| Maximal Strength Training |
| Resistance Exercise |
Sets/Repetitions/Load/Rest Period Between Sets |
| Horizontal bench press |
3 sets × 5 repetitions × 80%/4 min |
| Seated row machine |
3 sets × 5 repetitions × 80%/4 min |
| Leg press machine |
3 sets × 5 repetitions × 80%/4 min |
| Seated calf extension |
3 sets × 5 repetitions × 80%/4 min |
| Triceps cable push-down |
3 sets × 5 repetitions × 80%/4 min |
| Explosive Strength Training |
| Combined exercise |
Sets/Repetitions/Load/Repetitions/Rest Between Sets |
| Horizontal bench press + plyometric push-ups |
3 sets (6 repetitions × 70% + 10 repetitions)/4 min |
| Seated row machine + explosive pull-downs |
3 sets (6 repetitions × 70% + 10 repetitions)/4 min |
| Leg press machine + vertical jumps over hurdles (45 cm) |
3 sets (6 repetitions × 70% + 10 repetitions)/4 min |
| Seated calf extension + vertical jumps over hurdles (45 cm) |
3 sets (6 repetitions × 70% + 10 repetitions)/4 min |
| Triceps cable push-down + plyometric push-ups |
3 sets (6 repetitions × 70% + 10 repetitions)/4 min |
| Golf-Specific Strength Training |
| Exercises |
Sets/Repetitions/Rest Between Sets |
| Golf drives with weighted clubs |
3 sets × 10 repetitions/4 min |
| Accelerated drives with an acceleration tubing club system |
3 sets × 10 repetitions/4 min |
