Mark, my workout routine is very similar to yours. I've been doing it for a month and a half but I'm still working on adding a few exercises to aid my golf swing. I have also put a significant emphasis on increasing my strength.

I have two workouts that are set routines with the 'A' workout comprised of Squats, Bench Press, and Bent Over Barbell Rows. My 'B' workout is Squats, Overhead Press, and Dead Lifts. Usually there is a day of rest between them but sometimes two.

I will usually work out two other days of the week and on one of those days I will perform 3-4 of the following exercises: Incline Bench Press, Pull Ups, Front Squats, Lunges, Overhead Squats, Calf Raises, Push-ups, and Arnold Presses. I've also been working on learning proper technique to perform different types of cleans, jerks, and snatches.

The remaining day that I workout I have been attempting to do exercises more specific to the golf swing. Most of these exercises come from the TPI website and are similar to what's seen on the Golf Fitness Academy episodes featuring Adam Scott and Jason Zuback. Those guys are amazing. 

I should also mention I have been doing a significant amount of work to increase the range of motion in my joints. So far I have been focusing on hips and ankles in order to perform squats better. 

Sounds a lot like what I was doing in Sept/November to get my strength back after the season. Are you doing the 5x5 program? If so, it's awesome and I only switched it up after I got strength back and got to a weight where I couldn't complete all of the reps. Plus I wanted to add in some speed elements that will, with any luck, transfer into club head speed in the spring.

It's funny how you don't really notice how immobile your hips are until you start doing some of these motions - I noticed it pretty early on when trying to squat heavier amounts. I just couldn't get in the right positions without a good warm up and stretch of my hips. 

Have any favorites from the TPI site?

You are correct Mark, it is a 5x5 program. It's a novice level one with level weight for each set with small increases between workouts. It's been quite a while since I've done any serious strength training so I started with really low weight and have been focusing entirely on the quality of the reps. I will probably be on it for the better part of six months before I move on to an intermediate level 5x5.

There’s lots of great exercises on the TPI website, the advanced search feature for the Drills and Exercises provides some great results. My favourite stuff though is what comes from the professionals. The work Adam Scott demonstrates on Golf Fitness Academy is a good place to start for improving bio-mechanics. His posture, balance, and mobility is really incredible. I really like the work he does with medicine balls and cables. 

http://www.mytpi.com/tpitv/shows/golf_fitness_academy/episodes/adam_scott

Another one I like is the episode with Jason Zuback. There are a few things he does that I found to be unique. The exercises he does with kettlebells to develop speed and power look really good. The other thing he does is workout with the TRX RIP trainer to develop rotational speed and power. There are only so many ways to develop rotation speed and power, this seems like a good way to do it.

http://www.mytpi.com/tpitv/shows/golf_fitness_academy/episodes/power_with_jason_zuback

Keep working hard, it will pay off!

Hey mark,

that sounds like a good plan! I will be starting a program this week which will include two days of yoga classes, two days of a barbel strength program (both at Goodlife) and two days of lifting mainly heavy weights for low reps in order to keep some muscle mass. I did one of the barbel classes and found them to be awesome. Lots of reps and great environment. I felt like having to change from the old fashion chest days.i hope yoga will do wonders for my flexibility as I feel like I lost a lot of it from only doing heavy lifting. 

I will also start taking hankhaneys advice of taking 100 practice swings daily. Apparently it will work wonders for your tempo when the spring finally comes around.

I am excited to see what others are doing.

All the best and here's to more greens!

Ovi