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 10, Day 1

1. TGU: 1 rep/side with 50% 1RM, 2 rounds

 

2. 1-handed kettlebell swing: 10 reps with 10RM weight, 4 rounds

 

3. Medicine ball clean to slam: 8 reps, rest 30 seconds, 2 rounds

 

4. Medicine ball toss for height: 5 reps, toss for max height from a squat stance, 2 rounds

 

5. Crawl forward: 20 seconds, rest 10 seconds

6. Crawl backward: 20 seconds, rest 10 seconds

7. Crawl left: 20 seconds, rest 10 seconds

8. Crawl right: 20 seconds, rest 10 seconds

 

Perform #5-8 at maximum tempo, do 2 rounds, resting 60 seconds between rounds

 

9. Sprints: 20 seconds, rest 10 seconds, repeat 3X at maximum tempo

 

Week 10, Day 2

1. Crawl forward: 10 seconds

2. Crawl backward: 10 seconds

3. Crawl left: 10 seconds

4. Crawl right: 10 seconds

 

Perform #1-4 at slow to moderate tempo.

 

5. Crawl forward: 20 seconds, rest 10 seconds

6. Crawl backward: 20 seconds, rest 10 seconds

7. Crawl left: 20 seconds, rest 10 seconds

8. Crawl right: 20 seconds, rest 10 seconds

 

Perform #5-8 at maximum tempo, do 2 rounds, resting 60 seconds between rounds

 

9. Pushup with clap: 10 reps, rest 30 seconds, 2 rounds

 

10. TGU: 1 rep/side with 50% 1RM, 2 rounds

 

11. 1-handed kettlebell swing: 10 reps with 10RM weight, 2 rounds

 

12. Medicine ball toss: 5 reps/side (over left, then over right shoulder), 2 rounds

 

13. Pull up: 50% 1RM

 

14. Jump rope: 60 seconds

 

15. Sprints: 20 seconds at maximum tempo

 

Week 10, Day 3

1. TGU: 1 rep/side with 50% 1RM, 4 rounds

 

2. Medicine ball toss: 5 reps/side (over left, then over right shoulder), 2 rounds

 

3. 1-handed kettlebell swing: 10 reps with 10RM weight, 2 rounds

 

4. 2-handed kettlebell swing: 15 reps with 15RM weight, 2 rounds

 

5. Battle rope slam: 15 seconds, 20 seconds rest - 2 hands, 1 rope

6. Battle rope speed: 15 seconds, 20 seconds rest - 2 hands, alternating pattern

7. Battle rope slam: 15 seconds, 20 seconds rest - 2 hands, alternating pattern

 

Repeat #5-7 for 4 rounds.

 

8. Shuttle sprints: 15 yards/20 seconds, rest 10 seconds, max tempo, 2 rounds

 

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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