RM weight, rest 10 sec
8. Medicine ball clean: 10 reps, rest 15 sec
Perform two rounds of #7-8.
9. Shuttle sprints: 15 yards, 30 sec at maximum speed with contralateral arm reach (touch the outside foot with the opposite hand when changing direction.)
Click on the number below that corresponds to the week of training you’re in.
Week 6
Day 1
1. Square stance cable bar chest press: 5 reps/side with 5RM weight, rest 30 sec
note: alternate side of resistance on round 2
2. Single leg 2-arm cable chest press: 8 reps/side with 8RM weight, rest 30 sec
note: alternate balance leg on round 2
Perform two rounds of #1-2.
3. Square stance cable bar rows: 5 reps/side with 5RM weight, rest 30 sec
note: alternate side of resistance on round 2
4. Single-leg 2-arm cable row: 8 reps/side with 8RM weight, rest 30 sec
note: alternate balance leg on round 2
Perform two rounds of #3-4.
5. Single-leg deadlift patterning: 2 sets of 5 reps/side, rest 15 sec
note: patterning with no weight; alternate reach hand on round 2
6. Single-leg chop: 8 reps/side with 8RM weight, rest 15 sec
note: alternate balance leg on round 2
7. Single-leg lift: 8 reps/side with 8RM weight, rest 15 sec
note: alternate balance leg on round 2
Perform two rounds of #5-7.
8. Basketball face-the-corner wall squats: 8 reps/side, 30 sec rest
9. 400m run
Day 2
1. Battling ropes: work 1 min, rest 30 sec, 2 hands + 2 ropes
2. Single-leg 2-arm cable chest press: 8 reps/side with 8RM weight, rest 15 sec
note: alternate balance leg on round 2
3. Single-leg 2-arm cable row: 8 reps/side with 8RM weight, rest 15 sec
note: alternate balance leg on round 2
Perform two rounds of #1-3.
4. Single-leg deadlift patterning: 2 sets of 5 reps/side, rest 15 sec
note: patterning with no weight; alternate reach hand on round 2
5. Single-leg chop: 8 reps/side with 8RM weight, rest 15 sec
note: alternate balance leg on round 2
6. Single-leg lift: 8 reps/side with 8RM weight, rest 15 sec
note: alternate balance leg on round 2
Perform two rounds of #4-6.
7. Medicine ball clean: 2 sets of 10 reps, rest 15 sec
8. Sprints: 3X 50 yards, rest 1 min between
Day 3
1. Jump rope: 1 min
2. Supine unilateral floor chest press: 2 sets of 8 reps/side with 8RM weight, rest 15 sec
3. Split stance 2-arm cable chest press: 2 sets of 8 reps/side with 8RM weight, rest 15 sec
note: alternate split stance on round 2
4. Hanging leg raise: 5 reps knees to chest or knees to waist, rest 30 sec
5. Split stance 2-arm cable row: 8 reps/side with 8RM weight, rest 30 sec
note: alternate balance leg on round 2
6. Split stance cable bar chop: 8 reps/side with 8RM weight, rest 10sec
note: alternate side of resistance and split stance on round 2
7. Split stance cable bar lift: 8 reps/side with 8RM. rest 10 sec
note: altnernate side of resistance and split stance on round 2
Perform two rounds of #1-7.
8. Split stance squat: 2 sets of 8 reps/side with 8RM weight, rest 15 sec
note: alternate sides on round 2
9. Skip: 2 rounds of 30 sec work, 10 sec rest at max tempo/speed
Click on the number below that corresponds to the week of training you’re in.
Week 7
Day 1
1. Skip rope: 60 seconds
2. Single leg 2-arm cable chest press: 8 reps/side with 8RM weight, rest 60 sec
note: alternate balance leg on round 2
3. Split stance cable bar chest press: 8 reps/side with 8RM weight, rest 60 sec
note: alternate side of resistance on round 2
Perform two rounds of #2-3.
4. Single-leg 2-arm cable row: 8 reps/side with 8RM weight, rest 60 sec
note: alternate balance leg on round 2
5. Split stance 1-arm cable rows: 8 reps/side with 8RM weight, rest 60 sec
note: alternate side of resistance on round 2
Perform two rounds of #4-5.
6. Single-leg stance cable lift: 2 sets of 8 reps/side, rest 10 sec
7. Single-leg stance cable chop: 8 reps/side with 8RM weight, rest 10 sec
note: alternate balance leg on round 2
Perform two rounds of #6-7.
8. Split stance cable lift: 8 reps/side, rest 10 sec
9. Split stance cable chop: 8 reps/side with 8RM weight, rest 10 sec
note: alternate balance leg on round 2
Perform two rounds of #8-9.
10. Basketball face-the-corner wall squats: 8 reps/side, 30 sec rest
11. Split stance squat: 8 reps per side with 8RM weight, rest 30 sec
Perform two rounds of #10-11.
12. Shuttle sprints: 15 yards/30 seconds then rest 30 seconds, 2 rounds
Day 2
1. TGU: 1 rep per side with 50% 1RM
2. Square stance 1-arm cable chest press: 8 reps/side with 8RM weight, rest 60 sec
note: switch arm on round 2
3. Square stance 1-arm cable row: 8 reps/side with 8RM weight, rest 60 sec
note: switch arm on round 2
Perform two rounds of #2-3.
4. 1-arm deadlift: 5 reps with 5RM weight per arm, rest 10 sec
5. Square stance cable lift: 8 reps/side with 8RM weight, rest 10 sec
note: alternate balance leg on round 2
6. Square stance cable chop: 8 reps/side with 8RM weight, rest 10 sec
note: alternate balance leg on round 2
Perform two rounds of #5-6.
7. 1-arm square stance squat: 8 reps with 8RM weight, rest 10 sec
note: switch arm on round 2
8. Farmer carry/walk: 20 sec work, 10 sec rest, do 2 rounds
9. Shuttle sprints: 15 yards/30 seconds with a contralateral reach at the turnaround. rest 30 sec, do 2 rounds
Day 3
1. TGU: 1 rep per side with 50% 1RM
2. Square stance 1-arm cable chest press: 8 reps/side with 8RM weight, rest 60 sec
note: switch arm on round 2
3. Square stance 1-arm cable row: 8 reps/side with 8RM weight, rest 60 sec
note: switch arm on round 2
Perform two rounds of #2-3.
4. 1-arm deadlift: 5 reps with 5RM weight per arm, rest 10 sec
5. Square stance cable lift: 8 reps/side with 8RM weight, rest 10 sec
note: alternate balance leg on round 2
6. Square stance cable chop: 8 reps/side with 8RM weight, rest 10 sec
note: alternate balance leg on round 2
Perform two rounds of #5-6.
7. 1-arm square stance squat: 8 reps with 8RM weight, rest 10 sec
note: switch arm on round 2
8. Farmer carry/walk: 20 sec work, 10 sec rest, do 2 rounds
9. Shuttle sprints: 15 yards/30 seconds with a contralateral reach at the turnaround. rest 30 sec, do 2 rounds
Click on the number below that corresponds to the week of training you’re in.
Week 8
Day 1
1. TGU: 1 rep per side with 50% 1RM
2. Crawl: forward, backward, and laterally, 30 seconds each, rest 30 seconds
3. Plank: 30 seconds, rest 30 seconds
Perform two rounds of #1-3.
4. Single-leg 1-arm cable chest press: 8 reps/side with 8RM weight, rest 60 sec
5. Single-leg 1-arm cable row: 8 reps/side with 8RM weight, rest 60 sec
note: alternate balance leg on round 2
Perform two rounds of #4-5.
6. Single-leg deadlift: 2 sets of 8 reps/side with 8RM weight, rest 30 sec
note: alternate reach hand on round 2
7. Single-leg cable lift: 8 reps/side with 8RM weight, rest 10 sec
note: alternate balance leg on round 2
8. Single-leg cable chop: 8 reps/side with 8RM weight, rest 10 sec
note: alternate balance leg on round 2
Perform two rounds of #7-8.
9. Basketball face-the-corner wall squats: 8 reps/side, 30 sec rest
10. Shuttle sprints: 15 yards/30 seconds, rest 30 seconds, repeat 3X
Day 2
1. TGU: 1 rep/side with 50% 1RM
2. Tall knee med ball slam chop pattern: 5 reps, rest 10 sec
3. Tall knee med ball slam lift pattern: 5 reps, rest 10 sec
note: alternate side on round 2
Perform two rounds of #2-3.
4. Box jump: 15 reps, rest 60 seconds
5. 2-handed kettlebell swing: 10 reps with 10RM weight
6. Burpee: 7 reps, rest 15 sec, 3 rounds
7. Crawl forward: 20 seconds, rest 10 seconds
8. Crawl backward: 20 seconds, rest 10 seconds
9. Crawl left: 20 seconds, rest 10 seconds
10. Crawl right: 20 seconds, rest 10 seconds
Perform #7-10 at maximum tempo.
Day 3
1. TGU: 1 rep/side with 50% 1RM
2. Tall knee med ball slam chop pattern: 5 reps, rest 10 sec
3. Tall knee med ball slam lift pattern: 5 reps, rest 10 sec
note: alternate side on round 2
Perform two rounds of #2-3.
4. Box jump: 15 reps, rest 60 seconds
5. 2-handed kettlebell swing: 10 reps with 10RM weight
6. Burpee: 7 reps, rest 15 sec, 3 rounds
7. Crawl forward: 20 seconds, rest 10 seconds
8. Crawl backward: 20 seconds, rest 10 seconds
9. Crawl left: 20 seconds, rest 10 seconds
10. Crawl right: 20 seconds, rest 10 seconds
Perform #7-10 at maximum tempo.
Click on the number below that corresponds to the week of training you’re in.
Week 9
Day 1
1. TGU: 1 rep/side with 50% 1RM
2. Half kneel med ball slam chop pattern: 5 reps, rest 10 sec
3. Half kneel med ball slam lift pattern: 5 reps, rest 10 sec
note: alternate side on round 2
Perform two rounds of #2-3.
4. Box jump: 10 reps, rest 30 seconds
5. Medicine ball clean to squat: 10 reps, rest 30 seconds, 2 rounds
6. Battle rope slamming: 20 seconds, 10 seconds rest, 2 rounds
7. 2-handed kettlebell swing: 10 reps with 10RM weight, rest 10 seconds
8. Sprints: 15 yards/20 seconds, rest 10 seconds, repeat 2X at maximum tempo
Day 2
1. TGU: 1 rep/side with 50% 1RM
2. Half kneel med ball slam chop pattern: 5 reps, rest 10 sec
3. Half kneel med ball slam lift pattern: 5 reps, rest 10 sec
note: alternate side on round 2
Perform two rounds of #2-3.
4. Skip for height: 20 seconds, rest 10 seconds, 2 rounds
5. Battling ropes slam: work 20 seconds, rest 10 sec, 2 hands + 2 ropes
6. Battling ropes speed: work 20 seconds, rest 10 sec, 2 hands + 2 ropes, alternating pattern
Perform two rounds of #5-6.
7. Medicine ball toss for height: 5 reps, toss for max height from a squat stance
8. Medicine ball clean: 5 reps
Perform two rounds of #7-8.
9. Sprints: 20 seconds, rest 10 seconds, repeat 2X at maximum tempo
Day 3
1. Jump rope: 2 min
2. Skip for speed: 20 seconds, rest 10 seconds
3. Skip for height: 20 seconds, rest 10 seconds
Perform two rounds of #2-3.
4. Battling ropes slam: work 20 seconds, rest 10 sec, 2 hands + 2 ropes
5. Battling ropes speed: work 20 seconds, rest 10 sec, 2 hands + 2 ropes, alternating pattern
Perform two rounds of #4-5.
6. Half kneel med ball slam chop pattern: 5 reps, rest 10 sec
7. Half kneel med ball slam lift pattern: 5 reps, rest 10 sec
note: alternate side on round 2
Perform two rounds of #6-7.
8. Crawl forward: 20 seconds, rest 10 seconds
9. Crawl backward: 20 seconds, rest 10 seconds
10. Crawl left: 20 seconds, rest 10 seconds
11. Crawl right: 20 seconds, rest 10 seconds
Perform #8-11 at maximum tempo.
12. Sprints: 20 seconds, rest 10 seconds, repeat 3X at maximum tempo
Click on the number below that corresponds to the week of training you’re in.
Week 10
Day 1
1. TGU: 1 rep/side with 50% 1RM, 2 rounds
2. 1-handed kettlebell swing: 10 reps with 10RM weight, 4 rounds
3. Medicine ball clean to slam: 8 reps, rest 30 seconds, 2 rounds
4. Medicine ball toss for height: 5 reps, toss for max height from a squat stance, 2 rounds
5. Crawl forward: 20 seconds, rest 10 seconds
6. Crawl backward: 20 seconds, rest 10 seconds
7. Crawl left: 20 seconds, rest 10 seconds
8. Crawl right: 20 seconds, rest 10 seconds
Perform #5-8 at maximum tempo, do 2 rounds, resting 60 seconds between rounds
9. Sprints: 20 seconds, rest 10 seconds, repeat 3X at maximum tempo
Day 2
1. Crawl forward: 10 seconds
2. Crawl backward: 10 seconds
3. Crawl left: 10 seconds
4. Crawl right: 10 seconds
Perform #1-4 at slow to moderate tempo.
5. Crawl forward: 20 seconds, rest 10 seconds
6. Crawl backward: 20 seconds, rest 10 seconds
7. Crawl left: 20 seconds, rest 10 seconds
8. Crawl right: 20 seconds, rest 10 seconds
Perform #5-8 at maximum tempo, do 2 rounds, resting 60 seconds between rounds
9. Pushup with clap: 10 reps, rest 30 seconds, 2 rounds
10. TGU: 1 rep/side with 50% 1RM, 2 rounds
11. 1-handed kettlebell swing: 10 reps with 10RM weight, 2 rounds
12. Medicine ball toss: 5 reps/side (over left, then over right shoulder), 2 rounds
13. Pull up: 50% 1RM
14. Jump rope: 60 seconds
15. Sprints: 20 seconds at maximum tempo
Day 3
1. TGU: 1 rep/side with 50% 1RM, 4 rounds
2. Medicine ball toss: 5 reps/side (over left, then over right shoulder), 2 rounds
3. 1-handed kettlebell swing: 10 reps with 10RM weight, 2 rounds
4. 2-handed kettlebell swing: 15 reps with 15RM weight, 2 rounds
5. Battle rope slam: 15 seconds, 20 seconds rest – 2 hands, 1 rope
6. Battle rope speed: 15 seconds, 20 seconds rest – 2 hands, alternating pattern
7. Battle rope slam: 15 seconds, 20 seconds rest – 2 hands, alternating pattern
Repeat #5-7 for 4 rounds.
8. Shuttle sprints: 15 yards/20 seconds, rest 10 seconds, max tempo, 2 rounds
Click on the number below that corresponds to the week of training you’re in.
Week 11
Day 1
1. Crawl forward 10 seconds, slow/moderate tempo
2. Crawl backward 10 sec, slow/moderate tempo
3. Crawl left 10 sec, slow/moderate tempo<
4. Crawl right 10 sec, slow/moderate tempo
5. Crawl forward 20 sec, rest 10 sec, max speed/tempo
6. Crawl backward 20 sec, rest 10 sec, max speed/tempo
7. Crawl left 20 sec, rest 10 sec, max speed/tempo
8. Crawl right 20 sec, rest 10 sec, max speed/tempo
9. Push up with clap, 10 reps, rest 30 sec, 2 rounds
10. Turkish get up with ~50% RM weight, 2 rounds of 1 rep/side
11. One-handed kettlebell swing 10 reps with 10RM weight, rest 10 sec, 2 rounds
12. Medicine ball toss 5 reps/side rest 30 sec, 2 rounds. Use a square stance and lateral toss at belt height, Alternate toss side on round 2.
13. Pull up 50% RM
14. Jump rope 1 minute
15. Sprint 20 sec, rest 10 sec, max tempo
Day 2
1. TGU: 1 rep/side with 50% 1RM, 4 rounds
2. Medicine ball toss: 5 reps/side (over left, then over right shoulder), 2 rounds
3. 1-handed kettlebell swing: 10 reps with 10RM weight, 2 rounds
4. 2-handed kettlebell swing: 15 reps with 15RM weight, 2 rounds
5. Battle rope slam: 15 seconds, 20 seconds rest – 2 hands, 1 rope
6. Battle rope speed: 15 seconds, 20 seconds rest – 2 hands, alternating pattern
7. Battle rope slam: 15 seconds, 20 seconds rest – 2 hands, alternating pattern
Repeat #5-7 for 4 rounds.
8. Shuttle sprints: 15 yards/20 seconds, rest 10 seconds, max tempo, 2 rounds
Day 3
1. Crawl forward 10 seconds, slow/moderate tempo
2. Crawl backward 10 sec, slow/moderate tempo
3. Crawl left 10 sec, slow/moderate tempo
4. Crawl right 10 sec, slow/moderate tempo
5. Crawl forward 20 sec, rest 10 sec, max speed/tempo
6. Crawl backward 20 sec, rest 10 sec, max speed/tempo
7. Crawl left 20 sec, rest 10 sec, max speed/tempo
8. Crawl right 20 sec, rest 10 sec, max speed/tempo
9. Turkish get up with ~50% RM weight, 2 rounds of 1 rep/side
10. Kettlebell swing 20 reps with 20RM weight, rest 30 sec, 3 rounds
11. Battle rope slam: 15 seconds, 20 seconds rest – 2 hands, 1 rope
12. Battle rope speed: 15 seconds, 20 seconds rest – 2 hands, alternating pattern
13. Battle rope slam: 15 seconds, 20 seconds rest – 2 hands, alternating pattern
14. Medicine ball toss 5 reps/side rest 30 sec, 2 rounds. Use a square stance and lateral toss at belt height, Alternate toss side on round 2.
15. Pull up 50% RM
16. Sprint 20 sec, rest 10 sec, max tempo
17. Shuttle sprints 15 yards, sprint 20 sec, rest 10 sec, contralateral reach
Click on the number below that corresponds to the week of training you’re in.
Week 12
Day 1
1. TGU: 2 rep/side with 50% 1RM, 4 rounds
2. Push up with clap: 10 reps
3. Pull up
4. Half-kneel isometric rotation: 8 reps per side, rest 30 seconds, 2 rounds
5. Half-kneel med ball slam, chop pattern: 5 reps, rest 10 seconds
6. Half-kneel med ball slam, lift pattern: 5 reps, rest 10 seconds
repeat 5 and 6 4X
7. Deadlift: 5 reps, rest 10 seconds, 2 rounds
8. Hand to hand KB swing: 10 reps with 10RM weight, rest 10 seconds
9. Two-handed KB swing: 20 reps with 20RM weight, rest 10 seconds, 2 rounds
10. Medicine ball clean: 12 reps, rest 30 seconds, 2 rounds
11. Jump rope: 60 seconds
12. Shuttle sprints: 15 yards each direction for 30 seconds, rest 10 seconds
Day 2
1. Goblet squat: 10 reps with 10RM weight, 2 second hold at bottom of each rep
2. Medicine ball clean: 12 reps, rest 30 seconds, 2 rounds
3. Hand-to-hand KB swing: 10 reps with 10RM weight, rest 10 seconds, 2 rounds
4. Two-hand KB swing: 20 reps with 20RM weight, rest 10 seconds, 2 rounds
5. Crawl forward: 20 seconds, rest 10 seconds
6. Crawl backward: 20 seconds, rest 10 seconds
7. Crawl left: 20 seconds, rest 10 seconds
8. Crawl right: 20 seconds, rest 10 seconds
Perform #5-8 at maximum tempo, do 2 rounds, resting 60 seconds between rounds
9. Skip for height and speed: 20 seconds on, 10 seconds off, 2 rounds
10. Jump rope: 60 seconds
Day 3
1. TGU: 2 rep/side with 50% 1RM, 2 rounds
2. Goblet squat: 10 reps with 10RM weight, 1 round
repeat #1&2 2X
3. Battle rope slam: 15 seconds, 20 seconds rest – 2 hands, 1 rope
4. Battle rope speed: 15 seconds, 20 seconds rest – 2 hands, alternating pattern
5. Battle rope slam: 15 seconds, 20 seconds rest – 2 hands, alternating pattern
Rest 1 minute, repeat #3-5 for 4 rounds.
6. Box jump: 8 reps, rest 30 seconds, 2 rounds
7. Medicine ball toss: 5 reps/side, rest 30 seconds
8. 1-handed kettlebell swing: 10 reps with 10RM weight, 2 rounds
9. Skip for height and speed: 20 seconds on, 10 seconds off, 1 round
10. Shuttle sprints: 15 yards/20 seconds, rest 10 seconds, max tempo, 2 rounds
