How the week fits together
Three weight-training days build golf-specific strength and power, two cardio days build walking endurance and explosive leg drive, and mobility work is folded into every lifting day. Layer your Op36 skills sessions (Day 1 / Day 2 / Day 3 of the practice ladder) onto whichever days you have range or course access — cardio days and the Saturday buffer day are natural fits since they don't compete with lifting recovery.
| Day | Physical Training | Location | Duration | Suggested Skills Layer |
|---|---|---|---|---|
| Mon | Weight Training – Rotational Power & Full-Body Strength (+ Mobility) | Home gym | 45-50 min | — |
| Tue | Cardio – Zone 2 Endurance | Home (Treadmill/Peloton) | 35-40 min | Op36 Day 1 (25/50/75 yds) before or after, if range access allows |
| Wed | Weight Training – Core Stability & Single-Leg Strength (+ Mobility) | Full gym | 45-50 min | — |
| Thu | Cardio – Interval Training | Home (Peloton) | 30 min | Op36 Day 2 (100/150/200 yds) |
| Fri | Weight Training – Upper Body, Shoulder & Explosive Rotational Power (+ Mobility) | Full gym | 45-50 min | — |
| Sat | Active Recovery – Optional (walk / light mobility / play golf) | Anywhere | 20-30 min | Op36 Day 3 (300/400 yds) or a full round for Round Tracker |
| Sun | Full Rest | — | — | Optional: light putting only |
Recovery modality cheat sheet
| Modality | Best timing | Why |
|---|---|---|
| Infrared Sauna | Anytime, ideally 3-4x/week | Doesn't interfere with strength/power adaptation; strong cardiovascular/longevity evidence, especially valuable at 56. |
| Cold Plunge | Non-lifting days, or 6-8+ hrs after weight training | Can blunt strength/power adaptation right after lifting; best for stress relief, sleep, and cardio-day recovery. |
| Red Light Therapy | Pre- or post-workout, 2-4x/week | Modest but real support for soreness, joint comfort, and recovery. |
Golf performance check-ins
- Track flexibility monthly: sit-and-reach, shoulder/hip rotation range of motion.
- Reassess lifts every 4 weeks — increase load once you hit the top of a rep range for all sets.
- If you have access to a launch monitor or lessons, check club head speed every 4-6 weeks to gauge whether rotational power gains are translating to the course.
Cloud sync (optional)
By default this page only remembers data on the device you're using. Connect it to a small Google Sheets backend and it'll sync across every device instead — same weight log, same drills log, same skills progress, everywhere.
Day planner
Click any date to see that day's weekly training and Op36 skills session in one place.
Monday — Rotational Power & Full-Body Strength
Home gym · 6:00–6:45 AM lift, 6:45–7:00 mobility, optional 7:00–7:15 recovery.
| Time | Block | Exercise | Sets x Reps / Duration |
|---|---|---|---|
| 6:00-6:45 AM | Weight Training | Goblet Squat | 3 x 10 |
| Single-Arm Kettlebell Swing | 3 x 10 each side | ||
| Cable or Band Woodchop | 3 x 10 each side | ||
| Medicine Ball Rotational Throw (vs. wall) | 3 x 8 each side | ||
| Standing Landmine Press | 3 x 10 | ||
| 6:45-7:00 AM | Mobility | Hip flexor stretch, thoracic spine rotations ("open books"), 90/90 hip stretch, cat-cow — 10-15 min | |
| 7:00-7:15 AM (opt) | Recovery | Red Light Therapy, 10-15 min on shoulders/low back — supports recovery without blunting strength adaptations | |
Tuesday — Cardio: Zone 2 Endurance
Home · 6:00–6:40 AM, optional cold plunge 6:40–6:45 AM.
| 6:00-6:40 AM | Incline treadmill walk or Peloton bike, steady state (~60-70% max HR) | 35-40 min |
| 6:40-6:45 AM (opt) | Cold Plunge (50-59°F) — no lifting-adaptation interference on cardio-only days | 2-4 min |
Goal: build the aerobic base and leg endurance to walk 18 holes without fatigue affecting swing mechanics late in a round.
Wednesday — Core Stability & Single-Leg Strength
Full gym · 6:00–6:45 AM lift, 6:45–7:00 mobility, optional 7:00–7:20 recovery.
| Time | Block | Exercise | Sets x Reps / Duration |
|---|---|---|---|
| 6:00-6:45 AM | Weight Training | Single-Leg Romanian Deadlift | 3 x 10 each leg |
| Bulgarian Split Squat | 3 x 10 each leg | ||
| Pallof Press (anti-rotation core) | 3 x 12 each side | ||
| Half-Kneeling Cable Chop | 3 x 10 each side | ||
| Bird Dog | 3 x 10 each side | ||
| 6:45-7:00 AM | Mobility | Yoga flow (hips/hamstrings): downward dog, pigeon pose, seated forward fold — 10-15 min | |
| 7:00-7:20 AM (opt) | Recovery | Infrared Sauna, 15-20 min — recovery and cardiovascular health, especially valuable at 56 | |
Thursday — Cardio: Interval Training
Home · 6:00–6:30 AM, optional cold plunge 6:30–6:35 AM.
| 6:00-6:30 AM | Peloton bike or treadmill: 5 min warmup, 8-10 x (1 min hard / 2 min easy), 5 min cooldown | 30 min |
| 6:30-6:35 AM (opt) | Cold Plunge (50-59°F) | 2-4 min |
Goal: build explosive leg drive and cardiovascular capacity that supports rotational power in the golf swing.
Friday — Upper Body, Shoulder & Explosive Rotational Power
Full gym · 6:00–6:45 AM lift, 6:45–7:00 mobility, optional 7:00–7:15 recovery.
| Time | Block | Exercise | Sets x Reps / Duration |
|---|---|---|---|
| 6:00-6:45 AM | Weight Training | Standing Cable/Landmine Rotation | 3 x 10 each side |
| Single-Arm Dumbbell Row | 3 x 10 each side | ||
| Face Pulls (shoulder health) | 3 x 15 | ||
| Overhead Kettlebell Carry | 3 x 30 yards each side | ||
| Explosive Band Woodchop | 3 x 8 each side | ||
| 6:45-7:00 AM | Mobility | Foam rolling (lats, t-spine, IT band, glutes) + band shoulder dislocates — 10-15 min | |
| 7:00-7:15 AM (opt) | Recovery | Red Light Therapy, 10-15 min — modest but real support for soreness and recovery | |
Saturday — Active Recovery (Optional)
- Easy walk, light mobility work, or a casual round of golf — 20-30 min, keep intensity low.
- Good day for a longer infrared sauna session (20-30 min) if desired.
Sunday — Full Rest
- No structured training. Optional: light stretching or a short walk.
- Best day for a longer infrared sauna session (20-30 min) purely for cardiovascular/relaxation benefit — research shows benefits scale with frequency (3-4x/week for the clearest cardiovascular protection in long-term studies).
Operation 36-inspired skills ladder
8 yardage checkpoints from 25 to 400 yards. Don't move the bulk of your practice time to the next phase until you pass the current one's test — repeat without guilt. Check off drills as you complete them; each phase locks in as "mastered" once all three days for that yardage are checked.
6-month progressive weighting
Day 1 (25/50/75 yds) is your Short game, Day 2 (100/150/200 yds) is Mid, Day 3 (300/400 yds) is Long. Rather than splitting time evenly, the emphasis shifts month to month: heavily short-game weighted at the start, building toward more long-game work as your foundation solidifies. After Month 6, hold steady at the Month 6 mix.
| Month | Short % | Mid % | Long % | Short min/wk | Mid min/wk | Long min/wk | Session mix |
|---|---|---|---|---|---|---|---|
| Month 1 | 80% | 20% | 0% | 192 | 48 | 0 | 2 short · 1 mid · 0 long |
| Month 2 | 69% | 21% | 10% | 166 | 50 | 24 | 2 short · 1 mid · 0 long |
| Month 3 | 58% | 22% | 20% | 139 | 53 | 48 | 2 short · 1 mid · 0 long |
| Month 4 | 47% | 23% | 30% | 113 | 55 | 72 | 1 short · 1 mid · 1 long |
| Month 5 | 36% | 24% | 40% | 86 | 58 | 96 | 1 short · 1 mid · 1 long |
| Month 6 | 25% | 25% | 50% | 60 | 60 | 120 | 1 short · 1 mid · 1 long |
Phase 1 · 25 yds
0/5
Phase 2 · 50 yds
0/5
Phase 3 · 75 yds
0/5
Phase 4 · 100 yds
0/5
Phase 5 · 150 yds
0/5
Phase 6 · 200 yds
0/5
Phase 7 · 300 yds
0/5
Progression tracker
| Phase | Yardage | Test | Status |
|---|---|---|---|
| 1 | 25 yds | Pick 9 spots around a green at 25 yards. Chip + putt out each as a "hole." Beat 18 strokes (2 per hole) to move on. | 0/5 checked |
| 2 | 50 yds | 9 attempts from 50 yards at a single flag. Track how many finish within a 10-ft circle. Target: 6/9. | 0/5 checked |
| 3 | 75 yds | 9 shots at 75 yards to one target — 1 point if inside 15 ft. Target: 6/9. | 0/5 checked |
| 4 | 100 yds | 9 shots from 100 yards to a flag. Inside 10 ft = birdie look, inside 20 ft = par look, outside = bogey. Beat your prior tally. | 0/5 checked |
| 5 | 150 yds | 9 shots at 150 yards — average proximity to target in yards. Track week to week. | 0/5 checked |
| 6 | 200 yds | 9 shots at 200 yards to a fairway-width target — count how many finish in the zone. Target: 6/9. | 0/5 checked |
| 7 | 300 yds | 9 tee shots scored only on fairway-hit percentage, not pure distance. Target: 6/9 in the zone. | 0/5 checked |
| 8 | 400 yds | 9 drives — record the longest shot that also stays inside a 40-yard-wide fairway window. This is your "max usable distance." | 0/5 checked |
- Short on time? Keep the putting warm-up and that day's test — those two pieces deliver most of the benefit.
- Repeat phases without guilt — staying at a yardage until it's mastered beats rushing to the next one.
- Re-test old phases monthly, even after moving past them, to confirm the short game hasn't eroded.
Daily metrics tracker
| Date | Weight | BMI | Steps | Sleep (hrs) | Calories | Protein (g) | Training Vol (lbs) | Resting HR | Notes | |
|---|---|---|---|---|---|---|---|---|---|---|
Summary
| Starting Weight | — |
| Latest Weight | — |
| Total Change | — |
| Avg Sleep (hrs) | — |
| Avg Resting HR | — |
| Avg Daily Calories | — |
| Avg Daily Protein (g) | — |
| Goal Weight (lbs) | 182 |
| Remaining to Goal | — |
Your drills plan
Pulled straight from the 6-month progressive weighting on the Op36 Skills tab — pick a month, week, and session to see exactly what to work on that day.
Session log
What you actually did — add a row by hand, or use "Log this session" above to pull one in from the plan.
| Date | Day | Focus Area | Drill | Time/Reps | Location | Notes |
|---|
Drill idea reference (by focus area)
| Focus Area | Drill Ideas |
|---|---|
| Putting | Gate drill (start/finish line control); Clock drill (3-6 ft circle, all directions); Ladder drill (lag putting distance control, 10/20/30/40 ft) |
| Chipping / Short Game | "Up-and-down challenge" from 10 random spots around the green; One-club chipping (land spot repetition); Bump-and-run vs. flop shot comparisons |
| Bunker Play | Draw a line in the sand, practice hitting 2 in. behind it; Splash-out to a towel target; Uphill/downhill lie reps |
| Full Swing | Alignment stick gate drill (path/face control); Step-through drill (weight transfer); Half-swing to full-swing ladder for tempo |
| Course Management / Mental | Play 9 holes only using clubs you're most confident with; Pre-shot routine rehearsal (same routine, 10 reps); Worst-ball practice round |
| Speed / Power | Overspeed swings with lighter/weighted club (Superspeed-style protocol); Step-and-swing for ground force; Med ball rotational throws (shared with Monday lift) |
Golf round scoring tracker
Enter one row per round. Fairways Possible defaults to 14 (typical par-72 with 4 par-3s) — change it to match your course. Score Differential and estimated handicap calculate automatically. Estimate = average of your best 8 score differentials from the most recent 20 rounds (padded with your starting index where you have fewer than 8 logged). This is a simplified estimate, not an official USGA/WHS calculation.
| Date | Course | Rating | Slope | Par | Score | To Par | Differential | GIR | GIR% | FW Hit | FW Poss | FW% | Putts | 3-Putts | Penalties | U&D Att | U&D Made | Scramble% | Est. Hcp | Notes |
|---|