A World Champion’s Regimen

“HAVING A MASSIVE AMOUNT OF TORQUE AND SPEED WITHOUT MASS TO SUPPORT IT IS A RECIPE FOR DISASTER! OVER THE YEARS AND THE GUIDANCE OF SOME OF THE BIGGEST AND BRIGHTEST MINDS IN THE GOLF AND FITNESS WORLD, I HAVE DISCOVERED THE ULTIMATE POWER SPLIT THAT PUT ME OVER THE TOP AND BROUGHT MY BODY TO ALL NEW LEVELS THAT THE GOLF INDUSTRY HAS NEVER SEEN” – RYAN WINTHER

• Training Goal: Prioritizing posture and minimizing imbalances to improve body mechanics and decrease risk of injury.. Building an insane amount of Speed while building enough Mass to support it
• Level: Advanced
• Days per week: 4
• Training Time: 60-75 minutes
• This is not easy.  This will make you hurt.  Fight through it, be determined.

*ALWAYS START WITH A DYNAMIC WARMUP PRIOR TO ANY AND ALL WORKOUTS

MONDAY (GLUTE / PUSH DAY)

Core / Stability	Sets	Reps
Half Kneeling downward chops	2	10
Half Kneeling horizontal chops	2	10
Pelvic tilts with leg extension	2	10
Bridge with leg extension	2	10

*Make sure to start with a Dynamic Warm Up. Make sure the blood is flowing and the muscles are loose. Injury prevention is our number one goal

Combo / Complex	Sets	Reps
1A. Box Jumps	2	10
1B. Lateral bounds	2	10
1C. Sit up and throws	2	10

*These are supersets. Once you finish 10 reps of box jumps, immediately move to lateral bounds and so on. Take a 60 second rest after all 3 movements are complete. Repeat once more.

Resistance Strength Training	Sets	Reps
1A. Weighted hip thrust	3	10
1B. Single arm dumbbell press	3	10
2A. RDL	3	10
2B. Kneeling shoulder press	3	10
3A. Glute ham raise	3	10
3B. alternating incline dumbbell press	3	10
4A. single leg bridge	3	10
4B. TRX push ups	3	10

*These are super sets. Complete 1A and 1B – 3 sets of 10 before moving on to 2A and 2B and so on

Restore / Stretch	Sets	Reps
Butterfly stretch	1	30 seconds
Piriformis stretch	1	30 seconds
Hip flexor stretch	1	30 seconds
Hamstring stretch	1	30 seconds
Chest stretch on roller	1	30 seconds

*This is your cool-down period. Take your time, go deep into the stretch. 

 

TUESDAY (QUAD / PULL DAY)

Core / Stability	Sets	Reps
Bird dogs	2	10
Ball waves	2	10
Bridge on ball	1	30 seconds
Plank on ball	1	30 seconds

*Make sure to start with a Dynamic Warm Up. Make sure the blood is flowing and the muscles are loose. Injury prevention is our number one goal

Combo / Complex	Sets	Reps
1A. Med ball slams	2	10
1B. Kettlebell swing	2	10
1C. Rip Trainer	2	10

*These are supersets. Once you finish 10 reps of med ball slams, immediately move to kettlebell swings and so on. Take a 60 second rest after all 3 movements are complete. Repeat once more.

Resistance Strength Training	Sets	Reps
1A. Hex bar squats	3	10
1B. Pull ups	3	10
2A. Walking lunges	3	10
2B. Single arm lat pullovers	3	10
3A. Lateral lunges	3	10
3B. Single arm bent over row	3	10
4A. TRX split squats	3	10
4B. TRX Low rows	3	10

*These are super sets. Complete 1A and 1B – 3 sets of 10 before moving on to 2A and 2B and so on

Restore / Stretch	Sets	Reps
Butterfly stretch	1	30 seconds
Piriformis stretch	1	30 seconds
Hip flexor stretch	1	30 seconds
Hamstring stretch	1	30 seconds
Chest stretch on roller	1	30 seconds

*This is your cool-down period. Take your time, go deep into the stretch. 

 

WEDNESDAY – OFF DAY

 

THURSDAY – (CHEST/TRICEPS/SHOULDERS)

Core / Stability	Sets	Reps
Half Kneeling downward chops	2	10
Half Kneeling horizontal chops	2	10
Pelvic tilts with leg extension	2	10
Bridge with leg extension	2	10

*Make sure to start with a Dynamic Warm Up. Make sure the blood is flowing and the muscles are loose. Injury prevention is our number one goal

Combo / Complex	Sets	Reps
1A. Box Jumps	2	10
1B. Lateral bounds	2	10
1C. Sit up and throws	2	10

 

*We are using heavy weights here.  If you can do more than 10 reps, thats not enough weight

Chest Exercises	Sets	Reps
Incline DB Press	3	10
Bench Press	3	10
Cable Crossovers	3	10
Low Cable Crossovers	3	10
Peck Deck Flys	3	15

 

Triceps Exercises	Sets	Reps
Pushdowns	3	10
Reverse Grip Pushdowns	3	10
Rope Pushdowns	3	10
Bench Dips	3	To Failure

 

Shoulder Exercises	Sets	Reps
Seated DB Press	3	10
Power Laterals	3	10
Reverse Flys	3	10

 

Restore / Stretch	Sets	Reps
Butterfly stretch	1	30 seconds
Piriformis stretch	1	30 seconds
Hip flexor stretch	1	30 seconds
Hamstring stretch	1	30 seconds
Chest stretch on roller	1	30 seconds

*This is your cool-down period. Take your time, go deep into the stretch. 

 

FRIDAY – (BACK/BICEPS/LEGS)

Core / Stability	Sets	Reps
Bird dogs	2	10
Ball waves	2	10
Bridge on ball	1	30 seconds
Plank on ball	1	30 seconds

*Make sure to start with a Dynamic Warm Up. Make sure the blood is flowing and the muscles are loose. Injury prevention is our number one goal

Combo / Complex	Sets	Reps
1A. Med ball slams	2	10
1B. Kettlebell swing	2	10
1C. Rip Trainer	2	10

 

*We are using heavy weights here.  If you can do more than 10 reps, thats not enough weight

Back Exercises	Sets	Reps
Wide Grip Lat Pulldown	3	10
Close Grip Lat Pulldown	3	10
Seated Cable Row	3	10
Straight Arm Pulldown	3	10

 

Biceps Exercises	Sets	Reps
Barbell Curls	3	10
Incline Curls	3	10
Hammer Curls	3	10

 

Leg Exercises	Sets	Reps
Leg Extension	3	10
Leg Press	3	10
Leg Curl	3	10
Calf Raises	3	10

 

Restore / Stretch	Sets	Reps
Butterfly stretch	1	30 seconds
Piriformis stretch	1	30 seconds
Hip flexor stretch	1	30 seconds
Hamstring stretch	1	30 seconds
Chest stretch on roller	1	30 seconds

*This is your cool-down period. Take your time, go deep into the stretch. 

 

SATURDAY/ SUNDAY OFF