bench press 5x5
bent over row 5x5
then a few sets on arms to finish up. Was in a rush so didn't have time for much else
As many times as you can do it in 5 minutes x2
10 Jumping Jacks
10 Air Squats
10 Plant Jacks
10 Grounded Knees to Elbows
5 push ups
25 seconds on/10 second rest x3
Clean and Press, switch arms
Single Arms swings, switch arms
Can't really say, I've never just done strength training before. Before October of last year I had never done Tabata training either. Going to start learning how to do some lifts with a barbell at my kettlebell gym so that should be good.
Only difference I've noticed with golf game is that I have some more energy and maybe a little bit better mobility with my rotator cuff and thoracic spine. I think in terms of improving your golf game, strength training is probably pretty far down the list of priorities. I think it can give you better body awareness and maybe prevent against injuries but it probably won't "fix" any swing problems you have.
To follow on from @mvmac, i would say that strength training will also, contrary to popular belief, make little different to driving distance for most people.
Sure, a bit of strength training and developing some power in your legs, glutes and core will never be detrimental to your game but unless you're already at a ceiling with your distance (i.e. the swing of a tour player), you won't notice much transfer of power to your golf swing. Unless you have a sound technique, trying to add more power to your swing will probably only amplify any problems one may have. Also take note of Tiger, he has bulked up considerably since in came onto the PGA Tour but does he hit it much further if at all since then?
On the other hand though you have the likes of Justin Rose who has bulked up much the same as Tiger did and now hits the ball at least 20 yards further than when he came onto the golf scene at the British Open in 1998.
Off topic but Rose was 17 in '98 and his launch conditions have improved under Foley, less down, less left with the driver. So that will certainly help with distance.
Not saying working out can't help some but developing your mechanics, your Keys, will trump fitness (for the average guy) most of the time IMO. Most of the pros aren't working out to hit it farther, more for stamina and injury prevention. Those guys play a lot of golf and hit a lot of balls. Their livelihoods depend on them being healthy enough to play 30 tournaments a year.
Yeah that's good. I installed a pull up bar in my garage so I'm doing them every day.