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 6, Day 1

1. Square stance cable bar chest press: 5 reps/side with 5RM weight, rest 30 sec

note: alternate side of resistance on round 2
2. Single leg 2-arm cable chest press: 8 reps/side with 8RM weight, rest 30 sec

note: alternate balance leg on round 2

 

Breaking Muscle Shop

Perform two rounds of #1-2.

 

3. Square stance cable bar rows: 5 reps/side with 5RM weight, rest 30 sec

note: alternate side of resistance on round 2
4. Single-leg 2-arm cable row: 8 reps/side with 8RM weight, rest 30 sec

note: alternate balance leg on round 2

 

Perform two rounds of #3-4.

5. Single-leg deadlift patterning: 2 sets of 5 reps/side, rest 15 sec

note: patterning with no weight; alternate reach hand on round 2

 

6. Single-leg chop: 8 reps/side with 8RM weight, rest 15 sec

note: alternate balance leg on round 2

 

7. Single-leg lift: 8 reps/side with 8RM weight, rest 15 sec

note: alternate balance leg on round 2

 

Perform two rounds of #5-7.

8. Basketball face-the-corner wall squats: 8 reps/side, 30 sec rest

9. 400m run
 

 

Week 6, Day 2

1. Battling ropes: work 1 min, rest 30 sec, 2 hands + 2 ropes

 

2. Single-leg 2-arm cable chest press: 8 reps/side with 8RM weight, rest 15 sec

note: alternate balance leg on round 2

3. Single-leg 2-arm cable row: 8 reps/side with 8RM weight, rest 15 sec

note: alternate balance leg on round 2

 

Perform two rounds of #1-3.

 

4. Single-leg deadlift patterning: 2 sets of 5 reps/side, rest 15 sec

note: patterning with no weight; alternate reach hand on round 2

 

5. Single-leg chop: 8 reps/side with 8RM weight, rest 15 sec

note: alternate balance leg on round 2

6. Single-leg lift: 8 reps/side with 8RM weight, rest 15 sec

note: alternate balance leg on round 2

 

Perform two rounds of #4-6.

7. Medicine ball clean: 2 sets of 10 reps, rest 15 sec

 

8. Sprints: 3X 50 yards, rest 1 min between

 

Week 6, Day 3

1. Jump rope: 1 min

2. Supine unilateral floor chest press: 2 sets of 8 reps/side with 8RM weight, rest 15 sec

 

3. Split stance 2-arm cable chest press: 2 sets of 8 reps/side with 8RM weight, rest 15 sec

note: alternate split stance on round 2

4. Hanging leg raise: 5 reps knees to chest or knees to waist, rest 30 sec

 

5. Split stance 2-arm cable row: 8 reps/side with 8RM weight, rest 30 sec

note: alternate balance leg on round 2

 

6. Split stance cable bar chop: 8 reps/side with 8RM weight, rest 10sec
note: alternate side of resistance and split stance on round 2

7. 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 #1-7.

 

8. Split stance squat: 2 sets of 8 reps/side with 8RM weight, rest 15 sec

note: alternate sides on round 2

 

9. Skip: 2 rounds of 30 sec work, 10 sec rest at max tempo/speed

 

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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