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THE LAZARETH GOLF PROGRAMSFOUNDATIONS
Phase: Early Offseason or AnytimeGoal: Improve joint mobility and stability, increase strength and muscle endurance.Duration: 8-Weeks
DISCLAIMER
The information in this course is offered for educational purposes only; the reader should be cautioned that there is an inherent risk assumed by the participant with any form of physical activity. With that in mind, those participating in strength and conditioning programs should check with their physician prior to initiating such activities. Anyone participating in these activities should understand that such training initiatives may be dangerous if performed incorrectly, and may not be appropriate for everyone. No exercise should cause pain. If you feel pain with any exercise, cease the exercise immediately.The author assumes no liability for injury.
***If using your phone, flip it horizontally to view the training days. Working to rectify this issue***
↓ Select your program ↓
LIMITED HOME GYM OPTION
GYM and FULL HOME GYM OPTION
LIMITED HOME GYM OPTION
WEEKS 1 to 4
(Click the link of the desired training day)
DAY 1
DAY 2
DAY 3
DAY 4
DAY 5
DAY 6
DAY 7
DownloadsLazareth Foundations Program | Week 1-4 Limited Gym Training Log (PDF)
WEEKS 5 to 8
(Click the link of the desired training day)
DAY 1
DAY 2
DAY 3
DAY 4
DAY 5
DAY 6
DAY 7
Downloads
Lazareth Foundations Program | Week 5-8 Limited Gym Training Log (PDF)
GYM and FULL HOME GYM OPTION
WEEKS 1 to 4
(Click the link of the desired training day)
DAY 1
DAY 2
DAY 3
DAY 4
DAY 5
DAY 6
DAY 7
Downloads
Lazareth Foundations Program | Week 1-4 Full Gym Training Log (PDF)
WEEKS 5 to 8
(Click the link of the desired training day)
DAY 1
DAY 2
DAY 3
DAY 4
DAY 5
DAY 6
DAY 7
Downloads
Lazareth Foundations Program | Week 5-8 Full Gym Training Log (PDF)
Frequently Asked Questions
Why can’t I see the program on my phone ?
Great question. When taken to the training page (i.e. Strength #1) some can’t see their training program. This is because the phone is held vertically. There have been no reported issues while holding the phone horizontally. This baffles me but I am working with the platforms’ tech support on this problem.
What equipment do I need for the Limited Home Gym Program Track?
Complete set of bands, ranging from 10 to 150 lbs such as THESEBenchStability ballFurniture sliders or fitness slidersFoam rollerA few dumbbells or regular/family size bottles of laundry detergent filled with waterA medicine ball (optional, 5% of current body weight)A wall
What equipment do I need for the Gym and Full Home Gym Program Track?
Complete set of bands, ranging from 10 to 150 lbs such as THESE, or a cable machine
Full set of dumbbells to at least 50lbs
Bench
Stability ballFurniture sliders or fitness sliders
Barbell & plates
Squat rack
Trap bar
Suspension trainer
Foam rollerA medicine ball (optional, 5% of current body weight)
A wall
What is tempo?
I have filmed a video to demonstrate what an exercise tempo looks like. <<<Click Here>>>
Tempo’s are written as follows: 3321
For example with the Squat exercise using a 3321 tempo you will perform the squat in the following way:
The 1st number (3) is the eccentric (muscle lengthening) phase, which would be a 3 second descent into the squat.The 2nd number (3) is a pause when the muscle is at full length, which would be a 3 second pause at bottom of squat.The 3rd number (2) is concentric (muscle shortening) phase, which is a 2 second ascent back to standing.The 4th number (1) is pause when the muscle is the shortest, which is a 1 second pause.
You will find a variety of different tempos throughout your program, such as but not limited to 3111, 3311, 5050, 30X3
If you see an “0,” this means there is no pause/rest. If you see an “X,” this means I want you to explode as fast as possible. You will see an “X” with medicine ball throws, slams, tosses etc. along with jumping and bounding drills in later phases of programs.
What is A1 and A2?
A1 and A2 (and so on) are examples of performing exercises consecutively. A superset (A1 followed by A2) means you will perform a set of the first exercise followed by performing a set of the second exercise. There may or may not be a small rest period recommended between the two exercises. There will however be an extended rest period after the second exercise. After the rest period is complete, that constitutes one set. Repeat for the recommended number of sets. A giant sets follows the same protocol but may consist of three or more exercises such as A1, A2, A3 etc.
What is an ISO?
ISO stands for Isometric hold. I have filmed a video demonstrating ISOmetric Holds. <<<Click Here>>>
ISOmetric Holds are normally performed as follows.
Start your exercise with the muscle you’re targeting just shy of its end range in the stretch position. For example, in the Lat Pulldown exercise this would be with arms extended overhead. In the Squat you’d start in a bent knee position (bottom of squat) as the quadriceps and glutes are all in a stretched position.
From here, you will create full body tension and pull on the towel with 100% effort for EIGHT seconds. Rest for TEN seconds and then move roughly 30 degrees further towards full muscle contraction (shortening of the muscle). This would be a slightly bent arm in the Lat Pulldown, of a slightly less bent knee in the Squat.
Repeat the protocol 2-4 times depending on the distance of the exercise. For instance, the Lat Pulldown and Squat exercises will have a large range of motion so performing 3 or 4 ISOmetric holds is possible whereas you may only get 2-3 ISOmetric holds within a smaller exercise such as a Biceps Curl.
Alternatively, there are times when I will just ask you to hold an ISOmetric contraction at one joint angle. For the exercise nerds out there, we will be taking advantage of both yielding (holding a weight in place without dropping it) and overcoming (trying to move a object that can’t be moved) ISOmetrics
How do I know when to increase the weight of an exercise?
Increasing the weight of an exercise is the most common (though not the only) way to make sure you are continually making progress.Once you complete the recommended number of repetitions and sets of an exercise, you should increase the weight between 2 1/2 – 5 lbs for smaller muscle group exercises, and between 5 – 10lbs for bigger, or multi-joint, exercises. For example, on day one you may complete the recommended 12 repetitions on the first two of the three sets, and eight repetitions on the third set. The next time you perform that exercise, you would stick with the same weight until you can successfully complete the twelve repetitions on the third set.
If you complete the 12 repetitions but you had to really struggle to do so, you may want to stick with the same weight the next time as well and see if you can duplicate your efforts but with little less struggle on the third set. This would be an example of becoming stronger and more efficient with your movement and therefore still considered progress. If you complete the recommended number of sets and repetitions for two consecutive sessions, then it’s probably safe to increase the weight.
What’s next after I complete this program ?
You have a few options once you complete this program.
If you enjoyed the structure and how this program was delivered then the next logical step would be to continue your offseason golf fitness training with the Lazareth Golf Programs | Strength edition. This will be released sometime before Monday, January 3rd, 2022.
If you enjoyed this program and want to continue your offseason golf fitness training but prefer a more customized program to fit your needs, my Online Coaching Strength PRO program may be a better route to consider. Get started by completing an application and then I’ll be in touch to set up a complimentary 15-minute discovery call.
What’s next?
Online Coaching Programs
Click here for details and try a complementary week.
Nathane L. Jackson
Golf Strength Coach & Nutritionist
NSCA-CSCSTPI Fitness 2 & Power 2Certified Conditioning CoachFRC & KinstretchHolistic Nutritionist & Precision Nutrition Certified
What’s next?
Online Coaching Programs
Click here for details and try a complementary week.
Nathane L. Jackson
Golf Strength Coach & Nutritionist
NSCA-CSCSTPI Fitness 2 & Power 2Certified Conditioning CoachFRC & KinstretchHolistic Nutritionist & Precision Nutrition Certified
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