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GCC Golf Team In Season Workout
January through February
Done prior to golf practice or as a stand alone routine
Before you embark on any exercise program, make sure your physician approves.

6 am Mon. - Wed. - Fri. [ 30 min. ]

1. One cycle of "The GCC 200"
2. 15 min. of cardio in fitness center - treadmill or eliptical machine.
3. Wall Stretches Ankle rotations - 10 reps each direction; 20 sec. calf and Achilles stretch of both legs while leaning against wall; 20 sec. quadriceps stretch per leg; hamstrings 20 sec. bent knees hanging.
4. 2 minute pushup drill. Two more sets of the 2 minute pushup drill will be interspersed with golf technique practice.
5. One set of leg raises. Work up to 25 repetitions.

6 am Tues. - Th. [ 25 min. ]

1. One set of pushups Max reps with slow and deliberate technique.
   
   
2. 20 min. of cardio in fitness center - treadmill or eliptical machine.
   
   
3. Ankle rotations 10 reps in each direction
   
   
4. Calf/Achilles stretch 20 sec. each leg
   
   
5. Standing Hamstring Stretch
   
   
6. 20 reps of the Lower Body Russian Twist
   
   
7. 20 reps of the Standing Russian Twist   Do this standing, not on the floor, arms extended straight out from shoulders, hands pressed together in an outward praying hands position, do slowly and deliberately to emphasize obliques.
   
   
8. 25 reps 4 count leg raises

NOTES

• Two Minute Pushup Drill. First determine your your one set maximum pushup number by performing as many pushups as you can wthout stopping or pausing, using good form. Then perform the pushup reps indicated below within 2 minutes. If you are at a one set max number that falls between the whole numbers, choose the smaller one set max for reps. ie: If your one set max is 19, then use 15 as your reps number until you hit 20.
  • If your max is 0 to 4 pushups, do 4-3-2-1 reps from the kneeling position.
  • If your max is 5 to 9 pushups, do 4-3-2-1 reps from the regular position.
  • If your max is 10 pushups, do 8-6-4-2 reps from the regular position.
  • If your max is 15 pushups, do 12-8-5 reps from the regular position.
  • If your max is 20 pushups, do 14-10-6 reps from the regular position.
  • If your max is 25 pushups, do 17-11-7 reps from the regular position.
  • If your max is 30 pushups, do 20-12-8 reps from the regular position.
  • If your max is 35 pushups, do 23-13-9 reps from the regular position.
  • If your max is 40 pushups, do 26-14-10 reps from the regular position.
  • If your max is 45 pushups, do 28-15-11 reps from the regular position.
  • If your max is 50 pushups, do 30-16-12 reps from the regular position.
  
  
  

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[ Lessons from Thomas Tucker, USGTF Certified Class "A" Teaching Professional ]