Each Golf Performance Programme Workout is divided into sections, as described in Structure of a Golf Performance Programme.
You should work your way through the exercises in the workout in the order given.
For much of the workout, you are required to perform a series of exercise sets, one after the other, with minimal rest in between each set.
In the Power and Strength sections, and in most of the Vitality circuits, you are instructed to repeat groups of exercise sets, known as “supersets” – see below.
Individual Exercise Sets
Each exercise set is shown on a single line. For example:
| Exercise | Reps | Duration (s) |
|---|---|---|
| Glute Bridge | 10 | 60 |
This instructs you to perform the Glute Bridge Exercise for 60 seconds.
The instructions are always based primarily on time. Where given, the indicated number of repetitions (Reps) should be used as a guide to help you with correct form, tempo, and, where appropriate, weight or resistance.
In the example above, the instruction suggests that you should be able to perform 10 repetitions of the Glute Bridge Exercise within the allotted 60 seconds.
In the Recovery & Regeneration section, no time is given. You should perform these exercises for as long as required to gain the desired benefit. If it is a stretching exercise, you should perform the indicated number of repetitions.
Where an exercise should be repeated, for example once on each side, or with each arm etc., this is indicated by “ea”.
For example:
| Exercise | Reps | Duration (s) |
|---|---|---|
| Drop Step Squat | 8 ea | 60 |
This instructs you to perform the Drop Step Squat Exercise for 60 seconds, within which time you are expected to be able to complete 8 repetitions on each side.
And in the following example, you are instructed to perform 6 repetitions of the Reverse Lunge (Dumbbell) Exercise on each side, in a total time of 30 seconds:
| Exercise | Reps | Duration (s) |
|---|---|---|
| Reverse Lunge (Dumbbell) | 6 ea | 30 |
Here, you should adjust the weight so that the last couple of repetitions are very challenging, but you could just perform a 7th with proper form. If you could perform 8 repetitions on each side, with proper form, in the allotted 30 seconds, then the weight you are using is too light. If you can only manage 5, then the weight is too heavy. See How Much Weight Should I Lift? for details.
In some cases your tempo is not strictly dictated by form, for example:
| Exercise | Reps | Duration (s) |
|---|---|---|
| Push-Up on an Exercise Ball | 8 to 12 | 30 |
In this case, you are instructed to perform the Push-Up on an Exercise Ball for 30 seconds. Depending on your fitness level and competence with this exercise, you are expected to perform at least 8 repetitions, but you may be able to complete 12. 12 repetitions is your goal by the end of the phase, but never sacrifice form in order to work faster.
In a few cases, an exercise requires a set of repetitions in various positions, for example:
| Exercise | Reps | Duration (s) |
|---|---|---|
| Perpendicular Throw (Split Squat) | 8 x4 | 60 |
In this case, you are instructed to perform the Perpendicular Throw (Split Squat) Exercise for 60 seconds, and within that time you are expected to perform 8 repetitions in each of the 4 positions (split squat with each leg forwards, and throwing to each side).
In some cases, an exercise is only time based and you are required to perform it on two sides.
In the following example, you are instructed to perform the Side Plank Exercise for 45 seconds on each side.
| Exercise | Reps | Duration (s) |
|---|---|---|
| Side Plank | 45 ea |
Supersets
A superset is a group of exercise sets that is performed repeatedly, for example:
| Exercise | Reps | Duration (s) | ||
|---|---|---|---|---|
| Band Lift (Half Kneeling) | 6 ea | 30 | ||
| Band Chop on an Exercise Ball | 6 ea | 30 | x 3 | |
| Rest | 30 |
In this example, you are instructed to perform the superset 3 times, with 30 seconds of rest in between each repetition of the superset.
So, you would perform the Band Lift (Half Kneeling) Exercise for 30 seconds, aiming to complete 6 repetitions on each side. You would immediately follow this, with minimal rest, with 30 seconds of the Band Chop on an Exercise Ball.
You would then rest for 30 seconds before performing the 2 exercise sets once more, then another 30 seconds rest before a final circuit.
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How Much Weight Should I Lift?
