T Nation

Golf and Olympic lifts

@CT I recall you mentioning that you hit the ball the best when you were olympic lifting. I am just inquiring to know what specific olympic lifts led to your improved club speed?

I know Lee Westwood and Rory Mcilroy focus extensively on the olympic lifts.

[quote]nickj_777 wrote:
@CT I recall you mentioning that you hit the ball the best when you were olympic lifting. I am just inquiring to know what specific olympic lifts led to your improved club speed?[/quote]

I was training as an olympic lifter thus doing most of the variations of the competitive lifts (power/squat snatches from floor/blocks/hang… power/squat clean from floor/hang/blocks and jerks). I wasn’t doing it speifically to improve my golf, it’s just an observation I made… who knows which variations contributed the most…

I would say lifts from the hang. But I feel that it was more the overall training that led to the results. As an olympic lifter I also did tons of jumps, weighted jumps and some throws.

Zuback, the long-drive champion, put up olympic lifting and powerlifting numbers that would put him close to national podiums in both sports.

Zuback’s a beast, according to an ariticle that I found he can bench press 400 lbs, deadlift 600 lbs and squat 700 lbs at 225 lbs (5’10" height).

…Not sure if that would really help him out with his short game, though.

" Zuback has plenty of it. Some of his best lifts include a 405-pound three-rep max on the bench press, a 714-pound squat, a 680-pound deadlift, a 364-pound clean and jerk, and shoulder presses with 120-pound dumbbells for 12 reps." —> unbelievable

ZUBACK’S SPEED AND POWER WORKOUTS

Monday
Exercise Sets1 Reps
Barbell Snatch (technique work) 10 1
Clean & Jerk (75%?80% 1RM) 10 1
Barbell Squat (70% 1RM) 6 4
Pull Snatch (85% 1RM) 6 3
Power Clean (70% 1RM) 6 3

Tuesday
Hang Snatch (70% 1RM) 6 4
Squat and Jerk (70% 1RM) 6 2+1 (2 squats + 1 jerk)
Clean from Plyo Box (70% 1RM) 6 2
Military Press (70% 1RM) 6 3
Box Jump 3 6
Tornado Ball Chop2 (side to side + overhead)

Wednesday
Power Snatch (75% 1RM) 6 2
Hang Clean (75% 1RM) 6 2
Front Squat (75% 1RM) 6 5
Push Press (75% 1RM) 6 3

Thursday
Barbell Snatch(70%?80% 1RM) 6 2
Clean and Power Jerk (70% 1RM) 7 1+2 (1 clean + 2 jerks)
Pull Clean (85% 1RM) 8 4
Hang Snatch (70% 1RM) 6 3
Box Jump 3 6
Tornado Ball Chop2 (side to side + overhead)

Saturday
Power Clean (70%?80% 1RM) 6 2
Jerk from Rack (75% 1RM) 6 2
Single-Arm Dumbbell Snatch 5 6 (per arm)
Box Jump 3 6
Tornado Ball Chop2 (side to side + overhead)

1 Not including two warm-up sets of 3-4 reps per exercise

Fantastic, thanks for sharing!

Zuback’s training resembles the 10-day layer cycle to an extent …nice! I love the system & golf.