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 9

Day 1

1. TGU: 1 rep/side with 50% 1RM

 

2. Half kneel med ball slam chop pattern: 5 reps, rest 10 sec

3. Half kneel med ball slam lift pattern: 5 reps, rest 10 sec

note: alternate side on round 2

 

Perform two rounds of #2-3.

4. Box jump: 10 reps, rest 30 seconds

 

5. Medicine ball clean to squat: 10 reps, rest 30 seconds, 2 rounds

 

6. Battle rope slamming: 20 seconds, 10 seconds rest, 2 rounds

 

7. 2-handed kettlebell swing: 10 reps with 10RM weight, rest 10 seconds

8. Sprints: 15 yards/20 seconds, rest 10 seconds, repeat 2X at maximum tempo

 

Day 2

1. TGU: 1 rep/side with 50% 1RM

 

2. Half kneel med ball slam chop pattern: 5 reps, rest 10 sec

3. Half kneel med ball slam lift pattern: 5 reps, rest 10 sec

note: alternate side on round 2

 

Perform two rounds of #2-3.

4. Skip for height: 20 seconds, rest 10 seconds, 2 rounds

 

5. Battling ropes slam: work 20 seconds, rest 10 sec, 2 hands + 2 ropes

6. Battling ropes speed: work 20 seconds, rest 10 sec, 2 hands + 2 ropes, alternating pattern

 

Perform two rounds of #5-6.

 

7. Medicine ball toss for height: 5 reps, toss for max height from a squat stance

8. Medicine ball clean: 5 reps

 

Perform two rounds of #7-8.

 

9. Sprints: 20 seconds, rest 10 seconds, repeat 2X at maximum tempo

 

Day 3

1. Jump rope: 2 min

2. Skip for speed: 20 seconds, rest 10 seconds

3. Skip for height: 20 seconds, rest 10 seconds

 

Perform two rounds of #2-3.

 

4. Battling ropes slam: work 20 seconds, rest 10 sec, 2 hands + 2 ropes

5. Battling ropes speed: work 20 seconds, rest 10 sec, 2 hands + 2 ropes, alternating pattern

 

Perform two rounds of #4-5.

 

6. Half kneel med ball slam chop pattern: 5 reps, rest 10 sec

7. Half kneel med ball slam lift pattern: 5 reps, rest 10 sec

note: alternate side on round 2

 

Perform two rounds of #6-7.

 

8. Crawl forward: 20 seconds, rest 10 seconds

9. Crawl backward: 20 seconds, rest 10 seconds

10. Crawl left: 20 seconds, rest 10 seconds

11. Crawl right: 20 seconds, rest 10 seconds

 

Perform #8-11 at maximum tempo.

 

12. Sprints: 20 seconds, rest 10 seconds, repeat 3X at maximum tempo

 

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

 

Topic: