Andy Ni, a consultant turned aspiring pro-golfer, starts training with me today. Not only does Andy need to sharpen his golf skills, but he also needs to build up his endurance to play on a 18-hole golf course four days consecutively (we are aiming to make the cut in every tournament he enters) without feeling fatigue.

Our conditioning routine consists of calisthenics, sprinting, and plyometrics.

Here’s our workout:

Warm-up:

• 1/4 mile running

Core Activation:

• 35 yds high jumps, followed by 20 push-ups, crunches, and jumping jacks (or parachute jumps), repeat 4 times.

Main Workout:

• Set A:
  10 yds sprint, 10 push-ups*, 20 yds sprint, 10 crunches**, 20 yds sprint, 10 push-ups, 10 yds sprint, 10 crunches, 10 seconds break. Repeat the series for 4 rounds with 5, 7, and 3 seconds (in that order) of rest between each round.

• Set B:
  Jog along the short side of the soccer field and sprint down the longer side, followed by 30 seconds of rest after each lap; total 2 laps around the field.

• Set C:
  Tag team sprints: sprint a lap around the soccer field, rest until the other person comes around, and go again.

Total Workout Time: 35 minutes

* Push-ups: wide, normal, diamond, and spiderman
** Crunches: regular, bicycles, v-ups, and full-body rows

To read more about Andy’s quest for a successful golf career, please visit www.hoching.com/doublepar