Programs

Overview

The In-Season Program for Golfers is great for the golfer looking to stay in shape and play at the highest level throughout the golf season. Don’t let golf be your physical activity during the summer. Maintain the strength and power improvements achieved during the off-season and play the best golf of your life.

  • 4 Training Phases
  • 24 Workouts (16 Whole body & 8 Recovery)
  • Nutrition Recommendations
  • Major Movements Decoded
  • Pre & Post Round Program

Equipment Needed

  • Kettlebells (Can use DB’s if you don’t have KB’s)
  • Dumbbells (DB’s)
  • Barbell
  • Resistance Bands
  • Stability Ball
  • Medicine Ball
  • Golf Club

Overview

Major Movements Decoded is a great instructional program for anyone who needs some guidance when it comes to the major movements performed in the gym. So many people struggle with these movements because they haven’t been properly taught how to complete them. That changes now! Included in this program is a 100 minute video describing all of the major movements including Squat, Lift, Lunge, Pull, Press and Torso. Also included in this program is instructional exercise videos with variations of each of the major movements.

Equipment

  • Barbell
  • Dumbbells
  • Resistance Band

Multi Program Pack

Overview

Power for Golf, Strength for Golf, Hip Mobility Level 1 – 3 and T-Spine Mobility Level 1 – 3. #LETSGO

***Please see individual descriptions below

Equipment Needed

  • Kettlebells (Can use DB’s if you don’t have KB’s)
  • Dumbbells (DB’s)
  • Barbell
  • Resistance Bands
  • Stability Ball
  • Medicine Ball
  • Golf Club

Strength for Golf

Overview

Strength for Golf will help you develop functional strength and is a great option for the golfer looking for some offseason improvements. As golfers we all want to be able to hit the ball farther. This program sets the foundation needed before progressing to speed and power. #LETSGO

Equipment Needed:

  • Kettlebells (Can use DB’s if you don’t have KB’s)
  • Dumbbells (DB’s)
  • Barbell
  • Resistance Bands
  • Stability Ball
  • Medicine Ball

Strength Program – Day 1 – Video Playlist – https://youtube.com/playlist?list=PLBoHK_ibKsl-oyTgoOgIiCnFz_G6HRYXk

Power for Golf

Overview

Power for Golf will help you develop rotational power, vertical and lateral forces that will transfer to your golf swing. As golfers we all want to be able to hit the ball farther. This program was designed to help golfers do just that! This is by far my favourite program that I’ve created. Unleash your power! #LETSGO

Equipment Required:

  • Kettlebells (Can use DB’s if you don’t have KB’s
  • Dumbbells (DB’s)
  • Barbell (Only one exercise that can be modified to DB’s)
  • Resistance Bands
  • Golf Club

Power Program – Day 2- Video Playlist – https://youtube.com/playlist?list=PLBoHK_ibKsl8yT6MRtazYAAb1SfUsaB6c

ViPR Pro 14 Day Golf Specific Training Program

Overview

ViPR Pro is a powerful tool used to load movement patterns in all directions. This is definitely one of my favourite pieces of exercise equipment and I use it with my clients all the time. This program will increase your rotational power, functional strength, whole body endurance and recovery.

Equipment Required:

  • ViPR Pro (Light – Medium)

ViPR Pro Program – Day 1 – Video Playlist – https://youtube.com/playlist?list=PLBoHK_ibKsl_43Zgm7yNiYRKyhF_1ucUP

16 Week Golf Program

Overview

The 16 Week Golf Program is something that has come to fruition over the past 10 years of working with different athletes. I have come to realize what works and what doesn’t. This program works! This is a great program that will increase your strength, power, endurance and mobility. It can be done in the offseason or during the season. Either way, you are going to experience improvements that make you feel and move better on and off the golf course.

Equipment Required:

  • Dumbbells
  • Resistance Band
  • Barbells
  • Kettlebells
  • Stability Ball

As an 5 handicap with a young family, any improvements in my game check a few boxes.  They can’t take too much time, they need to be effective, and they need to be reasonably priced.  I’ve found all of these things to be true with the programs created by Mark at CSC.  My workouts are a very manageable 45 minutes and my golf swing feels better than it did in University.  The prices are fantastic for the program and communication he provides.  Every workout comes with a description and YouTube videos and Mark is more than helpful when it comes to answering questions.

I’m not new to the gym, but finding something golf specific online or in books proved to be difficult.  I found myself doing programs I did in my 20’s meant for gaining mass.  Good for setting personal bests on the bench press, but actually hurting my golf game.  I was always sore, my joints were stiff, and my lower back felt as though I was one bad swing away from pulling something and being bound to the couch for weeks.

Highly recommended, my only regret isn’t starting sooner!

CSC – 16 Week Golf Program Athlete

16 Week Program – Phase 1 – Workout 1 – Video Playlist – https://youtube.com/playlist?list=PLBoHK_ibKsl8mWyt-OMxtUTjUyedG-Erj

Hip Mobility – Level 1 – 3

Overview

Hip mobility is extremely important for golfers and it is usually an area that most people are lacking mobility. Hip function correlates directly to the golf swing and it is a great indicator of whether you will be able to swing a golf club effectively. This program offers three different levels for you to improve your hip mobility.

Equipment Required:

  • Resistance Band

T-spine Mobility – Level 1 – 3

Overview

T-spine mobility is extremely important for golfers and it is usually an area that most people are lacking mobility. T-spine function correlates directly to the golf swing and it is a great indicator of whether you will be able to swing a golf club effectively. This program offers three different levels for you to improve your T-spine mobility.

Equipment Required:

  • Resistance Band

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