Rickie Fowler's

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.

By Dena Davis
Tuesday May 8th, 2012 3:47 am EDT

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

  1. 20 minutes on the spin bike
  2. Kicks X 10
  3. Arm Swings X 10,
  4. Green & Purple Bands Sequence X10,
  5. Kettlebell Swings 30lbs between Legs to shoulder height X 10
  6. (Squeeze Glutes at The Top of Move)
  7. 16lb Med Ball Low to High Rotation X 10 each side
  8. Tri-Plane Lunges 1 set 5 reps each position
  9. Body Weight Squats - 1 set X 20 reps
  10. Box jumps 1 set X 20 reps SS w/Heel Taps 1 set X 15reps
  11. Dumbbell Deadlifts - 1 set X 20 reps 20lbs
  12. Front Dumbbell Squats to bench - 1 set X 15 reps 20lbs
  13. Superset w/Push Press (Overhead Dumbbell Press) 1 set X 15 reps 20lbs
  14. Box Jumps 1 set X 10 reps SS w/Heel Taps 1 set X 10reps
  15. Dumbbell Deadlifts - 1 set X 15 reps 25lbs, 1 set X 10 reps 30lbs
  16. Superset w/Incline Reverse Crunch 1 X 15, 10
  17. One-Arm Dumbell Hang Clean & Press (Power Clean & Press from Knees to Overhead) - 1 set X 10 reps 25lbs
  18. Superset w/Janda Crunches 1 X 15 - 20 20lbs 1 set X 10 reps 30lbs
  19. Split Jerks (Shoulder to Overhead w/Split Squat) alternating legs - 1 set X 5 reps to each leg 20lbs
  20. Tri-Plane Jumps 1 set X 5 reps in each position (Load glutes and explode back to start postion)
  21. Alternating Chest press on ball - 1 X 20 reps 20lbs
  22. Functional Lateral Raise 1 X 15 10lbs
  23. Overhead Triceps Extension, use purple band looped through handle - 1 X 15
  24. Alt Arms Wide Grip Pulldowns 1 X 15 lbs
  25. One-Arm Staggered Stance Dumbbell Row 1 X 10 reps 25lbs
  26. Alternating Chest press on ball - 1 X 15 reps 25lbs
  27. Functional Lateral Raise 1 X 15 10lbs
  28. 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

  1. 20m treadmill shuffle program
  2. 5 Segment Bridge X 5 Tabata 1 Legged Bridge X 4 - 30 sec hold
  3. Side Planks X 2 - 20 second hold
  4. Lying Leg Thrusts X30
  5. Balanced Torso Twists X30 - 20lbs
  6. Lateral Flexion X20
  7. Bent Arm Planks w/Rotation X 3
  8. Cat/Cow X 10
  9. Kneeling Lateral Flexion X 10
  10. Opposite Side Superman's 1 X 15 each side/
  11. Same Side Superman's 1 X 10
  12. Child Pose to Hero X 5 2breaths (Up on inhale, down on exhale)
  13. Front Lung w/Knee Reach to Back Lunge w/Overhead w/6lb medicine ball X5
  14. Side Lunge w/Same Side Overhead/Opp. Side Cross Body Reach w/5lb X10
  15. Transverse Lunge w/Shoulder Hgt Rotational Reach to Big Crossover w/Low Opposite Side Rotational Reach w/6lb med ball X5
  16. One-arm Staggered Stance Chest Height Row 1 X 20 50lbs
  17. Cable Woodchops-Down Stroke X20 50lbs
  18. Backswing X20 40lbs
  19. Red Power Band Tri' & Bi's 1 X 20
  20. Speed Split Squats X10 each leg
  21. Single-Leg Cable Crunch 1 X 20 70lbs
  22. Side to Side Jumps X10 each leg
  23. Wide Grip Pulldowns 1 X 15 70lbs
  24. Bosu Ball Crunch 1 X 15
  25. Curl Grip Pulldowns 1 X 15 70lbs
  26. Bosu Ball 1 Legged PushUp 1 X 15 (tournament weeks do 1 set X 20, both legs)
  27. Transverse Jumps X10 each leg
  28. Oblique Cable Throws 1 X 15 80lbs
  29. Wide Grip Pulldowns 1 X 10 70lbs (tournament weeks leave this grouping out)
  30. Bosu Ball Crunch 1 X 10
  31. Curl Grip Pulldowns 1 X 10 70lbs
  32. Bosu Ball 1 Legged Push Up 1 X 10 (Use Other Leg)
  33. 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

  1. 20-minute treadmill shuffle
  2. Straight Leg Bridge on Ball X 5 - go with your breath
  3. Straight Leg Bridge on Ball w/Arms straight up and pressing ball between hands X 5
  4. Single Leg Bridge on Ball w/opposite side leg lift X 10 each leg
  5. Straight Leg Bridge on Ball w/Pelvic rotation X 5 each side - go with your breath
  6. Leg Curls on Ball X 10 superset w/Side to Side torso twists X 5 - keep shoulders on ground
  7. Single Leg Curls on Ball w/opposite side leg lift superset w/torso twists w/opposite side arm reach X 10 - 10lbs
  8. Lying Leg Thrusts X 30
  9. Balanced Torso twist X 20 - 20lbs
  10. Lying Lateral Crunches w/Shoulders extended X 20 - 20lbs
  11. Janda Cruch X 20 - 20lbs
  12. Plank Sequence 15 seconds each position - 8 cycles - 2 regular side planks - 1 pulse - 1 leg lift
  13. Child to Hero Pose X 3
  14. Kneeling Elbow Drops X 10
  15. Kneeling Superman's X 15
  16. Roll, Reach & Shoulder Lifts on Ball X 10
  17. Total body load superman's in pushup position X 5
  18. Scapular retraction in pushup position
  19. Posterior Lunge w/Same Side Overhead Arm Drive w/yellow band X 10
  20. Front lunge w/Same Side Dumbbell Toe reach X 10 - 10lbs
  21. 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.
  22. Transverse Lunge w/Pivot & Press X 10 - 20lbs
  23. Golf Stance w/2second Alternating Arm load superset w/Double Arm load X 10 w/Yellow band
  24. Elbow Plank on Ball w/Saws & Circles X 5 superset w/ Kettlebell
  25. Walk in Upside-down press X 5 in both direction - Repeat entire sequence
  26. Tri-Plane Rotary Cuff X 10 in Runner & Overhead positions, X 15 in
  27. Backswing & Follow thru - w/ green band
  28. Tri-Plane Toe Touches X 10 w/green band
  29. Shoulder Sequence w/Yellow Band - Overhead - In front of Body -Behind Body X 10
  30. Kneeling Glute Activation w/Grey Band X 20
SATURDAY: 30-40 minutes on the spin bike - stretch matrix

SUNDAY: Off

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