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 12, Day 1

1. TGU: 2 rep/side with 50% 1RM, 4 rounds

 

2. Push up with clap: 10 reps

 

3. Pull up

 

4. Half-kneel isometric rotation: 8 reps per side, rest 30 seconds, 2 rounds

 

5. Half-kneel med ball slam, chop pattern: 5 reps, rest 10 seconds

6. Half-kneel med ball slam, lift pattern: 5 reps, rest 10 seconds

repeat 5 and 6 4X

 

7. Deadlift: 5 reps, rest 10 seconds, 2 rounds

 

8. Hand to hand KB swing: 10 reps with 10RM weight, rest 10 seconds

 

9. Two-handed KB swing: 20 reps with 20RM weight, rest 10 seconds, 2 rounds

 

10. Medicine ball clean: 12 reps, rest 30 seconds, 2 rounds

 

11. Jump rope: 60 seconds

 

12. Shuttle sprints: 15 yards each direction for 30 seconds, rest 10 seconds

 

Week 12, Day 2

1. Goblet squat: 10 reps with 10RM weight, 2 second hold at bottom of each rep

 

2. Medicine ball clean: 12 reps, rest 30 seconds, 2 rounds

 

3. Hand-to-hand KB swing: 10 reps with 10RM weight, rest 10 seconds, 2 rounds

 

4. Two-hand KB swing: 20 reps with 20RM weight, rest 10 seconds, 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. Skip for height and speed: 20 seconds on, 10 seconds off, 2 rounds

 

10. Jump rope: 60 seconds

 

Week 12, Day 3

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

2. Goblet squat: 10 reps with 10RM weight, 1 round

repeat #1&2 2X

 

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

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

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

 

Rest 1 minute, repeat #3-5 for 4 rounds.

 

6. Box jump: 8 reps, rest 30 seconds, 2 rounds

 

7. Medicine ball toss: 5 reps/side, rest 30 seconds

 

8. 1-handed kettlebell swing: 10 reps with 10RM weight, 2 rounds

 

9. Skip for height and speed: 20 seconds on, 10 seconds off, 1 round

 

10. 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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