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 9
Day 1
1. TGU: 1 rep/side with 50% 1RM
2. Half kneel med ball slam chop pattern: 5 reps, rest 10 sec
3. Half kneel med ball slam lift pattern: 5 reps, rest 10 sec
note: alternate side on round 2
Perform two rounds of #2-3.
4. Box jump: 10 reps, rest 30 seconds
5. Medicine ball clean to squat: 10 reps, rest 30 seconds, 2 rounds
6. Battle rope slamming: 20 seconds, 10 seconds rest, 2 rounds
7. 2-handed kettlebell swing: 10 reps with 10RM weight, rest 10 seconds
8. Sprints: 15 yards/20 seconds, rest 10 seconds, repeat 2X at maximum tempo
Day 2
1. TGU: 1 rep/side with 50% 1RM
2. Half kneel med ball slam chop pattern: 5 reps, rest 10 sec
3. Half kneel med ball slam lift pattern: 5 reps, rest 10 sec
note: alternate side on round 2
Perform two rounds of #2-3.
4. Skip for height: 20 seconds, rest 10 seconds, 2 rounds
5. Battling ropes slam: work 20 seconds, rest 10 sec, 2 hands + 2 ropes
6. Battling ropes speed: work 20 seconds, rest 10 sec, 2 hands + 2 ropes, alternating pattern
Perform two rounds of #5-6.
7. Medicine ball toss for height: 5 reps, toss for max height from a squat stance
8. Medicine ball clean: 5 reps
Perform two rounds of #7-8.
9. Sprints: 20 seconds, rest 10 seconds, repeat 2X at maximum tempo
Day 3
1. Jump rope: 2 min
2. Skip for speed: 20 seconds, rest 10 seconds
3. Skip for height: 20 seconds, rest 10 seconds
Perform two rounds of #2-3.
4. Battling ropes slam: work 20 seconds, rest 10 sec, 2 hands + 2 ropes
5. Battling ropes speed: work 20 seconds, rest 10 sec, 2 hands + 2 ropes, alternating pattern
Perform two rounds of #4-5.
6. Half kneel med ball slam chop pattern: 5 reps, rest 10 sec
7. Half kneel med ball slam lift pattern: 5 reps, rest 10 sec
note: alternate side on round 2
Perform two rounds of #6-7.
8. Crawl forward: 20 seconds, rest 10 seconds
9. Crawl backward: 20 seconds, rest 10 seconds
10. Crawl left: 20 seconds, rest 10 seconds
11. Crawl right: 20 seconds, rest 10 seconds
Perform #8-11 at maximum tempo.
12. Sprints: 20 seconds, rest 10 seconds, repeat 3X at maximum tempo
Click on the number below that corresponds to the week of training you're in.
