Get Strong to Bring Your Golf Game to the Next Level - Page 11

Jimmy Yuan

Coach

Phoenix, Arizona, United States

Golf, Chiropractic

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 11

Day 1

1. Crawl forward 10 seconds, slow/moderate tempo

 

2. Crawl backward 10 sec, slow/moderate tempo

 

3. Crawl left 10 sec, slow/moderate tempo<

 

4. Crawl right 10 sec, slow/moderate tempo

 

5. Crawl forward 20 sec, rest 10 sec, max speed/tempo

 

6. Crawl backward 20 sec, rest 10 sec, max speed/tempo

 

7. Crawl left 20 sec, rest 10 sec, max speed/tempo

 

8. Crawl right 20 sec, rest 10 sec, max speed/tempo

 

9. Push up with clap, 10 reps, rest 30 sec, 2 rounds

 

10. Turkish get up with ~50% RM weight, 2 rounds of 1 rep/side

 

11. One-handed kettlebell swing 10 reps with 10RM weight, rest 10 sec, 2 rounds

 

12. Medicine ball toss 5 reps/side rest 30 sec, 2 rounds. Use a square stance and lateral toss at belt height, Alternate toss side on round 2.

 

 

13. Pull up 50% RM

 

14. Jump rope 1 minute

 

15. Sprint 20 sec, rest 10 sec, max tempo

Day 2

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

 

Day 3

1. Crawl forward 10 seconds, slow/moderate tempo

 

2. Crawl backward 10 sec, slow/moderate tempo

 

3. Crawl left 10 sec, slow/moderate tempo

 

4. Crawl right 10 sec, slow/moderate tempo

 

5. Crawl forward 20 sec, rest 10 sec, max speed/tempo

 

6. Crawl backward 20 sec, rest 10 sec, max speed/tempo

 

7. Crawl left 20 sec, rest 10 sec, max speed/tempo

 

8. Crawl right 20 sec, rest 10 sec, max speed/tempo

 

9. Turkish get up with ~50% RM weight, 2 rounds of 1 rep/side

 

10. Kettlebell swing 20 reps with 20RM weight, rest 30 sec, 3 rounds

 

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

 

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

 

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

 

14. Medicine ball toss 5 reps/side rest 30 sec, 2 rounds. Use a square stance and lateral toss at belt height, Alternate toss side on round 2.

 

15. Pull up 50% RM

 

16. Sprint 20 sec, rest 10 sec, max tempo

 

17. Shuttle sprints 15 yards, sprint 20 sec, rest 10 sec, contralateral reach

 

Click on the number below that corresponds to the week of training you're in.

 

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