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.
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:
- General preparation and conditioning
- Strength and power
- 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.
Week 1
Day 1
1. Face-the-corner (wall) squat: 80% 1RM, 30 sec rest, 2-2-2 tempo
Note: thighs go just below parallel.
2. Push up: 80% 1RM, 30 sec rest, 2-2-2 tempo
If full push ups aren't possible, try:
- Push ups on your knees
- 7-second planks
3. Pull up: 80% 1RM
Note: neck touches bar.
If full pull ups aren't possible, try:
- Chin up
- Flexed-arm hang 10 sec
- Eccentric-only 30 sec
4. Jump rope: 30 sec, then rest 30 sec
Note: repeat 2X
5. Run - bike - row: 1 mile - 1.5 miles - 500m
Day 2
1. Face-the-corner (wall) squat: 2 Rounds of 80% 1RM, 30 sec rest, 2-2-2 tempo
Note: thighs go just below parallel.
2. Push Up: 2 Rounds of 80% 1RM, 30 sec rest, 2-2-2 tempo
If full push ups aren't possible, try:
- Push ups on your knees
- 7-second planks
3. Pull Up: 2 Rounds of 80% 1RM
Note: neck touches bar.
If full pull ups aren't possible, try:
- Chin up
- Flexed-arm hang 10 sec
- Eccentric-only 30 sec
4. Hanging leg raise: 5RM
Note: ankle hits bar with spine upright
If full hanging leg raises aren't possible, try:
- Knees to chest
- Knees to waist height
Repeat #1-4 three times, then:
5. Jump rope: 30 sec, then rest 30 sec
Note: repeat 2X
6. Run - bike - row: 1 mile - 1.5 miles - 500m
Day 3
1. Face-the-corner (wall) squat: 80% 1RM, 30 sec rest, 2-2-2 tempo
Note: thighs go just below parallel.
Repeat 2X
2. Push up: 80% 1RM, 30 sec rest, 2-2-2 tempo
If full push ups aren't possible, try:
- Push ups on your knees
- 7-second planks
Repeat 2X
3. Pull up: 80% 1RM
Note: neck touches bar.
Repeat 2X
If full pull ups aren't possible, try:
- Chin up
- Flexed-arm hang 10 sec
- Eccentric-only 30 sec
4. Hanging Leg Raise: 5RM
Note: ankle hits bar with spine upright
If full hanging leg raises aren't possible, try:
- Knees to chest
- Knees to waist height
Repeat #1-4 three times, then:
5. Jump rope: 30 sec, then rest 30 sec
Note: repeat 2X
6. Run - bike - row: 1 mile - 1.5 miles - 500m
Click on the number below that corresponds to the week of training you're in.
