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 8, Day 1

1. TGU: 1 rep per side with 50% 1RM

2. Crawl: forward, backward, and laterally, 30 seconds each, rest 30 seconds

3. Plank: 30 seconds, rest 30 seconds

 

Breaking Muscle Shop

Perform two rounds of #1-3.

 

4. Single-leg 1-arm cable chest press: 8 reps/side with 8RM weight, rest 60 sec

5. Single-leg 1-arm cable row: 8 reps/side with 8RM weight, rest 60 sec

note: alternate balance leg on round 2

 

Perform two rounds of #4-5.

6. Single-leg deadlift: 2 sets of 8 reps/side with 8RM weight, rest 30 sec

note: alternate reach hand on round 2

 

7. Single-leg cable lift: 8 reps/side with 8RM weight, rest 10 sec

note: alternate balance leg on round 2

8. Single-leg cable chop: 8 reps/side with 8RM weight, rest 10 sec

note: alternate balance leg on round 2

 

Perform two rounds of #7-8.

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

9. Shuttle sprints: 15 yards/30 seconds, rest 30 seconds, repeat 3X
 

Week 8, Day 2

1. TGU: 1 rep/side with 50% 1RM

 

2. Tall knee med ball slam chop pattern: 5 reps, rest 10 sec

3. Tall knee med ball slam lift pattern: 5 reps, rest 10 sec

note: alternate side on round 2

 

Perform two rounds of #2-3.

 

4. Box jump: 15 reps, rest 60 seconds

 

5. 2-handed kettlebell swing: 10 reps with 10RM weight

 

6. Burpee: 7 reps, rest 15 sec, 3 rounds

 

7. Crawl forward: 20 seconds, rest 10 seconds

8. Crawl backward: 20 seconds, rest 10 seconds

9. Crawl left: 20 seconds, rest 10 seconds

10. Crawl right: 20 seconds, rest 10 seconds

Perform #7-10 at maximum tempo.

 

Week 8, Day 3

1. TGU: 1 rep/side with 50% 1RM

 

2. Tall knee med ball slam chop pattern: 5 reps, rest 10 sec

3. Tall knee med ball slam lift pattern: 5 reps, rest 10 sec

note: alternate side on round 2

 

Perform two rounds of #2-3.

4. Box jump: 15 reps, rest 60 seconds

 

5. Battle rope slamming: 20 seconds, 10 seconds rest, 2 rounds

 

6. 2-handed kettlebell swing: 10 reps with 10RM weight

7. Burpees: 12 reps. rest 60 seconds

 

8. Shuttle sprints: 15 yards/20 seconds, rest 10 seconds, repeat 2X at maximum tempo

 

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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