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 7, Day 1

1. Skip rope: 60 seconds

 

2. Single leg 2-arm cable chest press: 8 reps/side with 8RM weight, rest 60 sec

note: alternate balance leg on round 2

3. Split stance cable bar chest press: 8 reps/side with 8RM weight, rest 60 sec

note: alternate side of resistance on round 2

 

Perform two rounds of #2-3.

 

4. Single-leg 2-arm cable row: 8 reps/side with 8RM weight, rest 60 sec

 

note: alternate balance leg on round 2

5. Split stance 1-arm cable rows: 8 reps/side with 8RM weight, rest 60 sec

note: alternate side of resistance on round 2
 

Perform two rounds of #4-5.

6. Single-leg stance cable lift: 2 sets of 8 reps/side, rest 10 sec

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

note: alternate balance leg on round 2

 

Perform two rounds of #6-7.

 

8. Split stance cable lift: 8 reps/side, rest 10 sec

9. Split stance cable chop: 8 reps/side with 8RM weight, rest 10 sec

 

note: alternate balance leg on round 2

 

Perform two rounds of #8-9.

 

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

11. Split stance squat: 8 reps per side with 8RM weight, rest 30 sec

 

Perform two rounds of #10-11.

12. Shuttle sprints: 15 yards/30 seconds then rest 30 seconds, 2 rounds
 

 

Week 7, Day 2

1. TGU: 1 rep per side with 50% 1RM

 

2. Square stance 1-arm cable chest press: 8 reps/side with 8RM weight, rest 60 sec

note: switch arm on round 2

3. Square stance 1-arm cable row: 8 reps/side with 8RM weight, rest 60 sec

note: switch arm on round 2

 

Perform two rounds of #2-3.

 

4. 1-arm deadlift: 5 reps with 5RM weight per arm, rest 10 sec

 

5. Square stance cable lift: 8 reps/side with 8RM weight, rest 10 sec

note: alternate balance leg on round 2

6. Square stance cable chop: 8 reps/side with 8RM weight, rest 10 sec

note: alternate balance leg on round 2

 

Perform two rounds of #5-6.

7. 1-arm square stance squat: 8 reps with 8RM weight, rest 10 sec

note: switch arm on round 2

 

8. Farmer carry/walk: 20 sec work, 10 sec rest, do 2 rounds

 

9. Shuttle sprints: 15 yards/30 seconds with a contralateral reach at the turnaround. rest 30 sec, do 2 rounds

 

Week 7, Day 3

1. TGU: 1 rep per side with 50% 1RM

2. Single leg 1-arm cable chest press: 2 sets of 8 reps/side with 8RM weight, rest 60 sec

3. Single leg 1-arm cable row: 2 sets of 8 reps/side with 8RM weight, rest 60 sec

note: alternate balance leg on round 2

 

Perform 2 rounds of #2-3.

4. Pull up: 80% 1RM, rest 30 sec. do chin up or 10-seconf eccentric if necessary

 

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

note: alternate balance leg on round 2

 

6. Single stance cable lift: 8 reps/side with 8RM. rest 10 sec

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

note: alternate side of resistance and split stance on round 2

 

Perform two rounds of #6-7.

 

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

9. Farmer carry/walk: 20 sec work, 10 sec rest, do 2 rounds

 

Perform two rounds of #8-9.

 

10. Run or row: 400m

 

 

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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