Fitness Program Instructions
The Red, White and Blue Programs will begin to integrate all three fitness phases at varying degrees of difficulty. Your strength, fitness and agility evaluations will help you determine when it is time to move on to the next stage. Join Today for Complete Benefits Everyone begins at different levels of physical fitness and progresses at different stages. Because, I will not be right there with you personally, you will have to self evaluate. Be very honest with yourself to ensure you are at the right place at the right time. There is NO benefit in moving ahead prematurely. In fact, it might hinder your progress and potentially result in injury. Would you rather build a house on a strong, solid foundation or a weak, unstable one? The same can be said of your body and your golf swing. Your exercises will be the same for the first 4 weeks of each program. They will then change, whether you move on to the next level or not. We constantly vary our exercises to get the most out of your body. You can self evaluate once per month by taking your flexibility, strength and posture assessments. Please, start at the Red Program #1, despite your score on the initial fitness evaluation. Begin with one set of each exercise. At the end of each week, if you have no soreness add an additional set to the entire program up to five sets. Preview of PAR Fitness Program To clarify, EVERYONE starts at Red. Your progression through the Red Program is dependent on ability to perform required number of sets. RED -Start Here. How long you stay will vary. This stage of training will primarily focus on building muscular stability and endurance. Stay in this phase of training until you are able to score at least White on ALL fitness assessments(including flexibility) plus complete 4 sets of every exercise in the RED program. WHITE - This stage of training will focus primarily on muscular strength. Stay in this phase of training until you are able to score Blue on ALL fitness assessments (including flexibility) plus complete 5 sets of every exercise in the WHITE program. BLUE - This stage of training will focus primarily on muscular power. You will be doing more explosive movements. Required to perform 6 sets of all exercises. WARNING: If you do not have the agility, flexibility, muscular endurance and muscular strength necessary to move to this phase you will most likely injure yourself. We are here to assist you in improving your golf game, not limiting you. Warnings and Disclaimers Leave Fitness Program Instructions - Join Today All monthly members will receive weekly fitness log sheets. You can't measure progress without a record. All great athletes and successful people have a plan and they record their methods and results. Being accountable is also important. You will have the opportunity to be accountable to me. I will show you how after you become a member of my program. It is VERY IMPORTANT that you do not skip your warm-up exercises, also called dynamic stretches. I often find my clients wanting to skip over these exercises. They claim they are warm and want to get to the important stuff, strength training. Let me say it again, it is VERY IMPORTANT to do these exercises each and every time. They may, in fact, be the most important thing you do. DO NOT SKIP the static stretches at the end of your workout. I know they aren't very exciting and seem like no big deal. But without cooling down you will be very tight and have many aches and pains. You will also limit your strength and power exercise progress.
Your workouts will be three times per week. Workout on Mon, Wed and Fri or Tue, Thur and Sat. It's up to you when you do it, just make sure there is a full days rest in between. You may do a cardiovascular workout, dynamic and static stretches on the off days, but no strength exercises. In fact, I would love it if you did your stretches everyday, but I will not get too greedy right now. Fill the weight in Day 1, 2 and 3 columns next to the corresponding exercise. Make any notes you might want for yourself. Notice in the far right column it will say warm-up, circuit or stretches. Do all your warm up exercises first, as described. Set up your area for your first 3 exercises (Circuit 1). Execute one set of prescribed number of repetitions of each exercise without rest between the three exercises. This is why it's called a circuit. Once completed all sets, move to the next Circuit and continue as you did with the first. You will have three circuits to complete. Each circuit will have three exercises and the repetitions and sets will vary. Rest no more than 1 min between circuits. As you improve try to reduce your rest period between circuits until you are no longer resting and all three circuits are continuous. This will give you the best cardiovascular workout possible. You will finish with static stretches.
You have a variety of drills to pick from depending on what you feel needs the most work that week. Or if you are working with a coach, ask him/her for your drill of the week. Fill the name of the drill you select in the box and then simply check off each day you practice that drill for at least 30 minutes. Make any notes you want about the practice session. For the drill to be effective, you need to stick with just one drill and practice it at least 3 days/ week for 30 mins. Practice more if you like, this is the minimum amount prescribed to start training your new motor pattern.
Don't wait another day. Join Here for Full Program Benefits Receive Your FREE Monthly GolfGram from Lynn. Sign-Up Here!
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