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 5, Day 1

1. Deadlift: 3 sets of 1 rep @ 1RM load, rest 1 min
 

2. Split stance cable bar chest press: 8 reps/side with 8RM weight, rest  30 sec

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

 

Breaking Muscle Shop

3. Split stance cable bar rows: 8 reps/side with 8RM weight, rest 30 sec

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

 

Perform two rounds of #1-3.

 

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

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

 

5. 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 #4-5.

 

6. Split stance squat: 3 sets of 8 reps/side with 8RM, rest 10 sec
 

7. Crawl forward and backward: 15 yards 10 sec

8. Crawl laterally: 15 yards, rest 10 sec, fo both left and right

 

Perform two rounds of #6-8.

 

Week 5, Day 2

1. Crawl forward, backward, and laterally: 2 sets of 15 yards each direction, 10 sec rest between sets
 

2. Square stance cable bar chest press: 8 reps/side eith 8RM weight, rest 30 sec

note: altnernate side of resistance on round 2

 

3. Square stance cable bar rows: 8 reps/side with 8RM weight, rest 30 sec

note: alternate side of resistance on round 2

 

Perform two rounds of #1-3. 

 

4. Deadlift: 8 rep with 8RM 
 

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

note: alternate side of resistance on round 2

 

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

note: alternate side of resistance on round 2

 

7. Goblet squat: 8 reps with 8RM weight, rest 10 sec

 

Perform two rounds of #4-7. 

 

8. Farmer's carry/walk: 2 sets of 20 sec work, 10 sec rest

 

Week 5, Day 3

1. Basketball push ups: 8 Reps/side, rest 15 sec

 

2. Square stance cable bar chest press: 8 reps/side eith 8RM weight, rest 30 sec

note: altnernate side of resistance on round 2

 

3. Square stance cable bar rows: 8 reps/side with 8RM weight, rest 30 sec

note: alternate side of resistance on round 2

 

Perform two rounds of #1-3. 

 

4. Deadlift: 8 rep with 8RM

 

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

note: alternate side of resistance on round 2

 

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

note: alternate side of resistance on round 2

 

Perform two rounds of #1-6. 

7. Goblet squat: 8 reps with 8RM weight, rest 10 sec

 

8. Medicine ball clean: 10 reps, rest 15 sec

 

Perform two rounds of #7-8. 

 

9. 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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