Progression is key to getting stronger, more flexible, or shedding unwanted pounds.
If you want to drop weight and gain power, you do it through the principle of progression.
Progression is generally handled by the load when it comes to our purposes of exercise.
Load = weight
It can also be the number of reps if we are doing bodyweight… or it can be an advancement of a basic exercise to a more advanced exercise.Mostly though… it comes down to weight.
And a lot of golfers have a real tough time figuring out how much weight they should be using for a given exercise.
The following chart is what I use, and it’s based on 3 sets…
Almost all of my golf workouts are 3 sets per exercise.
INSTRUCTIONS: For best results, use your best guess at how much weight you’ll be able to use efficiently for 3 sets of 10 for a certain exercise.
Then perform each exercise in your new program during PREP WEEK (the week before you begin a new workout) to get a good gauge on where you’ll start out.
Why 10 reps?
10 is a magic number I use in my programs… and that’s because this is a good rep count for developing strength and power. It’s not too light and it’s not too heavy… and it can be good for weight loss too.
Sometimes, we’ll drop down to 8 reps or go higher… generally though, I like to keep reps around 10…. Varying from 8 to12 reps dependent upon the exercise to randomize things a bit.
The above chart can advance us towards knowing HOW MUCH TO LIFT and really developing a keen sense of awareness… and I must STRESS… this is a dynamic chart. Your weights are going to change roughly every two weeks or so by using this.
And if we switch workouts, you start the process all over again… because we may have saved a few exercises during this phase that we pick up on the next workout program.
Give this a try and let me know if this helps your workouts.
Christian “know your weights“ Henning
P.S. If you struggle around the green with your chipping and short pitches, the Tap In Challenge will coach you to more confidence and more consistency. The Challenge starts the day after Labor Day, and has been proven to…
Students (on average) reduce their proximity to the hole by 2 feet 3 inches (HUGE).
Students also (on average) reduce their putts per round by 3.4 strokes… BIG TIME.
The Tap In Challenge is a mix of mind, body, and skill.
You’ll get a calendar which details out what to do, when to do it, and links you with HOW to do everything.
The program is simple and only requires a few minutes each day.
You’ll also get tracking worksheets you can take to the golf course so you can see the transformation occur.
I forgot to mention that I also send out a Daily Checklist, with links, so you can get right to business and stay on task without any confusion.
The program moves you quickly through creating a reliable foundation to advanced chipping techniques… and you’ll move quickly over the course of 5 weeks so you’re never bored and always improving.
There’s no fluff or filler, just PROVEN techniques that have worked for my students over the years.
I’m also including a 60-minute goal setting class for free.
If you’d like to reduce your strokes per round by an average of 3.4 and reduce your CPH by 2 feet 3 inches on average… join us on the inside: