| Author | J.Matthews | Fitness Level | Beginner | Type | Sport Specific | | Days in Plan | 3 Days | Rest Between Sets: | N/A Sports Specific |
Duration | 60 Min per session |
This is a whole body sports specific program for golf, it will cover 3 aspects of fitness, strength, cardio and flexibility. Complete day one on Monday, Wednesday and Friday and then try a new golf fitness program after 2 months. Make sure to increase your weight and try different Ball exercises for core strength.
A planned nutritional meal plan is one of the most important aspects of any body composition change. Please see the nutrition section to learn about protein, carbohydrates and fats. The bottom line is to make sure to get 6 small meals during the day all having protein, veggies and fruit. Carbohydrates and protein during and after a workout for muscle recovery. This is needed for increasing muscle mass which will help with your basal metabolic rate (BMR).
All routines benefit from changing the sets, weight and reps week to week. This will help prevent a plateau. An example is:
Week 1: 6-8 reps 4 sets- Muscle Mass
Week 2: 12-15 reps 3-4 sets - Definition
Week 3: 1-3 reps 5 sets - Power
Week 4: 8-10 reps |
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