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.

 

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.

 

Breaking Muscle Shop

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.

 

Week 2, Day 1

1. Leg lowering: 5 reps/leg, 10 sec rest

Note: grip a doorway to assist you as you lower if needed

 

2. Deadlift: 2 sets of 8 reps with 8RM load, 30 sec rest

 

3. Basketball face-the-corner wall squats: 50% 1RM, 30 sec rest

 

4. Basketball push ups: 50% 1RM, 30 sec rest, 2-2-2 tempo

 If full push ups aren't possible, try:

  • Push ups on your knees
  • 7-second planks

 

Note: repeat #1-4 2X

 

5. Pull up: 50% of 1RM

Note: neck touches bar.

 

If full pull ups aren't possible, try:

  • Chin up
  • Flexed-arm hang 10 sec
  • Eccentric-only 30 sec

 

6. Hanging leg raise: 5RM load, 30 sec rest

Note: Ankle hits bar with spine upright

 

If full hanging leg raises aren't possible, try knees to chest oe knees to waist height.

 

7. Jump rope: 3 rounds - 30 sec jumping, 30 sec rest

 

Week 2, Day 2

1. Leg lowering: 5 reps/leg, 10 sec rest

Note: grip a doorway to assist you as you lower if needed

 

2. Deadlift: 2 sets of 8 reps with 8RM load, 30 sec rest

 

3. Single leg deadlift: 2 sets of 4 reps/side with 4RM load, 30 sec rest

Note: If possible, use contralateral loading (weight in opposite hand from working leg); use ipsilateral (same side) loading as a regression if needed.

 

4. Reverse lunge: 2 sets of 4 reps per leg with body weight as the load, 30 sec rest

 

5. Push ups: 80% 1RM, 30 sec rest, 2-2-2 tempo

 If full push ups aren't possible, try:

  • Push ups on your knees
  • 7-second planks

 

6. Pull up: 50% of 1RM

Note: neck touches bar.

 

If full pull ups aren't possible, try:

  • Chin up
  • Flexed-arm hang 10 sec
  • Eccentric-only 30 sec

 

6. Hanging leg raise: 5RM load, 30 sec rest

Note: Ankle hits bar with spine upright

 

If full hanging leg raises aren't possible, try knees to chest or knees to waist height.

 

7. Run - bike - row: 1 mile - 1.5 miles - 550m

 

Week 2, Day 3

1. Leg lowering: 5 reps/leg, 10 sec rest

Note: grip a doorway to assist you as you lower if needed

 

2. Deadlift: 2 sets of 8 reps with 8RM load, 30 sec rest

 

3. Single leg deadlift: 2 sets of 4 reps/side with 4RM load, 30 sec rest

Note: If possible, use contralateral loading (weight in opposite hand from working leg); use ipsilateral (same side) loading as a regression if needed.

 

4. Reverse lunge: 2 sets of 4 reps per leg with body weight as the load, 30 sec rest

 

5. Basketball push ups: 2 sets of 50% 1RM, 30 sec rest, 2-2-2 tempo

 If full push ups aren't possible, try:

  • Push ups on your knees
  • 7-second planks

 

Note: repeat #1-5 2X

 

6. Pull up: 50% of 1RM

Note: neck touches bar.

 

If full pull ups aren't possible, try:

  • Chin up
  • Flexed-arm hang 10 sec
  • Eccentric-only 30 sec

 

7. Hanging leg raise: 5RM load, 30 sec rest

Note: Ankle hits bar with spine upright

 

If full hanging leg raises aren't possible, try knees to chest oe knees to waist height.

 

8. Jump rope: 2 rounds - 30 sec jumping, 30 sec rest

 

9. Run - bike - row: 70-80%

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