US Sports Online Strength and Conditioning Feature Workout: Golf Strength and Conditioning

Train now for a better swing next spring and summer.

Golf

The Golf Programs are designed for those wanting to achieve fitness, and, to improve their performance on the golf course! Millions of people enjoy playing golf and what better way is there to get in shape than to perform an exercise program that takes into account the specific movements and physical demands of the great game of golf.
The first available golf workout is our "Dumbbell Golf Program". This program can also be done just about anywhere! It is an excellent program for those who want more physical development and wish to train at home. Training with dumbbells requires more balance and control to perform the required exercises. It also enhances functional strength development for injury prevention.
The second available golf workout is our “Health Club Golf Program”. This program requires the use of a fully equipped gym but will help achieve fitness goals quicker and in many instances will give the best performance increases!
The final golf program is our "No Equipment Golf Program". This program will be for those who can't make it to the gym, or simply want to work out at home with no equipment required.
All of our Golf Programs will add more distance and more consistency to any golf game!

Select a Program 

After you click on the desired program enter the program name in the 'Sport/Fitness Goal' box of the Fitness Profile Form

3 Day Dumbbell Oriented Program

3 Day Health Club Program View a Sample Workout of this Program (below)

Week 1 - Day 1 (Monday) of Sample Program Week Difficulty: Medium   View Printer Friendly Version Printer Friendly Version, Exercise Descriptions and Some Videos Are Available Exclusively In The Fully Registered Versions Of Your Programs. Click Here To Register and Get Your Custom Program Designed For You Today Click on an Exercise Name to view a description of that exercise Select Exercise Name Set and Rep Combinations 1 Warmup and Stretch 8 minutes  2    Video Straight Arm Back Extension and Squeeze 16 reps, 16 reps  3    Video Lying Cross Body Floor Extension 12 reps, 12 reps  4 Theraband Rotators (all positions) 12 reps, 8 reps  5    Video Leg Press (45 Degree) 18 reps @ 280 lbs, 15 reps @ 310 lbs  6    Video Machine Leg Extensions 15 reps @ 80 lbs, 10 reps @ 75 lbs  7    Video Machine Leg Curl 15 reps @ 70 lbs, 10 reps @ 60 lbs  8    Video Dumbbell Military Press 15 reps @ 30 lbs, 15 reps @ 25 lbs  9    Video Dumbbell Lateral Raise 15 reps @ 15 lbs, 10 reps @ 14 lbs  10    Video Dumbbell Rear Lateral Raise 15 reps @ 12 lbs, 10 reps @ 11 lbs  11    Video Dumbbell Triceps Kickback 15 reps @ 11 lbs, 10 reps @ 10 lbs  12    Video Standing Toe Press 20 reps @ 95 lbs, 15 reps @ 105 lbs  13    Video Barbell Standing Forearm Flexion 15 reps @ 30 lbs, 10 reps @ 25 lbs  14    Video Dumbbell Seated Forearm Extension 15 reps @ 5 lbs, 10 reps @ 5 lbs  15    Video Reverse Crunches 23 reps, 23 reps  16    Video Cross Crunches 26 reps, 26 reps  17    Video Plate Twists 15 reps @ 15 lbs, 10 reps @ 10 lbs