I’ve decided to write about the new strength training program I’ve started, and discuss what I have changed about it for the purpose of making it more golfcentric, and the reasons behind those changes. The program was created by a powerlifting gym in Texas called Brazos Valley Barbell.
The program was created for intermediate level lifters so if you’re looking to try it make sure you have at least a few years experience in the gym and preferably over 5 years. If you’re interested in it just google them you’ll find it. The google sheet they provide is very nice as it calculates everything for you, and they provide a video laying out how they have combined using RPE and percentage based training. If you don’t know much about either of those aspects of strength training I would suggest reading up on them before trying this out.
Today was the first day in the program which is overall an 8 week program focused on the 3 competition lifts, the squat, bench and deadlift. Week 1 day 1 (W1D1), was a squat and bench focused day. The main work of today was technique focused with working sets of tempo and paused squats along with a 3 count bench press. Day 1 will remain that way for the first three weeks before the deload. I like this method because it forces you to concentrate on some of the weaker parts of the movement and reinforces the fact that you need to maintain tightness throughout the lift. The day was finished off with some endurance movements by way of the leg press and triceps extensions. Today’s only modification came with some added low intensity steady state cardio. This is just some really light easy conditioning that kind of acts as a cool down.
I started this program with the following 1 rep maxes
Weighing in at 165lbs and having messed around with bodyweight training for the last year I consider these numbers to be good, and fully expect them to increase over the next 8 weeks considerably, as I’ve never done a powerlifting specific program where each competition lift is done more than once a week. Having messed around with bodyweight training for the last year I learned a lot, and also progressed a lot in those skills (still chasing that straddle planche), but I found that what I truly love to do is pick heavy things up and put them back down.
Strength and Golf 