Get Strong to Bring Your Golf Game to the Next Level - Page 10

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 10

Day 1

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

 

2. 1-handed kettlebell swing: 10 reps with 10RM weight, 4 rounds

 

3. Medicine ball clean to slam: 8 reps, rest 30 seconds, 2 rounds

 

4. Medicine ball toss for height: 5 reps, toss for max height from a squat stance, 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. Sprints: 20 seconds, rest 10 seconds, repeat 3X at maximum tempo

 

Day 2

1. Crawl forward: 10 seconds

2. Crawl backward: 10 seconds

3. Crawl left: 10 seconds

4. Crawl right: 10 seconds

 

Perform #1-4 at slow to moderate tempo.

 

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. Pushup with clap: 10 reps, rest 30 seconds, 2 rounds

 

 

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

 

11. 1-handed kettlebell swing: 10 reps with 10RM weight, 2 rounds

 

12. Medicine ball toss: 5 reps/side (over left, then over right shoulder), 2 rounds

 

13. Pull up: 50% 1RM

 

14. Jump rope: 60 seconds

 

15. Sprints: 20 seconds at maximum tempo

 

Day 3

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

 

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

 

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