EDITOR'S NOTE: Dr. Jimmy Yuan is a Chiropractic Physician who practices at Warrior Restoration in Phoenix and Scottsdale, Arizona. Dr. Yuan is a Titleist-Certified Golf Fitness Instructor (Medical 3 and Fitness 2) and has consulted for multiple professional sports teams and athletes (PGA, LPGA, MLB, NFL, NBA, and NHL), including the Arizona Diamondbacks.

 

Week 6

Day 1

1. Square stance cable bar chest press: 5 reps/side with 5RM weight, rest 30 sec

note: alternate side of resistance on round 2

2. Single leg 2-arm cable chest press: 8 reps/side with 8RM weight, rest 30 sec

note: alternate balance leg on round 2

 

Perform two rounds of #1-2.

 

3. Square stance cable bar rows: 5 reps/side with 5RM weight, rest 30 sec

note: alternate side of resistance on round 2

4. Single-leg 2-arm cable row: 8 reps/side with 8RM weight, rest 30 sec

note: alternate balance leg on round 2

 

Perform two rounds of #3-4.

5. Single-leg deadlift patterning: 2 sets of 5 reps/side, rest 15 sec

note: patterning with no weight; alternate reach hand on round 2

 

6. Single-leg chop: 8 reps/side with 8RM weight, rest 15 sec

note: alternate balance leg on round 2

 

7. Single-leg lift: 8 reps/side with 8RM weight, rest 15 sec

note: alternate balance leg on round 2

 

Perform two rounds of #5-7.

8. Basketball face-the-corner wall squats: 8 reps/side, 30 sec rest

9. 400m run

 

Day 2

1. Battling ropes: work 1 min, rest 30 sec, 2 hands + 2 ropes

 

2. Single-leg 2-arm cable chest press: 8 reps/side with 8RM weight, rest 15 sec

note: alternate balance leg on round 2

3. Single-leg 2-arm cable row: 8 reps/side with 8RM weight, rest 15 sec

note: alternate balance leg on round 2

 

Perform two rounds of #1-3.

 

4. Single-leg deadlift patterning: 2 sets of 5 reps/side, rest 15 sec

note: patterning with no weight; alternate reach hand on round 2

 

5. Single-leg chop: 8 reps/side with 8RM weight, rest 15 sec

note: alternate balance leg on round 2

6. Single-leg lift: 8 reps/side with 8RM weight, rest 15 sec

note: alternate balance leg on round 2

 

Perform two rounds of #4-6.

7. Medicine ball clean: 2 sets of 10 reps, rest 15 sec

 

8. Sprints: 3X 50 yards, rest 1 min between

 

Day 3

1. Jump rope: 1 min

2. Supine unilateral floor chest press: 2 sets of 8 reps/side with 8RM weight, rest 15 sec

 

3. Split stance 2-arm cable chest press: 2 sets of 8 reps/side with 8RM weight, rest 15 sec

note: alternate split stance on round 2

4. Hanging leg raise: 5 reps knees to chest or knees to waist, rest 30 sec

 

5. Split stance 2-arm cable row: 8 reps/side with 8RM weight, rest 30 sec

note: alternate balance leg on round 2

 

6. Split stance cable bar chop: 8 reps/side with 8RM weight, rest 10sec

note: alternate side of resistance and split stance on round 2

7. Split stance cable bar lift: 8 reps/side with 8RM. rest 10 sec

note: altnernate side of resistance and split stance on round 2

 

Perform two rounds of #1-7.

 

8. Split stance squat: 2 sets of 8 reps/side with 8RM weight, rest 15 sec

note: alternate sides on round 2

 

9. Skip: 2 rounds of 30 sec work, 10 sec rest at max tempo/speed

 

Click on the number below that corresponds to the week of training you're in.

 

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