Sport-specific workout routine (Need Guidance)

[The_Grinder]

I am a 20 year old college golfer. I've been working out for about 2 years now and was looking to step it up and do it right this summer (about 4 months). Being a golfer, a "bodybuilding" site never really came to my mind, but I have read plenty of posts throughout the forum and was blown away at the knowledge I have seen. I was hoping you guys/gals can help me overhaul my current workout routine to benefit my golf game.

Stats: 185lbs, 6'0", 13-14%BF?(Rough estimate, never had it checked)

Mission: I am really trying to increase my overall strength and power without getting too bulky. I would like strong, yet flexible muscles that will help me move through my swing as fast as possible. For most of you that have seen Tiger Woods, I see him as the perfect specimen for a golfer. He has an extremely strong core and legs with a strong and somewhat wirey upper body. I am about two inches shorter and have a slightly larger chest than that due to genetics. Other than that, I see no reason why I can't try to aim my workouts to getting as close to his build as possible.
(I also would like to lose some extra bodyfat if possible but I am hoping that might take care of itself with as hard as I will be working this summer.)

My workout plan: I plan on keeping my 3 day a week lifting schedule. (Basically a Push/Pull/Legs split) I was also going to add work on the heavy bag between lifting days (to gain a little bit of speed and get a good cardio workout) and add power yoga between lifting days (to help with flexibility).

Here is my schedule for the summer. I'm sure it needs a lot of work and guidance to help me work towards my specific needs. Feel free to suggest changes in excercises, reps, sets, etc. if you think it will better help my goals.

Monday: Chest,Triceps, Abs
-Flat Bench (Here is my first problem, I have never known the guidelines to a good long term bench program. My max is about 215. Any help figuring out a program here would be appreciated.)
-Incline Dumbell Presses (3x10)
-Dumbell Presses (3x10)
-Dips (3xTo Failure)
-Skull Crushers (3x10)
-French Presses (3x10)
-Rope Pressdowns (3x10)
-Crunches (with extra weight)/Hanging Leg Raises/Twisting Crunches(All 3x10)

Tuesday: Heavy Bag work and Power Yoga

Wednesday: Back, Biceps, Forearms, Abs
-Standing Cambered Bar Curls (3x10)
-Preacher Curls (3x10)
-Standing Alternating Dumbell Curls (3x10)
-Reverse Grip Cambered Bar Curls (3x10)
-Wrist Curls and Extensions (3x10 Each)
-Deadlifts (Need some guidance here)
-Lat Pulldowns (3x10)
-T-Bar Rows (3x10)
-Seated Cable Rows (3x10)
-One Arm Dumbell Rows (3x10)
-Dumbell Shrugs (3x10)
-Crunches (with extra weight)/Hanging Leg Raises/Twisting Crunches(All 3x10)

Thursday: Heavy Bag work and Power Yoga

Friday: Legs, Shoulders, Abs (Added Shoulders to Legs day since Mon. is already a long workout)
-Squats (Once again, need some guidance)
-Leg Presses (4x10)
-Leg Extensions (3x10)
-Leg Curls (3x10)
-Calf Raises (3x10)
-Shoulder Presses (4x10)
-Upright Rows (3x10)
-Laterals (3x10)
-Front Plate Raises (3x10)
-Crunches (with extra weight)/Hanging Leg Raises/Twisting Crunches(All 3x10)

Saturday: Heavy Bag Work and Light Stretching

Sunday: Rest

Like I said, I'm sure this workout needs a lot of work in order to accomplish my goals and I would appreciate any help you could give me. Thanks all!

[ROCKILLER]

concentrate on stretching after you lift when your muscles are nice and warm.

You seem like youre doing too many little things ang not as much core lifting. I just started doing squats and romanian deads 4x12 each after warmup. I do some ab work that day too but if youre really working you probably dont need all of the other things like leg extensions and hamstring curls.

your split seems off- as in you work some of the same muscles too often. Some people better at this will help you out I'm sure.

I have come to the realizations that crunches suck. I started doing full situps on a decline (usually at the end of leg day) and I feel like my abs get a much better workout.

hows the diet?

[go Yankees]

generally the people who do 3 or 4 different exercises for biceps are bodybuilders...your biceps will get adequate work from bent-over rows and deadlifts, for example. As a general rule, stick to heavy compound exercises.

A good way to increase your max lift in a particular exercise is to do 3-5 sets with no more than 5 reps, starting at 65-70% of your max for 5 reps, and week after week, drop the reps (to 4 first...) and increase the weight (to about 75% of your max), and keep going until you're going heavy (90-95%) for 1-2 reps. Generally, around 90-92% of your max you'll want to use a spotter, in case you fail right away. Do that for your bench, dead, and squat, and add in a few isolation movements and you'll be on your way

does Tiger Woods do hang cleans?

[The_Grinder]

Thanks fellas. Yeah, I think I might do a few too many isolation excercises. My workouts usually take about an hour. (Not including my warmup or stretching) I would like to get that down to about 45 hard working minutes. As far as sets and reps, what would be the best structure to use to get strength, speed, and explosive power instead of just size??

(Diet is as good as it can be at college. I drink a lot of water and try and keep plenty of tuna, almonds, beef jerky, etc. in the room for between meals. I'm really going to clean it up this summer.)

EDIT: Not sure if Tiger does Hang Cleans. He has never publicly disclosed his workout routine.

[go Yankees]

keeping everything under 8 reps will increase strength faster than adding size

I found that doing hang cleans increased my upper body quickness and explosion, while giving me general overall development in my traps, shoulders, and arms...explosive exercises like cleans, high pulls, and snatches will probably help you with your quickness, but make sure to stretgh a lot

[The_Grinder]

Aight I'll be sure to incorporate some of those. I was reading up a little bit and from what I've read it seems like the split I have is more for BBing than explosive power. Should I switch to something more like this??

Football Training

[The_Grinder]

bump