Cochran's golf fitness programs: Level Four

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Throughout the past three weeks we have provided a series of sample in-season golf fitness programs. The goal of these programs is to provide you a template on how to develop an individualized golf fitness program. Each successive program from the Level One program up to the Level Three implemented more challenging exercises in a progressive manner.

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

What is the goal of all these sample golf fitness programs?

The goal is to develop the physical parameters of flexibility, mobility, balance, strength, and power required to execute a biomechanically efficient golf swing. One point we must address for any of these programs to be successful is consistency. A topic we have all probably heard before relative to fitness training, the golf swing, and any other endeavor we seek to improve upon.

The concept of consistency is quite simple. In order for improvement to occur physically and biomechanically relative to the golf swing. Your training program and practice sessions must be consistent. It is not realistic for any golfer to expect improvement in their golf swing if they practice once a month. The same can be said about a golf fitness program.

In order for the body to physically improve in the capacities required for the golf swing, a golfer must adhere to a consistent training program. What are the parameters that define a consistent training program relative to golf fitness?

Ideally, 3-4 training sessions per seven-day period is what I recommend. Two training sessions per week will suffice, but realize this does increase the amount of time it will take for adaptations in your body to occur. Anything less than two training sessions per week and the benefits of such a program will be minimal.

Once we understand the requirement of consistent training with your golf fitness program, we can now turn our attention on how to implement such a training program into a life filled with work, family, and let's not forget practice sessions at the range. At times this can be extremely difficult and almost unrealistic. So what can we do during those weeks in which life is too busy to realistically perform a golf fitness training program lasting anywhere from 40-60 minutes?

The answer lies within the implementation of a condensed golf fitness program that can be completed in 20 minutes. Such a program allows us to maintain our golf fitness levels and keep progressing forward. During such days or weeks that you find your schedule to busy to commit to a full 40-60 minutes golf fitness workout, I suggest using the program listed below as template.

The program listed below is not to take the place of a more comprehensive golf fitness program, but rather to keep you moving forward. As with other sample programs provided, individualize them in accordance to your physical needs and requirements, pay strict attention to technique, and remember quality work is much more important than quantity.

SAMPLE 20 MINUTE CONDENSED 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. Address Position Single Leg 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 1 set x 15 repetitions

4. Jack Knife 1 set x 15 repetitions

Power Exercises

1. Address Position Medicine Ball Swings 2 sets 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. Alternating Tubing Pulls 1 set x 10 repetitions

4. Lunge Tubing Pull 1 set x 10 repetitions

Remember, the sample program listed above is for reference only and should not take the place of the more comprehensive programs provided. Individual needs and requirements must be taken into account when you are developing your golf fitness program.