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 11, Day 1

1. Crawl forward 10 seconds,  slow/moderate tempo
2. Crawl backward 10 sec, slow/moderate tempo
3. Crawl left 10 sec, slow/moderate tempo
4. Crawl right 10 sec, slow/moderate tempo

5. Crawl forward 20 sec, rest 10 sec, max speed/tempo
6. Crawl backward 20 sec,  rest 10 sec, max speed/tempo
7. Crawl left 20 sec, rest 10 sec, max speed/tempo
8. Crawl right 20 sec, rest 10 sec, max speed/tempo

9. Push up with clap, 10 reps, rest 30 sec, 2 rounds

10. Turkish get up with ~50% RM weight, 2 rounds of 1 rep/side

Breaking Muscle Shop

11. One-handed kettlebell swing 10 reps with 10RM weight, rest 10 sec, 2 rounds

12. Medicine ball toss 5 reps/side rest 30 sec, 2 rounds. Use a square stance and lateral toss at belt height, Alternate toss side on round 2.

13. Pull up 50% RM

14. Jump rope 1 minute

15. Sprint 20 sec, rest 10 sec, max tempo
 

Week 11, Day 2

1. TGU: 1 rep/side with 50% 1RM, 4 rounds

 

2. Medicine ball toss: 5 reps/side (over left, then over right shoulder), 2 rounds

 

3. 1-handed kettlebell swing: 10 reps with 10RM weight, 2 rounds

 

4. 2-handed kettlebell swing: 15 reps with 15RM weight, 2 rounds

 

5. Battle rope slam: 15 seconds, 20 seconds rest - 2 hands, 1 rope

6. Battle rope speed: 15 seconds, 20 seconds rest - 2 hands, alternating pattern

7. Battle rope slam: 15 seconds, 20 seconds rest - 2 hands, alternating pattern

 

Repeat #5-7 for 4 rounds.

 

8. Shuttle sprints: 15 yards/20 seconds, rest 10 seconds, max tempo, 2 rounds

 

Week 11, Day 3

1. Crawl forward 10 seconds,  slow/moderate tempo
2. Crawl backward 10 sec, slow/moderate tempo
3. Crawl left 10 sec, slow/moderate tempo
4. Crawl right 10 sec, slow/moderate tempo

5. Crawl forward 20 sec, rest 10 sec, max speed/tempo
6. Crawl backward 20 sec,  rest 10 sec, max speed/tempo
7. Crawl left 20 sec, rest 10 sec, max speed/tempo
8. Crawl right 20 sec, rest 10 sec, max speed/tempo

9. Turkish get up with ~50% RM weight, 2 rounds of 1 rep/side

10. Kettlebell swing 20 reps with 20RM weight, rest 30 sec, 3 rounds

 

 

11. Battle rope slam: 15 seconds, 20 seconds rest - 2 hands, 1 rope

12. Battle rope speed: 15 seconds, 20 seconds rest - 2 hands, alternating pattern

13. Battle rope slam: 15 seconds, 20 seconds rest - 2 hands, alternating pattern

 

14. Medicine ball toss 5 reps/side rest 30 sec, 2 rounds. Use a square stance and lateral toss at belt height, Alternate toss side on round 2.

15. Pull up 50% RM

16. Sprint 20 sec, rest 10 sec, max tempo

 

17. Shuttle sprints 15 yards, sprint 20 sec, rest 10 sec, contralateral reach
 

What's holding your golf game back?

How can you expect to drive the ball further or have a consistent swing if your body lacks the proper foundation and fitness to swing the club and play the game?

 

Since Tiger Woods came onto the scene in 1996 and showed us what a difference strength, stability, and mobility make, those three attributes have been widely accepted aspects of the game of golf.

 

The first steps many golfers take to improve their game are to buy new equipment, play more golf, or get lessons. Although these are some possible solutions, there are many times our golf game is not a reflection of our skill as a golfer or the equipment we use as much as a reflection of our body’s physical limitations.

 

What does it take to get fit for golf?

Time and equipment availability are common challenges I have faced in working with both professional (PGA and LPGA) and amateur golfers.

 

These workouts were designed with minimal equipment requirements and are approximately thirty minutes in duration. They are scheduled for three times a week with a rest day in between. For example, you might train on Monday, Wednesay, and Friday each week.

 

There are three major cycles:

 

  1. General preparation and conditioning
  2. Strength and power
  3. Complex power and speed

 

Be sure to read the Introduction to Strength and Conditioning for Golf article and consult your doctor if you have medical problems that could affect your ability to safely train or play.

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