A Solid Three day Workout:
Contrary to popular belief, increasing your strength and muscle mass will not reduce your flexibility. If you are a steroid user, then you might limit your mobility, but for the vast majority of people a solid weight training regime will improve strength, flexibility and balance. This will help you generate club head speed and power, leading to bigger drives and longer iron shots. Just admit it…everyone wants to hit the ball longer. Going to gym will help you do exactly that. The following workout is designed specifically to improve all-round body strength, especially core, trunk and leg strength.
Day 1: Chest and Triceps
Barbell Bench Press 3 sets X 10 Reps
Incline Bench Press 3 sets X 10 Reps
Decline Dumbell Press 3 sets X 10 Reps
Dips 3 Sets X 10 Reps
Machine Tricep Extensions 3 Sets X 10 Reps
Standing Dumpbell Tricep Extensions 3 Sets X 20 Reps
Day 2: Back and Biceps
20 Pullups (Take as many sets as you need to get to 20)
Deadlifts 4 Sets X 10 Reps
Bent Over Barbell Rows
Bicep Curls 3 Sets X 10 Reps
Lat Pull downs 3 Sets X 10 Reps
Day 3 Shoulders and Legs
Squats: 4 Sets X 10 Reps
Dumpbell Lunges: 3 Sets X 10 Reps
Leg Press: 3 Sets X 10 Reps
Dumpbell Shoulder Press: 3 Sets X 10 Reps
Front raises: 3 Sets X 15 Reps
Lateral Raises: 3 Sets X 15 Reps
Just to reiterate, these workouts will leave you feeling a little bit stiff the day after, but in the long run they will significantly improve your strength and flexibility. This regime will increase your yardage of the tee from anywhere between 10 and 40 yards, depending on how seriously you take it and how often you practice.
PS- If you don’t believe me, give Tiger Woods, Gary Player or Jason Zuback (four time winnner of the Long Drive World Championships) a call. I will be posting a video of Jason shortly, because he is the ultimate proof that being strong helps generate club head speed and power. And stop pretending that you don’t want to hit the ball further, because you do. Every golfer does.