Session Settings: Dynamic Training Program
Note* During Tournament Week all exercise sessions are dynamic Yoga sessions. Light Jogging is still
allowed in the mornings.
- Count in Multiples to strengthen mental fitness during exercise. (Current Multiple: 4)
- Do every exercise making sure I am paying attention to the muscles that need to be working out.
Monday: (Range Work) { Public Speaking }
Literature of the Day: Business or Entrepreneurship / The Art of Seduction
- Morning Warm-up Jog | 05:00am ; 800m
- Skipping rope 100 reps
- Meditation 10 mins
Abs & Pressups | 05:25am/16:30pm ; 1 set
- Full body crunches 20 reps
- Mid press ups 10 reps
- Standard scissor 20 reps
- Wide press ups 10 reps
- Leg lifts 20 reps
- Side abs 20 reps each
- Narrow press ups 10 reps
- Cycles 20 reps
- Wrist Curls 4Kg each 10 reps (Plus Reverse Curls)
- Putting shoulder drill 10 reps x2
- One leg balance 30 secs
- Body plank 1 min 30 secs
- Danny Maude's Balance Dance 1min
Stretches | 19:30pm ; 1 set
- Body stretches 20 secs
- Follow through stretch 15 secs each
- Front Splits 20 secs
Meditation 30 mins 05:30 am | My Definite Chief Aim
GOLF (8 am to 4 pm) (Focus - Left Brain work)
Golf Drills ; 1 set
Putting:
- The 25 foot Putt Pressure Drill, 5 Tees placed in 3 feet radius of the hole.
- 20, 30 & 40 foot Lag Putt into 3 feet radius
Chipping:
- The 30 foot chip into a 3 foot radius
- The 10 Ball bunker assurance drill onto the green
GYM - Squats, Lunges, Triceps 16:45 pm
Swimming - Butterfly 16:45 pm
Tuesday: (Range Work) { Maths }
Literature of the Day: Poetry / VID Provisionals
- Morning Jog | 05:00am ; 800m
- Skipping Rope 100 reps
Back & Legs | 05:25am/16:30pm ; 1 set
- Super Mans 20 reps
- 4KG Body Squats 20 reps
- Reverse Scissors 20 reps
- 4KG Lunges 20 reps
- 4KG Body Dead-Lifts 20 reps
- 4KG Calf Raises 20 reps
- Reverse Leg Lifts 20 reps
- Reverse Cycles 20 reps
- Ankle Rotations each 20 reps
- Swing Sequence Drill 7 reps
- One leg balance 30 secs each
- Body plank 1 min 30 secs
- Danny Maude's Balance Dance 1min
Meditation 30 mins 05:30 am | My Definite Chief Aim
GOLF (8 am to 4 pm) (Focus - Left Brain work)
Golf Drills ; 1 set
Putting:
Killer - 3 balls & 3 lives pressure putting, with 8 tees inline a foot apart each and it starts front a
3 foot radius.
Chipping:
- The 64 Chip Compass drill with 4 holes to attack
- The 5 ball rescue bunker shot, rescuing the ball from tricky corner lies
GYM - Back, Angel Wings, Calves, Biceps. 16:45 pm
Swimming - Backstroke 16:45 pm
Stretches | 19:30pm ; 1 set
- Body Stretches 20 secs
- Follow through stretch 15 secs each
- Front splits 20 Secs
Wednesday: (Course Work) { Vocabulary Building }
Literature of the Day: Golf / VID Provisionals
Morning Jog 05:00am
Skipping Rope 50 reps
Abs & Press-ups | 05:30am/16:30pm ; 1 sets
- 4KG Dumbbell Sit-ups 20 reps
- Mid Press-ups 10 reps
- Standard Scissors 20 reps
- Wide Press-ups 10 reps
- Leg lifts 20 reps
- Displaced Press-ups 10 reps
- Side abs 20 reps each
- Narrow Press-ups 10 reps
- Cycles 20 reps
- Wrist Curls 4Kg each 20 reps (Plus Reverse Curls)
- Thrust Drill with Magic Move 7 reps
- Correction Drill 7 reps
- One Leg Balance 45 secs
- Full-Body Plank 2 mins
- Danny Maude's Balance Dance 1min
Meditation 30 mins 05:30am | My Definite Chief Aim
GOLF (8 am to 4 pm) (Finesse - Right Brain work)
Golf Drills ; 1 set
Putting:
- The 10 Point Overtake Game, 3 Tees & 2 points earned for each overtake, 1 point deducted for
every over hit or short putt.
Chipping:
- The 18 Par Challenge, 3 easy 3 Medium 3 hard, every hole is a Par 2.
- 5 Ball Plugged Bunker shot Rescue drill
GYM - Chest & Pull Ups 16:45pm
Swimming - Crawl 16:45 pm
Stretches | 19:30pm ; 1 set
- Body Stretches 20 secs
- Follow through stretch 15 secs each
- Front Splits 20 secs
Thursday: (Range Work) { Maths }
Literature of the Day: Business or Entrepreneurship / VID Provisionals
- Morning Jog | 05:00am ; 800m
Back & Legs | 05:25am/16:30pm ; 1 set
- Super Mans 20 reps
- 4KG Body Squats 20 reps
- Reverse Scissors 20 reps
- 4KG Lunges 20 reps
- 4KG Body Dead-Lifts 20 reps
- 4KG Calf Raises 20 reps
- Reverse Leg Lifts 20 reps
- Reverse Cycles 20 reps
- Ankle Rotations each 20 reps
- Crocodile walk 10 steps
- Follow through practice 7 reps each;
Driver Follow through
Iron Follow through
- One Leg Balance 45 seconds
- Full Body Plank 2:00 mins
- Danny Maude's Balance Dance 1min
Meditation 30 mins 05:30am | My Definite Chief Aim
GOLF (8 am to 4 pm) (Focus - Left Brain work)
Golf Drills ; 1 set
Putting:
- 9 Hole, 3 & 6 foot compass drill out of 36 putts
Chipping:
- 10 Ball drill to finish in 15 feet of 30 yard range target
Irons:
- High & Low, Draw, Fade & Straight Iron shot drills
GYM - Squats, Lunges, Triceps 16:45 pm
Swimming - Breaststroke 16:45 pm
Stretches | 19:30pm ; 1 set
- Body Stretches 20 secs
- Follow Through stretch 20 secs each
- Front Splits 20 secs
Friday: (Range Work) { Speed Reading }
Literature of the Day: The Subtle Art of not giving a Fuck / VID Provisionals
Marathon 05:00am | 6 Kms
{ OR }
Skipping Rope 100 reps
Abs & Back | 05:25am/16:30pm ; 3 sets
- Full-Body Crunches 20 reps
- Super Mans 20 reps
- Standard Scissors 20 reps
- Reverse Scissors 20 reps
- Leg Lifts 20 reps
- Body Dead-Lifts 20 reps
- Side Abs 20 reps each
- Cycles 40 reps
- Wrist curls 4Kg each 20 reps (Plus Reverse Curls)
- One Leg Balance 1 min
- Full-Body Plank 3 mins
- Weight Transfer Drill 7 reps
- Danny Maude's Balance Dance 1min
Meditation 30 mins 05:30am | My Definite Chief Aim
GOLF (8 am to 4 pm) (Focus - Left Brain work)
Golf Drills ; 1 set
Putting:
- The 20 Tee Compass Game from 3 feet of hole, 5 Tees in each 90° angle. Pick up each Tee if it's
holed.
Chipping:
- Alignment stick stable hinge drill chilling into 30 yard target
Irons & Drivers:
- The Right & Left hand solo swings with 3 practice
GYM - Back, Angel Wings, Calves & Biceps 16:45 pm
Swimming - Medley 16:45 pm
Stretches 18:30pm ; 1 set
- Body Stretches 20 secs
- Follow Through Stretch 20 secs
- Front Splits 20 secs
Saturday: (Rest & Yoga) { Public Speaking }
Literature of the Day: 48 Laws of Power / VID Provisionals
- Meditate 30mins | 05:30 am | My Definite Chief Aim
Yoga | 40 secs each stretch 16:30 pm
- Finger Flicks 20 secs / Forearm exercises
- Posture Drill 7 reps | Balance & Finesse
Sunday: (Rest & Yoga) { Maths }
Literature of the Day: Golf / VID Provisionals
- Meditate 30mins | 8 am | My Definite Chief Aim
GOLF (8 am to 4 pm) (Finesse - Right Brain work)
Golf Drills ; 1 set
Putting:
- The 10 foot putt challenge, 2 points when holed, - 1 when short, least strokes to 10 points.
Chipping:
- 50 to 75 yard 5 ball basket dunk drill
Driving:
- The 10 ball Driving Accuracy Drill
- High & Low, Draw, Fade & Straight Driving shot drills
Yoga | 30 secs each stretch 15:00 pm
- Finger Flicks 20 secs / Forearm exercises
- Thrust Drill 7 reps | Balance & Finesse
