Middle Management™ Golf Muscle Building System Stage 1: Lay the Foundation

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The Middle Management™ Golf Muscle Building System helps you to build muscle and improve your overall game.

Weight training for golf is one of the most overlooked tools for increasing drive distance and club control. By advancing in these two vital areas of the game, you can significantly improve you overall game and distance yourself from your competitors on the links.

This workout is Stage 1 (of 3) of the Middle Management™ Golf Muscle Building System. It is designed primarily for beginners to weight training for golf, or those experienced weight lifters who have been away from the gym for a while and are looking to once again build muscle to enhance their golf game.

This stage will build your foundation by working on the key muscles that power and control your swing, from your legs to your forearms. Our page on the golf exercise benefits explains how improving specific muscles translates to an improved game. Each of those key muscles are worked in Phase 1 of our golf muscle building workout routine.

Stage 1 is a circuit weight training workout. This simply means that you complete one set of each exercise in the order below with minimal rest between exercises. Once you have finished the list of exercises, also known as the "circuit," rest for about 3 minutes, do the prescribed exercises again.

Unless noted otherwise, use 60% of your one rep max. The tempo for the lifts should be 2-1-1, meaning two counts down (eccentric part of the lift), a one count pause, and one count up (concentric part of lift). Do this workout three times per week with one day of rest in between workouts (example: Monday, Wednesday, Friday).

Weight Training for Golf: Stage 1
Exercise Sets Reps
Standard Crunch 3 20
Squats 3 15
Bench Press 3 15
One-Arm Bent-Over Rows 3 15
Lateral Raise 3 15
Oblique Crunch 3 20
Walking Lunges 3 20 (10 x 2 Legs)
Bicep Curls 3 15
Triceps Pressdown 3 15
Wrist Rolls 3 15
Back Extensions 3 15

These 11 Exercises from Stage1 of the Middle Management™ Golf Muscle Building System will prepare you for the next stage which focuses on building muscle and gaining strength in key areas to improve your golf game and leave the competition in the dust.

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