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 9, Day 1

1. TGU: 1 rep/side with 50% 1RM

 

2. Half kneel med ball slam chop pattern: 5 reps, rest 10 sec

3. Half kneel med ball slam lift pattern: 5 reps, rest 10 sec

Breaking Muscle Shop

note: alternate side on round 2

 

Perform two rounds of #2-3.

4. Box jump: 10 reps, rest 30 seconds

 

5. Medicine ball clean to squat: 10 reps, rest 30 seconds, 2 rounds

 

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

 

7. 2-handed kettlebell swing: 10 reps with 10RM weight, rest 10 seconds

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

 

Week 9, Day 2

1. TGU: 1 rep/side with 50% 1RM

 

2. Half kneel med ball slam chop pattern: 5 reps, rest 10 sec

3. Half kneel med ball slam lift pattern: 5 reps, rest 10 sec

note: alternate side on round 2

 

Perform two rounds of #2-3.

4. Skip for height: 20 seconds, rest 10 seconds, 2 rounds

 

5. Battling ropes slam: work 20 seconds, rest 10 sec, 2 hands + 2 ropes

6. Battling ropes speed: work 20 seconds, rest 10 sec, 2 hands + 2 ropes, alternating pattern

 

Perform two rounds of #5-6.

 

7. Medicine ball toss for height: 5 reps, toss for max height from a squat stance

8. Medicine ball clean: 5 reps

 

Perform two rounds of #7-8.

 

9. Sprints: 20 seconds, rest 10 seconds, repeat 2X at maximum tempo

 

Week 9, Day 3

1. Jump rope: 2 min

2. Skip for speed: 20 seconds, rest 10 seconds

3. Skip for height: 20 seconds, rest 10 seconds

 

Perform two rounds of #2-3.

 

4. Battling ropes slam: work 20 seconds, rest 10 sec, 2 hands + 2 ropes

5. Battling ropes speed: work 20 seconds, rest 10 sec, 2 hands + 2 ropes, alternating pattern

 

Perform two rounds of #4-5.

 

6. Half kneel med ball slam chop pattern: 5 reps, rest 10 sec

7. Half kneel med ball slam lift pattern: 5 reps, rest 10 sec

note: alternate side on round 2

 

Perform two rounds of #6-7.

 

8. Crawl forward: 20 seconds, rest 10 seconds

9. Crawl backward: 20 seconds, rest 10 seconds

10. Crawl left: 20 seconds, rest 10 seconds

11. Crawl right: 20 seconds, rest 10 seconds

 

Perform #8-11 at maximum tempo.

 

12. Sprints: 20 seconds, rest 10 seconds, repeat 3X 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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