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. Skill Dev sessions land on your cardio days and Saturday by default (Tue/Thu/Sat) — check the Calendar tab any day to see exactly what's on, since it's driven by what you've actually mastered rather than a fixed schedule.
| 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 | Skill Dev, before or after — check the Calendar for what's current |
| Wed | Weight Training – Core Stability & Single-Leg Strength (+ Mobility) | Full gym | 45-50 min | — |
| Thu | Cardio – Interval Training | Home (Peloton) | 30 min | Skill Dev — see the Calendar for what's current |
| 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 | Skill Dev, 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.
Reset everything
Wipes every log on this device — metrics, drills, test results, rounds, skills progress, and calendar completion marks — and resets settings to the defaults below, with a program start date of Monday, August 31, 2026. If Cloud Sync is connected, the cleared state pushes to your Google Sheet too. This cannot be undone.
Day planner
Click any date to see that day's weekly training and Skill Dev session in one place.
Weekly training
Four weight-training days (Mon/Wed/Fri/Sat), rotating through Upper Body, Lower Body, Full Body, and Functional — the assignment shifts by one each week, so a full 4-week cycle touches every type on every lift day exactly once before repeating. No exercises are prescribed; pick what fits your equipment and time for that day's focus. Tuesday and Thursday stay cardio, Sunday is always full rest.
The 4 workout types (reference)
Skill Dev ladder
8 yardage checkpoints from 25 to 400 yards. Progress is gated by testing, not the calendar — you stay on a phase until you actually pass its test on two different days, however long that takes. Once a category (Short/Mid/Long) is fully mastered, roughly 1 in 4 sessions becomes a review pulled from something you've already passed, so nothing gets neglected.
Progression tracker
| Phase | Yardage | Component | Passes logged | Status |
|---|
- Log every test attempt on the Drills Log tab's Test Log — pick the component, the date, and pass or fail.
- A component is mastered once it has passed on 2 different days (they don't need to be consecutive).
- The change shows up here starting the following Monday — the rest of the current week keeps showing the same phase as reinforcement.
- Phases 6, 7, and 8 have more than one component — all of them need to individually clear the bar before that phase counts as mastered.
Daily metrics tracker
Weekly weight change
Progress to goal
| Date | Weight | BMI | Steps | Sleep (H.MM) | Sleep Quality | Calories | Protein (g) | Carbs (g) | Sat Fat (g) | Training Vol (lbs) | Heart Zone (1-5) | Resting HR | Recovery | Min | Notes |
|---|
Summary
Today's Skill Dev session
Driven by your actual mastery progress, not a fixed schedule — this always shows whichever phase you're currently working toward (or an occasional review of something already mastered).
Skill Dev test log
Log every test attempt here — pick the component, the date, and pass or fail. A component masters once it's passed on 2 different days; that change shows up on the Skill Dev tab and Calendar starting the following Monday.
| Date | Test | Result | Progress |
|---|
Session log
What you actually did — add a row by hand, or use "Log this session" above to pull in today's.
| Date | Category | Focus Area | Drill | Time (min) | Location | Notes |
|---|
Time spent by focus area & drill
Totals up everything logged above — sessions count and minutes spent per drill, so it's easy to see where practice time is actually going.
| Focus Area | Drill | Sessions | Total Time |
|---|
Golf round scoring tracker
Enter one row per round. Set Holes to 9 or 18 — GIR%, Putts/Hole, and Fairways Possible all adjust to match. Score Differential and estimated handicap calculate automatically — the estimate is the 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), and a 9-hole differential is doubled before it's averaged in, the standard simplified way to blend a 9-hole score into an 18-hole-equivalent trend. This is a simplified estimate, not an official USGA/WHS calculation.
Handicap goal calculator
Work backward from a target handicap index to the score differential — and approximate score — you'd need to average to get there. Since your index is roughly the average of your best 8 of your last 20 differentials, treat this as "play to about this level," not a per-round requirement.
| Date | Course | Holes | Rating | Slope | Par | Score | To Par | Differential | GIR | GIR% | FW Hit | FW Poss | FW% | Putts | Putts/Hole | 3-Putts | Penalties | U&D Att | U&D Made | Scramble% | Est. Hcp | Notes |
|---|