#TheGrind: Gym Regime

I have always been quite a keen gym goer but being honest, I never trained with golf in mind.

That being said, I know I have limitations in my body movement and also in certain muscle groups that restrict my swing mainly from working on a laptop all day i'd imagine!

I also have a dodgy right knee from football so it's important I take it steady and build a base with any leg work.

Testing for limitations in my body

Johnny from Hampton Court Palace carried out some tests on me to see if there were any limitations in my body.

90x90 Test: I really struggled with this as you can see from the image here a I was only able to get half way. 

 

 

 

Pelvic Rotation Test: I had relatively good movement but we can always improve it!

 

 

 

Torso Rotation Test: Again, I performed this pretty well but will be working in the gym to improve this.

 

 

 

Overhead Deep Squat Test: Once again, performed this relatively well but it wasn't without it's strain so it will be beneficial to get better at this.

 

 

Based on the above and what Willett and other golfers do in the gym, below is the workout regime I will be undertaking.

I did toy with the idea of getting a personal trainer involved but the key to all of this is that I want to make it as accessible and easy for you guys to pick up without the cost.

Therefore, I have devised the below workout plan now I know my limitations and have an understanding of what movements I need my body to get better at.

You can follow my progress as to how I get on and also for more details on each exercise such as the weights I am using on #MyGrindJourney Blog.

 

WORKOUT - 4 TIMES A WEEK

WARM UP: SKIPPING & LAT HANG

5 minutes


1) LEG & DUMBELL ROW 

SETS: 3     |     REPS: 5|     WEIGHT: 3kg


2) LEG PRESS

SETS: 3     |     REPS: 8|     WEIGHT: 40kg

 

 


3) SQUATS

SETS: 3     |     REPS: 5|     WEIGHT: 30kg


4) DEADLIFT

SETS: 3     |     REPS: 5  |   WEIGHT: 20kg


5) CLEAN & JERK

SETS: 3     |     REPS: 5  |    WEIGHT: 30kg


6) BOX JUMP

SETS: 3     |     REPS: 10     


7) SWISS BALL ROLL-OUTS

SETS: 3     |     REPS: 10     

 

 


8) BATTLE ROPES

SETS: 3     |   TIME: 30secs 


9) MEDICINE BALL, ON SWISS BALL

SETS: 3     |     REPS: 10     |     WEIGHT: 3kg


10) CORE ROTATION

SETS: 3     |     REPS: 10     |     WEIGHT: 16kg

Perform 3 sets on each arm.


11) HIGH-TO-LOW ROWS

SETS: 3     |     REPS: 10     |     WEIGHT: 20kg

Perform 3 sets for each side.


12) SHOULDER ROTARY

SETS: 3     |     REPS: 8   |     WEIGHT: 5kg

Perform 3 sets on each arm.


13) REVERSE FLYS

SETS: 3     |     REPS: 10     |     WEIGHT: 2kg


14) TRICEP EXTENSION

SETS: 3     |     REPS: 10     |     WEIGHT: 10kg

 


15) TRX ROW

SETS: 3     |     REPS: 10