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 4, Day 1

1. Leg lock hip lift: 5 reps per side, 10 sec rest

 

2. Single leg deadlift: 1 set of 8 reps per side, 30 sec rest

Preferred: weight in hand opposite working leg (contralateral).

Breaking Muscle Shop

Regression: weight in hand on the same side as working leg (ipsilateral).

 

3. Reverse lunge: 8 reps per leg with body weight as the load, 30 sec rest

 

5. Low row, bilateral: 8 reps, 15 sec rest, with theraband

6. Low row, unilateral: 8 reps per side, 15 sec rest, with a theraband

 

7. Tall kneel isometric rotation: 1 set of 5 reps per side, 3 sec holds, 15 sec rest

8. Half kneel isometric rotation: 1 set of 5 reps per side, 3 sec holds, 15 sec rest

 

9. Basketball push ups: 5 reps per side, 15 sec rest, 2-2-2 tempo

 

 If full push ups aren't possible, try:

  • Use a step stool or other elevated surface instead of a basketball
  • Push ups on your knees
  • 7-second planks

 

Perform two rounds of #1-9.

 

10. Pull up: alternating grip, 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

 

11. Forward-backward crawl: 15 yards, 15 sec rest

 

12. Jump rope: 30 sec, 30 sec rest

 

13. Shuttle sprints: 15 yards, 30 sec at maximum speed with contralateral arm reach (touch the outside foot with the opposite hand when changing direction.)

 

Week 4, Day 2

1. Leg lock hip lift: 5 reps per side, 10 sec rest

 

2. Single leg deadlift: 1 set of 8 reps per side, 30 sec rest

Preferred: weight in hand opposite working leg (contralateral).

Regression: weight in hand on the same side as working leg (ipsilateral).

 

3. Basketball face-the-corner wall squats: 5 reps/side, 30 sec rest

 

Perform two rounds of #1-3.

 

4. Low row, bilateral: 8 reps, 15 sec rest, with theraband

5. Low row, unilateral: 8 reps per side, 15 sec rest, with a theraband

 

6. Tall kneel isometric rotation: 1 set of 5 reps per side, 3 sec holds, 15 sec rest

7. Half kneel isometric rotation: 1 set of 5 reps per side, 3 sec holds, 15 sec rest

 

8. Basketball push ups: 5 reps per side, 15 sec rest, 2-2-2 tempo

 

 If full push ups aren't possible, try:

  • Use a step stool or other elevated surface instead of a basketball
  • Push ups on your knees
  • 7-second planks

 

Perform two rounds of #4-8.

 

9. Forward-backward crawl: 15 yards, 15 sec rest

 

10. Lateral crawl: 15 yards, 15 sec rest

 

11. Run - bike - row: 1 mile - 1.5 miles - 550m @70-80%

 

Week 4, Day 3

1. Leg lock hip lift: 5 reps per side, 10 sec rest

 

2. Single leg deadlift: 1 set of 8 reps per side, 30 sec rest

Preferred: weight in hand opposite working leg (contralateral).

Regression: weight in hand on the same side as working leg (ipsilateral).

 

3. Reverse lunge: 8 reps per leg with body weight as the load, 30 sec rest

 

4. Basketball face-the-corner wall squats: 5 reps/side, 30 sec rest

 

Perform two rounds of #1-4.

 

5. Low row, bilateral: 8 reps, 15 sec rest, with theraband

6. Low row, unilateral: 8 reps per side, 15 sec rest, with a theraband

 

Perform two rounds of #5-6.

 

7. Tall kneel isometric rotation: 1 set of 5 reps per side, 3 sec holds, 15 sec rest

8. Half kneel isometric rotation: 1 set of 5 reps per side, 3 sec holds, 15 sec rest

 

9. Basketball push ups: 5 reps per side, 15 sec rest, 2-2-2 tempo

 

 If full push ups aren't possible, try:

  • Use a step stool or other elevated surface instead of a basketball
  • Push ups on your knees
  • 7-second planks

 

Perform two rounds of #7-9.

 

10. 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.

 

11. Forward-backward crawl: 15 yards, 15 sec rest

 

12. Lateral crawl: 15 yards, 15 sec rest

 

Perform two rounds of #10-12.

 

13. Jump rope: 30 sec, 30 sec rest

 

14. Shuttle sprints: 15 yards, 30 sec at maximum speed with contralateral arm reach (touch the outside foot with the opposite hand when changing direction.)

 

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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