Every day is “go time” for Rickie Fowler.
Whether he’s ripping it at his target on the golf course or killing it in the gym six days a week, he prepares and trains for moments like Sunday.
“Rickie doesn’t miss workouts,” said Fowler’s strength and conditioning coach Chris Noss. “He’s an athlete. He takes it very seriously.”
Noss, who’s worked with Fowler since the Oklahoma State phenom turned professional, has helped take his young gun client to new fitness levels. A 13-year veteran trainer on Tour, Noss has a gaggle of Tour players under his guidance from former Masters winner Zach Johnson to Brian Gay to Camilo Villegas to former British Open Champion Stewart Cink.
Here’s a sample, non-tournament week for Rickie Fowler.
MONDAY – Power
- 20 minutes on the spin bike
- Kicks X 10
- Arm Swings X 10,
- Green & Purple Bands Sequence X10,
- Kettlebell Swings 30lbs between Legs to shoulder height X 10
- (Squeeze Glutes at The Top of Move)
- 16lb Med Ball Low to High Rotation X 10 each side
- Tri-Plane Lunges 1 set 5 reps each position
- Body Weight Squats – 1 set X 20 reps
- Box jumps 1 set X 20 reps SS w/Heel Taps 1 set X 15reps
- Dumbbell Deadlifts – 1 set X 20 reps 20lbs
- Front Dumbbell Squats to bench – 1 set X 15 reps 20lbs
- Superset w/Push Press (Overhead Dumbbell Press) 1 set X 15 reps 20lbs
- Box Jumps 1 set X 10 reps SS w/Heel Taps 1 set X 10reps
- Dumbbell Deadlifts – 1 set X 15 reps 25lbs, 1 set X 10 reps 30lbs
- Superset w/Incline Reverse Crunch 1 X 15, 10
- One-Arm Dumbell Hang Clean & Press (Power Clean & Press from Knees to Overhead) – 1 set X 10 reps 25lbs
- Superset w/Janda Crunches 1 X 15 – 20 20lbs 1 set X 10 reps 30lbs
- Split Jerks (Shoulder to Overhead w/Split Squat) alternating legs – 1 set X 5 reps to each leg 20lbs
- Tri-Plane Jumps 1 set X 5 reps in each position (Load glutes and explode back to start postion)
- Alternating Chest press on ball – 1 X 20 reps 20lbs
- Functional Lateral Raise 1 X 15 10lbs
- Overhead Triceps Extension, use purple band looped through handle – 1 X 15
- Alt Arms Wide Grip Pulldowns 1 X 15 lbs
- One-Arm Staggered Stance Dumbbell Row 1 X 10 reps 25lbs
- Alternating Chest press on ball – 1 X 15 reps 25lbs
- Functional Lateral Raise 1 X 15 10lbs
- Overhead Triceps Extension, use purple band looped through handle – 1 X 10
TUESDAY: 30-40 minutes on the spin bike – Stretch Matrix
WEDNESDAY – Strength/Endurance
- 20m treadmill shuffle program
- 5 Segment Bridge X 5 Tabata 1 Legged Bridge X 4 – 30 sec hold
- Side Planks X 2 – 20 second hold
- Lying Leg Thrusts X30
- Balanced Torso Twists X30 – 20lbs
- Lateral Flexion X20
- Bent Arm Planks w/Rotation X 3
- Cat/Cow X 10
- Kneeling Lateral Flexion X 10
- Opposite Side Superman’s 1 X 15 each side/
- Same Side Superman’s 1 X 10
- Child Pose to Hero X 5 2breaths (Up on inhale, down on exhale)
- Front Lung w/Knee Reach to Back Lunge w/Overhead w/6lb medicine ball X5
- Side Lunge w/Same Side Overhead/Opp. Side Cross Body Reach w/5lb X10
- Transverse Lunge w/Shoulder Hgt Rotational Reach to Big Crossover w/Low Opposite Side Rotational Reach w/6lb med ball X5
- One-arm Staggered Stance Chest Height Row 1 X 20 50lbs
- Cable Woodchops-Down Stroke X20 50lbs
- Backswing X20 40lbs
- Red Power Band Tri’ & Bi’s 1 X 20
- Speed Split Squats X10 each leg
- Single-Leg Cable Crunch 1 X 20 70lbs
- Side to Side Jumps X10 each leg
- Wide Grip Pulldowns 1 X 15 70lbs
- Bosu Ball Crunch 1 X 15
- Curl Grip Pulldowns 1 X 15 70lbs
- Bosu Ball 1 Legged PushUp 1 X 15 (tournament weeks do 1 set X 20, both legs)
- Transverse Jumps X10 each leg
- Oblique Cable Throws 1 X 15 80lbs
- Wide Grip Pulldowns 1 X 10 70lbs (tournament weeks leave this grouping out)
- Bosu Ball Crunch 1 X 10
- Curl Grip Pulldowns 1 X 10 70lbs
- Bosu Ball 1 Legged Push Up 1 X 10 (Use Other Leg)
- Staggered Stance Multi-Plane Press Hip to Overhead Alt Legs X2 15lbs
THURSDAY: 30-40 minutes on the spin bike – stretch matrix
FRIDAY – Full Body Functional
- 20-minute treadmill shuffle
- Straight Leg Bridge on Ball X 5 – go with your breath
- Straight Leg Bridge on Ball w/Arms straight up and pressing ball between hands X 5
- Single Leg Bridge on Ball w/opposite side leg lift X 10 each leg
- Straight Leg Bridge on Ball w/Pelvic rotation X 5 each side – go with your breath
- Leg Curls on Ball X 10 superset w/Side to Side torso twists X 5 – keep shoulders on ground
- Single Leg Curls on Ball w/opposite side leg lift superset w/torso twists w/opposite side arm reach X 10 – 10lbs
- Lying Leg Thrusts X 30
- Balanced Torso twist X 20 – 20lbs
- Lying Lateral Crunches w/Shoulders extended X 20 – 20lbs
- Janda Cruch X 20 – 20lbs
- Plank Sequence 15 seconds each position – 8 cycles – 2 regular side planks – 1 pulse – 1 leg lift
- Child to Hero Pose X 3
- Kneeling Elbow Drops X 10
- Kneeling Superman’s X 15
- Roll, Reach & Shoulder Lifts on Ball X 10
- Total body load superman’s in pushup position X 5
- Scapular retraction in pushup position
- Posterior Lunge w/Same Side Overhead Arm Drive w/yellow band X 10
- Front lunge w/Same Side Dumbbell Toe reach X 10 – 10lbs
- 45* Lunge w/12lb Body bar turning both ways X 5, limit ROM when turning into shoulder, take it to the point where there is no pain. If you still have discomfort discontinue that turn and complete the rest.
- Transverse Lunge w/Pivot & Press X 10 – 20lbs
- Golf Stance w/2second Alternating Arm load superset w/Double Arm load X 10 w/Yellow band
- Elbow Plank on Ball w/Saws & Circles X 5 superset w/ Kettlebell
- Walk in Upside-down press X 5 in both direction – Repeat entire sequence
- Tri-Plane Rotary Cuff X 10 in Runner & Overhead positions, X 15 in
- Backswing & Follow thru – w/ green band
- Tri-Plane Toe Touches X 10 w/green band
- Shoulder Sequence w/Yellow Band – Overhead – In front of Body -Behind Body X 10
- Kneeling Glute Activation w/Grey Band X 20
SATURDAY: 30-40 minutes on the spin bike – stretch matrix
SUNDAY: Off