Working out at home? Let me give you some advice…

In this post I’m going to discuss some things that you can focus on if you have to train at home during this offseason. Don’t let that bring you down! Unfortunately, a lot of fitness facilities are closed right now which will make it harder for a lot of golfers to improve their fitness. Harder…..doesn’t mean we can’t all still improve and make 2021 the best year yet! This post is about how YOU can still improve even without a gym.

If you’re at home and don’t have a full set up, that’s fine, but you should still have some basic equipment. If you don’t these are some fairly cheap (approximate prices) pieces of exercise equipment to invest in this off season.

  • Resistance Band ($10)
  • Medicine Ball (Depending on the size $20 – $50)
  • Small Kettlebell (Depending on the size $20 – $50)
  • Medium weight Dumbbells (Depending on the size $50 – $100)
  • Roller or Trigger Point Grid ($20 – $75)

All of these items aren’t necessary to improve but ideally you have at least a resistance band and medicine ball. Now, let’s dive into the essentials that will keep you moving better on and off the golf course.

Mobility & Stability

As golfers, we all want to have a stronger mid-sections but what does that really mean? It means that your torso (core) can withstand the demands that you place on it. Core stability is often something we hear in the golf world. Or sometimes golfers say they want to work on their core to help their games. Understanding how to utilize your torso will not only provide you stability in your core, but throughout your whole body.

Some of your joints are stable and some mobile. This is very important information to understand when determining exercises. As golfers we need to be stable through our feet, knees, lower back and scapula in order to be able to separate and really create a solid turn.

To train stability I really like to use variations of planks (muscular endurance), bird dogs, single-leg drills (balance), dead bugs (core stability), anti-rotation (resist rotation before you can rotate effectively), anti-flexion and anti-extension exercises.

Here is a great exercise that focuses on stability. Specifically balance and anti-rotation.

MOBILITY! Such a buzz word in the golf world these days. I have talked about the importance of mobility in my previous posts so I won’t go into it too much.

Mobility workouts are very undervalued because they aren’t the sexy exercises that people think of when they want to train.They are very important, if not more important, than the harder or more metabolic exercises. A great workout doesn’t mean you need to be peeled off the floor at the end of it.

A great workout means you accomplished your goal and got a little bit better than you were yesterday. Small incremental improvements is the name of the game. Especially when we’re talking about mobility and stability. Mobility drills can be done as prep, cool down drills or even as active rest if you don’t want to dedicate a whole workout to training it.

All of my athletes receive mobility programs that I advise them to do daily. All of the mobile joints in the body are important, but the ones I focus on the most are the t-spine, hips and ankles. If you haven’t already, download my FREE Mobility for Golf e-book. You can find the e-book on my home page.

Here’s an example from my FREE Mobility for Golf e-book:

Tempo

Tempo is highly undervalued by a lot of athletes and regular exercisers. Tempo is a great way to increase difficulty with little to no load. Depending on what your goal is should dictate your tempo. A lot of the people that I’ve talked to who have been forced to workout at home always complain that there isn’t enough weight at home. Weight is only one way to progress an exercise.

Tempo is another great way to progress an exercise! Your typical strength tempo looks like this 2-0-2-0. What does that mean? 2 seconds on the way down, no pause, 2 seconds on the way up, no pause and right back into the next rep. Here’s a video of me explaining how to perform squats, lifts and pulls with different tempos.

Endurance

One thing I’ve noticed from my time training golfers is a lot of them lack endurance. Whether that be muscular endurance or aerobic capacity. Great news! Both of these things can improve with little to no equipment at all. A couple things to think about is what exercises to choose, how long / how many repetitions, tempo and how much rest should be involved. Both things correlate with golf. How you walk the course to how you recover is all influenced by your ability to utilize oxygen.

Increasing your aerobic capacity can be done in a variety of ways. Depending on what you have available will determine how you train your system. Walking, running, cycling, rowing, swimming and callisthenics are ways you can increase your aerobic capacity. As golfers, this isn’t a primary focus but should be considered when designing training programs.

Golfers have to walk a long way over 18 holes and building a better aerobic capacity will help you do that easily. Who wants to be tired on 16? 17? Or even 18? That’s not a good way to close out your rounds!

With that said, I do want to say that you shouldn’t be doing excessive amounts of aerobic activity (cardio) if you are a golfer. Tiger Woods said that running ruined his body. He ran 30 MILES a week for years and that’s why running ruined his body. Any of these modalities are suitable in moderation. I recommend doing some sort of aerobic activity three times per week. Start slow and progress, so that you’re ready to walk the course in 2021.

Muscular endurance training consists of high repetitions, little rest and little to no weight. I like to train endurance right after the season has completed, so it’s a great time to start training this way. Try to choose whole body movements if you’re training endurance to get the most of your training.

This shouldn’t be the focus for extended periods of time but is great in bursts or for a training phase. Golf is a powerful sport and we should train that way but throwing in variation assures your always progressing. Here’s a great exercise to incorporate into your training during an endurance phase or program.

Power

A lot of the best power exercises don’t need a lot of equipment if any at all. Plyometrics, medicine ball throws, slams and opposite side swings can all be completed at home to improve your power. You should be careful and have some coaching before completing powerful movements.

Plyometrics are great but also very dangerous. Maintaining alignment in your lower body and posture is crucial. Soft landings will save your hips and knees and you should never complete these type of exercises for volume. Always short bursts (1 – 5 repetitions). If you aren’t familiar with these types of exercises please hire a coach to assure you are doing them correctly and that you’re ready for them.

This exercise is great for developing rotational power and is featured in my Power for Golf program.

https://cscgolffitness.ca/power-for-golf/

Don’t let not being able to go to the gym stop you from reaching your goals in 2021. There are a lot of creative ways to still achieve the desired adaptation that you’re looking for in the new year. Hire a coach, get some guidance with your programming, come up with a plan and set some goals. Your only limitation is your self! #LETSGO

Below is a free workout that can be completed at home. All you need is a resistance band and a golf club or broom stick. This workout will help improve your mobility, core stability, endurance and power. All of the things discussed in this post. Check it out!

If you want a digital copy of this workout with a warm up, cool down and cues for each exercise email me at markcormier0@gmail.com

If you’re interested in improving your fitness and moving better than you ever have in your life, you’ve come to the right place. While you have to be committed and have self-discipline to complete an exercise program, these habits will help you advance as a golfer to play this sport at a higher level and for a longer time. I’m passionate about helping people reach their potential through fitness and I’m excited to use my experience and expertise to take you to the next level.

Don’t forget to join me on my social media pages to view content that I put out a few times each week.

Until next time….

Mark

Power for Golf

It’s Masters week!

I know all my golfers are as excited as I am to watch Tiger defend his title this week at the Masters. I’m also very intrigued to see if Bryson can break Augusta! I don’t think he can but it will be interesting to see. Who’s your pick to win the Masters? Leave a comment below….you can see my pick at the end of this post 🙂

One thing that has really impressed me over the last year is Brysons incredible dedication to increasing his speed, power and size. This is no easy feat and it’s been fun to watch. How did he do this? Obviously, there are many variables including his diet, sleep, golf and training but we’ll just discuss training in this blog post.

In order to be powerful or to have speed you need to train this way! Doing slow isolated movements (ex. Bicep Curls and Knee Extensions) isn’t going to give 200 mph ball speeds. You need to complete explosive movements in short bursts. Just like the golf swing! The golf swing is a very powerful and explosive movement and as golfers we need to train that way too.

How do we increase our power in the gym?

To increase your power you must complete powerful or explosive movements in the gym. Also, you must be coordinated or you won’t be able to do the movements efficiently or effectively. A lot of explosive movements are complexed exercises so you should have some exercise experience and a base level of strength before beginning a power program. Here are four of my favourite exercises (included in the Power for Golf Program) I use to help my athletes develop power:

Power Exercises

Half Kneel to Single Leg Slam – 5 Repetitions / Side

Cues:

  1. Half kneeling
  2. Stand up onto one leg
  3. Slam the medicine ball and return to half kneeling
  4. Controlled movements while you stand
  5. Explosive when you slam

Explosive Lateral Step Up – 5 Repetitions / Side

Cues:

  1. Lead leg stays on box the whole time
  2. Opposite arm, opposite leg
  3. Explosively drive trail leg up
  4. Keep knees stacked over feet
  5. Tall posture

Rotational Press – 5 Repetitions / Side

Cues:

  1. Athletic position
  2. Step towards the band
  3. Explode and press the other direction
  4. Press at shoulder height
  5. Follow the band with your eyes

Split Stance Resistance Band Chops – 5 Repetitions / Side

Cues:

  1. Split Stance
  2. Band anchored in a high position
  3. Chop over the outside leg
  4. Tall spine
  5. Soft knees

Do you want to develop a powerful golf swing?

Doesn’t every golfer?!?

If so, then you’ve come to right place! I’ve developed a training program, including 30 of my favourite exercises, to help you develop the power you’re looking for in your golf swing. It’s called Power for Golf.

This program is meant to be completed over four to six weeks and its main focus is developing functional power. You will need a little bit of equipment to complete this program, but definitely not a full gym. Ideally, you’ll have some dumbbells, kettlebells, resistance bands, a golf club and a barbell (you can use a broomstick or golf club if you don’t have one). As a Master’s week special I’m offering this program for half price ($50 CAD) until the end of the weekend. Check it out at the link the below:

https://cscgolffitness.ca/power-for-golf/

My pick to win this years Masters tournament is……Dustin Johnson. He has been trending in the right direction and I feel like he’s due to win another major. I’d also really like to see Tiger win again (obviously) or Rory Mcilroy. Whatever happens I know it will be an entertaining week of golf ! Enjoy the Masters and consider purchasing my program if you want to develop tour like POWER. #cscgolffitness

Until next time….

Mark

Offseason Is Here…Are You Ready?

Depending on where you live you’re probably heading into the end of the golf season. This can be a tough time for golfers as they’re losing their physical activity! The offseason is a great time to reflect, (re)evaluate, (re)assess and make a plan. In this blog post I will go through all four and give you an inside scoop on how I work with my golfers to assure they are improving during this offseason.

Reflect

One of the best things an athlete can do is reflect. Not only reflect on how they played throughout the golf season, but reflect on how their bodies felt. Were you stronger or more powerful at the beginning of the season? Did your body hold up all year? No injuries? How much time did you spend in the gym during the season? These are great questions to ask yourself before you begin to come up with a plan for the offseason.

Write down as much as you can think of in terms of your previous season. This will give your coach a lot of information to work off of. This will also make you think about the good, the bad and the ugly.

Here’s an example:

  • Played great when hydrated and slept well
  • Played poorly when I forgot to bring food and water
  • During a three round tournament I didn’t have a lot of energy during the last round
  • Lost strength as the season went on
  • Lost weight as the season went on
  • Pre-round program primed my body for my rounds / Felt stiff when I didn’t complete

(Re)Evaluate

The next step in the process is to reevaluate. What do I mean by that? I mean you need to reevaluate your goals! Do you have goals? Are they specific? Are they measurable? It’s easy to say I want to be a good golfer but it’s better to say I want to be a +1 handicap golfer. Now that’s more specific and we can measure it. Having goals is great and everyone should have them but if we don’t make them specific and measurable than it’s harder to reach them. Here’s an example of a SMART goal:

Specific – Shoot under par for 18 holes

Measurable – Keep track of my scores on a golf app

Attainable – Practice 2 – 3 times / week & Play 2 – 3 times / week

Realistic – Lower my handicap each month

Time – End of the 2021 golf season

Justin Thomas wrote all of his goals down for the 2019 season and shared it with the world at the end of the year. He obviously had a great year and achieved a lot of his goals but he didn’t achieve them all. This is important because you might not reach all of your goals and that’s ok. If you make all of your goals too easy to achieve you won’t really challenge your self. Having some goals that are easier to get to and some that are more difficult is a good place to start. By doing this exercise with your goals (Fitness, Golf, Education, Work and so on…) it will be easier for you to reach these goals! The reason it will be easier is because you have an outlined plan on how you will get there. Just saying a goal with no real way to achieve it is a great way to get frustrated and quit. This is not something we want to see. So let’s right down your goals for next year and make a plan to reach them!

(Re)Assess / Re-screen

The next step in the process is to assess, or hopefully, reassess! This is a very important step to assure that we figure out what kind of muscular imbalances, movement dysfunctions and overall limitations you have created in your body over a golf season. I like to use the Titleist Performance Institute (TPI) Screen and the Functional Movement Systems (FMS) Screen. These screens will help to identify what movement impairments you might have and it’s a great starting point to build from. After the movement screens comes the assessments for strength, power and capacity.

Here’s an example of a TPI screen:

Make a Plan

Once all the screens and assessments are completed we need to come up with a plan. This is another crucial step to your success in the offseason. We always start to work on your biggest weakness or limitation and progress accordingly. In my experiences I’ve found that when you fix one problem it usually helps other issues at the same time.

First we look at mobility and stability issues and correct those before progressing to certain movements. Once our movement patterns are strong we can start to incorporate endurance, strength and power exercises.

This task can be tough to complete on your own if you don’t have any experience. Hire a professional and make sure that the time you spend on your fitness is done in an appropriate way. Surpass your goals and make 2021 your best year yet!

Until next time….

Mark

16-32 Week Golf Specific Training Program

Are you ready for the off season? Do you have a plan? Are you going to focus on training in the gym? What parts of your game need to improve? Do you have any lingering injuries? These are all valid questions that people should be thinking about as it starts to get colder (In Canada at least).

A lot of people go to the gym or exercise with no real purpose behind their training. This might work for a while, maybe even 5 – 10 years, but the majority of people will plateau or never really reach their true potential. For some individuals this is fine and they will never really know or care how good they can be if they had a little direction. That’s where my 16 week golf specific training program comes into play. I created this program to give golfers some direction and variability in the gym during the offseason. 

The workout program is separated into 4 different phases to assure that you are improving throughout the whole program. All of the exercises performed will improve your ability to move in all planes of motion. Too many people live in the sagittal plane meaning they go up and down or forward and back. They neglect to go side to side or rotate and this creates muscular imbalances and can lead to injuries. Also, it’s not an effective way to train as a golfer since we want to be effective at rotating (swinging) and side bending (tilts). 

I’ve created this program based on my past experiences working with golfers and different types of athletes. I know this program will take you and your game to the next level. Each workout program comes with a video example and the cues I would say to you if you were working with me in person. Also, I’ve incorporated some flexibility into the duration of the program. In order to improve your exercise abilities your workout programs should be done for 4-6 weeks at a time. This workout program is a 16 week golf specific workout program that can be potentially extended for 24 weeks, if you do each phase for 6 weeks, instead of 4. Another way that this program can be utilized, this offseason, is to do each phase twice which will give you a 32 week program. Depending on where you live you might have a longer or shorter offseason. This way you can use the program for whatever amount of time needed and you know you will be getting better!

Below is a sample workout from the 16 Week Golf Training Program.

Sample Workout

Exercise Complex 1 – 3 Sets

1A Split Squat Jumps – 5 Repetitions / Leg (Explosive)

1B Half Kneeling Side Bend – 5 Repetitions / Side (Controlled)

1C Skaters / Plate Push – 10 Repetitions / Leg (Controlled)

Exercise Complex 2 – 3 Sets

2A Kettlebell Rotational Squat to Press – 8 Repetitions / Side (Controlled)

2B Walkout / Shoulder Taps – 8 Repetitions (Controlled)

2C Single Arm / Single Leg Row – 8 Repetitions / Arm (Controlled)

Exercise Complex 3 – 3 Sets

3A Split Squat / Bottoms Up / Kettlebell Press – 10 Repetitions / Side ( Controlled)

3B Hips First . / Resistance Band Chops – 8 Repetitions / Side (Controlled)

3C Bear Crawl Shoulder Taps – 10 Taps / Arm (Controlled)

This workout is from phase 2 of the program and it’s one of my favourites. All of these exercise complexes are to be done in succession. Meaning you complete exercises 1A – 1C, for 3 sets in a row, before moving forward to 2A – 2C. Rest can be taken after all three exercises are completed depending on your fitness level.

If you like this program and are looking to improve your fitness levels this off season then consider purchasing my 16 week golf specific program.

https://cscgolffitness.ca/programs-2/

Have a great weekend! Until next time….

Mark

Hips Don’t Lie

Why do golfers need to have good hip mobility?

In order to swing the golf club efficiently, it is essential that you have good hip mobility. That’s not to say that people with poor hip mobility can’t be good golfers, it just means they have to compensate somewhere else to swing the club effectively. This usually leads to injuries with the most common one being lower back pain. During the golf swing your hips move anterior and posterior (front to back) and rotate internally and externally. If we can’t move our hips this way it’s going to show up in our golf swing. My job as a Strength and Conditioning Coach is to help you play golf PAIN FREE for as long as possible. When I see someone with poor hip mobility the first I think is, if you don’t fix that, your playing career isn’t going to last that long.

Here are 3 great drills to add to your mobility routine:

Dynamic 90/90 – 5 – 10 Repetitions / Side  

Cues:

  1. Legs create two 90 degree angles
  2. Slowly rotate and resist
  3. Toes pointed up
  4. SLOW
  5. Breathe

Side Lying Side Kicks – 5 – 10 Repetitions / Side

Cues:

  1. Side Lying
  2. Drive knee to the ground / Extend and point heal to the sky
  3. Keep the rest of your body on the ground
  4. Torso active
  5. Breathe

Side Lying Reverse Clam Shells – 5 – 10 Repetitions / Side

Cues:

  1. Side Lying
  2. Knees together
  3. Separate feet while keeping knees together
  4. Purposeful movements
  5. Breathe

Should I be making sure I’m mobile before progressing to strength and power exercises?  

YES! You shouldn’t load a movement pattern if you can’t do that pattern correctly. I like to use the Functional Movement Screen (FMS) and the Titleist Performance Institute (TPI) screen to give me a good idea of your abilities. Once I understand where the biggest limitation is, that’s where I start. I will use mobility and stability exercises first before progressing to strength and finally power. You should be mobile before strong and strong before powerful. Now if you can find the right recipe and put it all together then you’ll look something like Dustin Johnson. A very mobile person who has tremendous power! He’s also a pretty good golfer who just won the Fed Ex Cup and $15 million dollars!

Should I just start doing these drills or should I warm up? 

I like foam rolling, rubbing or exciting the muscles before doing these drills. No matter what you have at your disposal one of those will work. Depending on how much time you have will determine how much of the body you’d like to focus on. If you have ample time then you should do this to your whole body. If not, I recommend always doing your calves, glutes, hip flexors and t-spine. These drills will circulate blood to the tissue, warm up the tissue and prime the muscle for exercise. Try and do it on one side of your body and perform an exercise. You’ll feel the difference!

Here’s is an example of each to add to your prep:  

Rolling – 5 – 10 Passes/Side

Rubbing – 30 seconds / side

Exciting – 15 – 30 seconds / side

How often should I be doing these type of drills? 

The great part about body weight drills is that you can do them a lot. If not everyday, close to it! I advise my clients to do these drills at home at the end of the day; whether you’re watching television or you’re just hanging out. All you need is a little bit of space. The more that you do these types of drills, the quicker you will improve. 

If you want to play golf for a long time then you should be doing some sort of mobility / recovery program a few times a week at least. This will keep you moving efficiently for as long as possible! 

Will this help my low back pain? 

A lot of times when people experience low back pain it’s because they have tight hips. If they have an anterior tilt (big arch in lower back) there will definitely be extra stress on their lower back. You’ll see people who have S-Posture that suffer from low back pain because their hip flexors are over active and their glutes are under active. By incorporating these types of workouts on a regular basis will assure that you don’t have any extreme muscular imbalances. Another good reason to do hip mobility drills regularly is because we all  tend to sit way too much during our day. Performing activating, mobilizing and stretching exercises in succession will help to keep your hips healthy. 

Have you downloaded my FREE Mobility for Golf e-book? There’s fifteen different drills like the ones above focusing on your ankles, hips and t-spine. 

Another great resource to help you move your hips is my Hip Mobility Program which offers three levels to progress through. It is a great program for a beginner and an advanced exerciser. 

How can I strengthen my hips once they’re mobile?

DEADLIFTS! A lot of golfers are intimidated by deadlifts but they’re so good for you if you can perform them correctly. Any variation will work but I like standard and sumo deadlifts the most. Lunges and bridges are great too and you don’t need a lot of equipment to perform them. If you are looking to strengthen your hips this is a great place to start. Always start with little to no weight and progress appropriately. If you haven’t ever performed a deadlift then my advice is to hire a professional to teach you. You can really hurt yourself if you don’t do these drills with perfect form.

Here are 3 exercises to strengthen your hips:

Deadlift – 5-8 Repetitions

Cues:

  1. Feet hip width apart
  2. Push the ground (weight in the middle of your feet) away and stand up
  3. Knees stay inline with your feet and hips
  4. Hip hinge pattern
  5. Tall spine (Maintain throughout) / Strong torso

Kettlebell Lateral Lunges – 5-8 Repetitions / Side

Cues:

  1. Narrow to large step (wider than shoulder width)
  2. Keep toes forward at all times
  3. Kettlebell or Dumbbell between legs
  4. Trail leg stays straight / Lead knee bends and hips hinge
  5. Tall spine (Maintain throughout) / Strong torso

Single Leg Bridge – 30-60 Seconds / Side

Cues:

  1. Start on your back heels to finger tips
  2. Drive your hips up by squeezing glutes
  3. Lift one leg and keep it inline with your other leg
  4. Strong torso / Squeeze glutes and don’t arch your lower back
  5. Breathe

Should I be doing power drills focusing on my hips?

YES!! Your hips are where we develop and create our power. It is very important to include power drills in your workout regimen. It doesn’t matter if you’re 18 or 68 there should be some kind of power exercises in your program. Obviously, the selection of those drills will take into account your ability, exercise history and past injuries just to name a few.

Here are 3 exercises to develop power in your hips:

180 Jumps – 3 – 5 Repetitions / Side

Cues:

  1. Athletic Position
  2. Rotate and jump aggressively
  3. Land soft and don’t let your knees drive inward
  4. Quick jumps / Pop right back up when you land (Under control)
  5. Load and explode back

Lateral Bounds – 3 – 5 Repetitions / Side

Cues:

  1. Start on one leg with contralateral arms
  2. Small jumps to start but gradually get farther
  3. Stick the landing (If you fall then you went to far)
  4. Absorb the landing (Soft)
  5. Load and explode back

Kettlebell Swings – 5 Repetitions / Side

Cues:

  1. Feet hip width
  2. Drive your hips up by squeezing glutes
  3. Let your arms move because of your hips
  4. Kettlebell shouldn’t go past your chin
  5. Hip hinge / Not a squat

I hope you liked this new post!

If you’re interested in improving your fitness and moving better than you ever have in your life, you’ve come to the right place. While you have to be committed and have self-discipline to complete an exercise program, these habits will help you advance as a golfer to play this sport at a higher level and for a longer time. I’m passionate about helping people reach their potential through fitness and I’m excited to use my experience and expertise to take you to the next level.

Don’t forget to join me on my social media pages to view content that I put out a few times each week.

Mark

CSC New Website

Thank you for taking the time to read my blog and visit my website. My name is Mark Cormier and I’m the owner and operator of Cormier’s Strength and Conditioning (CSC). I’ve been a strength and conditioning coach for 11 years training athletes from various sports, ranging from youth to adult and beginner to professional. These days my primary clientele are golfers and I want to use this blog to share my expertise on how to create the best body not only for golf, but for life.

Here’s my intro video from my YouTube page (make sure to subscribe to my channel): 

There are a lot of ways to create an efficient body for sports and specifically a rotational sport, but none better than the unique system that I’ve designed. I’m a golfer and I understand how the body needs to move in order to create consistent ball striking, explosive power, balance and stability. This is the recipe needed to be an exceptional golfer in today’s game. In these posts, I will talk about some of my systems and training techniques that I use to help people reach their potential.

When I decided to update my website, at first it didn’t cross my mind that I should start writing a blog, but here I am writing my first blog post. As I write my first post, I haven’t fully decided or committed to how many of these I will write, but my thinking is that I will put a new one out when I have a new product coming out, a client success story, monthly or quarterly. These blogs will feature many topics including: 

  • Client Spotlights 
  • New Products 
  • New Services
  • Tips 
  • Equipment 
  • And more 

Whatever topic I write about as a blog post, there will be something that will interest you as a golfer.

As I said, recently I decided to update my website and I’m very excited to share it with my network. Next, I want to take you through the meat and potatoes of the actual website. There are many different features that weren’t available on my old website. The biggest upgrade by far are the membership options. Now this is the absolute best way to achieve your goals while working with me. Depending on your availability and resources, simply choose the option that best suits you. Par, Birdie and Eagle are the options and each level progresses to give you more access and time with me. There are limited spots available in each membership level so if you’re thinking about joining, don’t delay! 

I’ve also added an exercise video library for my members. If you follow me on social media, you know that I put out a lot of exercise videos. The big difference with this library is now they are organized into movement patterns. Also, each exercise has the cues that I would say to you if we were training together in person included in the video. There’s over a 150 videos available and I’m adding more often. 

The other section that is offered to my eagle membership is the program section. In this section, you will have the ability to view and download all of my premium programs. I will be adding different programs to this section monthly. The programs that are already available are the ViPR Pro Golf Specific Program, 16 Week Training Program, Pre and Post Round Program and the Hip and T-spine Mobility Levels 1-3 Programs. Some of the programs that I have started creating are Power for Golf, Strength for Golf, Major Movement Patterns Decoded, In-Season Program and On the Road program. Each program will be available to purchase individually or you can buy the eagle membership to access them all. 

Another change to CSC is I have introduced dedicated days for training. Up until now, I would schedule my training any day of the week and by appointment only. Moving forward, I’m hoping to have more balance in my life and so have decided to be available for training at the times below:

Hours of Operation:

Tuesdays and Thursdays 5:00 pm – 10:00 pm

Saturdays 7:00 am – 1:00 pm

If you’re interested in improving your fitness and moving better than you have in your life, you’ve come to the right place. While you have to be committed and have self-discipline to complete an exercise program, these habits will help you advance as a golfer to play this sport at a higher level and for a longer time. I’m passionate about helping people reach their potential through fitness and I’m excited to use my experience and expertise to take you to the next level.

Don’t forget to join me on my social media pages to view content that I put out a few times each week.

I hope you’ve enjoyed this first blog post. Until the next one…

Mark