Blue Devil Women’s Golf Winter Program 2011-2012
Blue Devil Women’s Golf
Winter Program 2011-2012
Blue Devils,Inside this packet is a 3-day a
week training program that will aid you in increasing and maintain strength for the upcoming season. Remember you will be tested when you return in January. If you have any questions feel free to contact me at [email protected] or 1-802-299-9561. Have a great break and come back ready to work.
-Coach Giampa
Lifting
Exercise w/up w/up Work set Sets
Hip Mobility 8 Each 1
Core Circuit 3
Overhead Med-Ball Slam 8 2
Kneeling Band Rotation 8 Each 2
Split Squat 8 Each 2
Bench Hip Raise 8 2
Letters: T/I 8 2
Exercise w/up w/up Work set Sets
Hip Mobility 8 Each 1
Core Circuit 3
Landmines (Control) 8 Each 2
Plate Upright Row 8 2
Wall-Sits 1:15 2
Hip Bridge 0:00 2
Wrist Rotations 8 Each 2
Exercise w/up w/up Work set Sets
Hip Mobility 8 Each 1
Core Circuit 3
Physioball Med-Ball Rotations 8 Each 2
Push-up Hold :20 2
Forward Lune with 1 Rotation 8 Each 2
Single Leg Bench Hip Raise 8 Each 2
Band Pull-Aparts 8 2
Side Plank Hip Raises-20, Regular Crunch-20, Deadfish-15
Wednesday, December 21, 2011
Hydrants, Circles, Leg Kicks
Hold 10 lb. Plate
Shoulders on Bench
Week 1Monday, December 19, 2011
Hydrants, Circles, Leg Kicks
Hold At Bottom
Hold 10 lb. Plate
Hold at top for 3 seconds
5-10 lbs.
Friday, December 23, 2011
Hydrants, Circles, Leg Kicks
Crossover Crunch-20 Each, Wrist Curl-15, Hip Bridge-15
10-15 lb. Med-Ball
2.5 lb. Plate
Pause at the top for 5 seconds
Side Crunch-20 Each, Front Plank Hold-:35, Double Arm/Leg Superman-15
25 lb. Plate
Exercise w/up w/up Work set Sets
Hip Mobility 8 Each 1
Core Circuit 3
Overhead Med-Ball Slam 8 2
Kneeling Band Rotation 8 Each 2
Split Squat 8 Each 2
Bench Hip Raise 8 2
Letters: T/I 8 2
Exercise w/up w/up Work set Sets
Hip Mobility 8 Each 1
Core Circuit 3
Landmines (Control) 8 Each 2
Plate Upright Row 8 2
Wall-Sits 1:15 2
Hip Bridge 0:00 2
Wrist Rotations 8 Each 2
Exercise w/up w/up Work set Sets
Hip Mobility 8 Each 1
Core Circuit 3
Physioball Med-Ball Rotations 8 Each 2
Push-up Hold :20 2
Forward Lune with 1 Rotation 8 Each 2
Single Leg Bench Hip Raise 8 Each 2
Band Pull-Aparts 8 2
2.5 lb. Plate
Pause at the top for 5 seconds
Side Crunch-20 Each, Front Plank Hold-:35, Double Arm/Leg Superman-15
25 lb. Plate
5-10 lbs.
Friday, December 23, 2011
Hydrants, Circles, Leg Kicks
Crossover Crunch-20 Each, Wrist Curl-15, Hip Bridge-15
10-15 lb. Med-Ball
Hold At Bottom
Hold 10 lb. Plate
Hold at top for 3 seconds
Week 1Monday, December 19, 2011
Hydrants, Circles, Leg Kicks
Side Plank Hip Raises-20, Regular Crunch-20, Deadfish-15
Wednesday, December 21, 2011
Hydrants, Circles, Leg Kicks
Hold 10 lb. Plate
Shoulders on Bench
Exercise w/up w/up Work set Sets
Hip Mobility 8 Each 1
Core Circuit 3
Physioball Med-Ball Rotations 10 Each 2
Kneeling Band Rotation 10 Each 2
Split Squat Hold :30 2
Single Leg Hip Bridge 10 2
Wrist Rotations 8 2
Exercise w/up w/up Work set Sets
Hip Mobility 8 Each 1
Core Circuit 3
Landmines 10 2
Chin-up Hold :30 2
Wall-Sits 1:35 2
Single Leg Sprinter Hip Bridge 10 2
Thoracic Mobility 8 2
Exercise w/up w/up Work set Sets
Hip Mobility 8 Each 1
Core Circuit 3
Overhead Med-Ball Slams 10 2
Plate Upright Row 10 2
Single Leg Squat with Arm Reach 15 3
Wrist Flexion/Extensions 8 Each 2
Crossover Crunch-20, Toe Touches-20, Deadfish-15
5-10 lbs.
Side Plank Hip Raise-20, Regular Crunch-20, Single Leg Hip Raise-8 Each
Speed
Week 3Monday, January 2, 2012
Hydrants, Circles, Leg Kicks
Hydrants, Circles, Leg Kicks
10-15 lb. Med-Ball
Wednesday, January 4, 2012
Hydrants, Circles, Leg Kicks
Friday, January 6, 2012
Pause at the top for 3 seconds
Back Against The Wall
Side Crunch-20, Front Plank Hold-:35, Alternate Superman- 15 Each
10-15 lb. Med-Ball
25 lb. Plate
4 Way
5-10 lbs.
Exercise w/up w/up Work set Sets
Hip Mobility 8 Each 1
Core Circuit 3
Overhead Med-Ball Slams 10 2
Inverted Row 10 2
Forward Lunge with 1 Rotation 10 Each 2
Single Leg Bench Hip Raise 10 2
Thoracic Mobility 8 2
Exercise w/up w/up Work set Sets
Hip Mobility 8 Each 1
Core Circuit 3
Physioball Med-Ball Rotations 10 Each 2
Kneeling Band Rotation 10 Each 2
Single Leg Squat with Arm Reach 15 3
Wrist Flexion/Extensions 8 Each 2
Exercise w/up w/up Work set Sets
Hip Mobility 8 Each 1
Core Circuit 3
Physioball Med-Ball Rotations 8 Each 2
Inverted Row 6-10 2
Side Lunge with 10 lb. Plate 10 Each 2
Single Leg Hip Bridge 10 2
Band Pull-Aparts 8 2
Crossover Crunch-20, Front Plank Hold-:40, Deadfish-15
Back Against The Wall
Side Plank Hold-:40, Russian Twist-20, Hip Bridge-15
10-15 lb. Med-Ball
Week 4Monday, January 9, 2012
Hydrants, Circles, Leg Kicks
Hydrants, Circles, Leg Kicks
10-15 lb. Med-Ball
3 Seconds on the way down
Hold 10 lb. Plate
Shoulders on Bench
Wednesday, January 11, 2012
Hydrants, Circles, Leg Kicks
4 Way
Friday, January 13, 2012
5-10 lbs.
Side Crunch-20, Regular Crunch-20, Alternate Superman-15 Each
10-15 lb. Med-Ball
3 Seconds on the way down
Push Plate Away From You
Pause at the top for 5 seconds
Exercise w/up w/up Work set Sets
Hip Mobility 8 Each 1
Core Circuit 3
Landmines 10 2
Inverted Row 6-10 2
Wall-Sits 1:35 2
Bench Hip Raise 10 2
Letters: T/I 8 2
Side Plank Hip Raise-20, Wrist Curl-15, Deadfish-15
2.5 lb. Plate
Week 5Monday, January 16, 2012
Hydrants, Circles, Leg Kicks
Speed
3 Seconds on the way down
Shoulders on Bench
Conditioning
Warm-up for 5 minutes on level 61 Minute at level 12 @ 90 rpm1 Minute at level 6 @ 70 rpm
Repeat 30 timesCool-down for 5 minutes at level 7
2 Repetitions
Wednesday, December 21, 2011300 Yard Shuttle
25 Yard Increments: Down and Back 6 Times
Friday, December 23, 2011Stationary Bike
45 Minutes of Cardio
Week 1Monday, December 19, 2011
SprintsSprint 50 Yards: 4 Times Recovery: Double the sprint timeSprint 40 Yards: 4 Times Recovery: Double the sprint timeSprint 30 Yards: 4 Times Recovery: Double the sprint time
Program Type: Hill or Random
StairmasterFriday, December 30, 2011
Wednesday, December 28, 2011
30 Minutes of CardioLevel: 6-7
300 Yard Shuttle25 Yard Increments: Down and Back 6 Times
2 Repetitions
Week 2Monday, December 26, 2011
ShuttlesSprint 60 Yards, Walk Back, Sprint 40 Yards Walk Back, Sprint 20 Yards Walk Back
Sprint 10 Yards Walk Back5 Repetitions
Friday, January 6, 2012Shuttles
Sprint 50 Yards, Sprint Back, Sprint 40 Yards, Sprint Back, Sprint 30 Yards, Sprint BackSprint 20 Yards, Sprint Back
4 Repetitions
Wednesday, January 4, 20122 Mile Run
Time: Less than 18 minutes
Week 3Monday, January 2, 2012
300 Yard Shuttle25 Yard Increments: Down and Back 6 Times
2 Repetitions
25 Yard Increments: Down and Back 6 Times2 Repetitions
5 minute job at 5.5 mph10 minute jog at 6 mph
Alternating Sprinting and Jogging for 20 minutes1 minute sprint at 9 mph1 minute jog at 5.5 mph
Sprint 20 Yards, Walk Back: 4 Repetitions
Wednesday, January 11, 2012Sprint Series
Sprint 60 Yards, Walk Back: 4 RepetitionsSprint 40 Yards, Walk Back: 4 Repetitions
Friday, January 13, 2012300 Yard Shuttle
Week 4Monday, January 9, 2012
Treadmill40 minutes of cardio
5 minute run at 6 mph*Treadmill stays moving the whole time
300 Yard Shuttle25 Yard Increments: Down and Back 6 Times
2 Repetitions
Week 5Monday, January 16, 2012