Golf Fitness - A Week With GOLFWOD

Don't Fitness has changed and we want you to make that change [Applause] so what does a goth want program look like basically you're gonna take all of those aspects of business and we're gonna break it up into periods of time okay periodization we do it slightly differently then okay we will have surf foxes over the course of a month to three months whenever we get to but we also do it throughout the course of the week okay in speaking some of the best players around we found a very strong correlation towards trying to load the front of the week early in the week with your mouth strength best movements things are challenging the body for a general adaptation okay this is what we might need a little bit more recovery hence we take it away from where tend to spend the most of our time on the course okay as we then go through the week we start to work towards more conditioning more power more speed and basically more golf style movements that means that when you go to the course you're gonna tear that speed right with you anybody's gonna feel the absolute best week all right this isn't easy and it's not just a set standard everybody works differently in terms of their lifestyle recovery and also what they like to do in the gym and when they can get there okay so by front load in the stat a week with those strong movements really primed the body up you challenging muscle in the body we recover and as we do so we take that level of conditioning through and put you in some more hard work okay so quite often you see this well hips heavy lifts and squats and deadlifts movie some Olympic lifts will go through the middle of the week there will be rest in there as well and we start to identic movements things are a little bit more towards that golf's talent we're a challenge too we're trying to balance trying to create speed from different areas different planes of motion basically ground yourself well to then create boss will be gone because so we're going to start the session we somehow a potentiation work okay this is no it's not frying the body up force the power of the development as we work through the session so the combination today is gonna be met ball jumps some weighted jumps obviously creating the newest vertical bars possible which is mom our pond and the swing day by day that push out on the ground we talked about all the time how we can squat down extend up pretty more club head speed okay we're gonna match up with some chest press some wall chest press which we've worked in a couple you know it's really stabilizes five and work very hard through the apps in the car and everything else is burning you up in there okay you finish the round up with your more lost our star movement God swings down women in your rotational mid ball throws okay still use the game and you're looking to accelerate and release as best as you possibly can once we have to play the med balls take a little rest get some hydration we're gonna work it do some kettlebell workouts alright so this is going to be challenging I want this to be heavy all the way through and again we're not going to work out a style at this time so basically I want you to take a new press to hit each movement without breaking down that particular cell okay so you can change calvo's between because the movements might mean you have to you don't have to but obviously we'll look at the max out on each movement that we have guys alright so for this set we're gonna be working with two cables the entire time and we aren't going to be in the double for track position to start guys okay so this is different from Ababa in it you have to unilaterally work to stabilize and it just adds in a really cold air symmetrical component where you're having to stabilize as well as you can go that's right again car is working super hard so as you spy the terms of longevity in injury prevention the ability to stabilize through that position is extremely important okay stand up we're looking at the double front right step up okay so alternating feet as you go really maintain a big elbow position no bending in the spine that's one thing we want to look away from is that once we start to step on the box if we lose our spinal position if I hit underneath and we lose that good posture we're breaking down we don't see that okay so really tight tall chest step up and be strong to our guys okay our second movement is going to be the kettlebell deadlift okay really simple hinge time we do that often but in many different varieties guys okay it's about praying the more speed from the ground and having the strength to do so again having two cowbells you can load this one up this will be a heaviest lift of all of this you can merely make sure that you push into the ground keep your spine straight and work into that hinge pattern guys all right you should always stop at pushing hits back I'm slight bending the knee feel the tension go into your hamstrings to stand with them always touch the ground here good range of motion and rip on those dumbbell kettlebell movements the final movement here is going to go into your kettlebell from rockhole front squats very much the same as the first two you guys ever look at the great posture but looking for a good range of motion I'm going to push down it's a squat as far as you can and always try and control down accelerate up as best you can guys right that speed at the bond is gonna be very important we want to amp it up where possible finish the round we're back in that med ball I want you to go with your vertical med ball slams which is just straight up force so let it rip guys okay I extend up as tall as you can I can see tipped us down ground and just like a golf swing the last thing is the rid it released those wrists and deliver all the energy into that bar once you'd executed our strengths I guess you gonna take that rest again and then you're going to finish up the session with some rowing in conditioning are you gonna be out because three four five six hopefully not hours if you're walking on that time ago just trying to perform over that amount of time you need to be aerobically fit because otherwise that performs are gonna drop off as we start to lower our energy and then obviously muscles count upon our accuracy of movement goes down and then we have a poor finish to the realm okay pinky rowing intervals hard it's a grand you guys gotta get in there and do the work okay guys our second trimming day of the week takes us over to another more conventional training in its own way guys all right we're gonna hit up some bench we're gonna hit it some strict press and some barbell bent over rows yeah all right so those are three body builder movements that can be very beneficial to golf and know you've all seen them skip around there benching it can't be too much of a bad thing guys all right use relative way make sure you rent of motion it's very good I think that's where I love the body build inside really through golfers off in that when you restrict the range of motion you are literally tightening and pumping a muscle up that's where it becomes less than beneficial to you again okay if we use a full range of motion you get a sense of what the muscle properly you're gonna get good development without that tightness that we all associate with some of these movements guys all right matching up the bench and the street press with dependent on rose again tenses into position but also means our shoulders are healthy we're functioning well in that upper quadrant on this day guys alright finish the round with some assisted leg raises you can do this holding on to a pillar you can pull up curve balls above the head or you can very simply called a dumbbell behind you - excuse me guys okay right line up that car again we've got to work the whole system as well as we can and today we have a straight-up workout okay it's gonna be an Amur which means as many reps as possible and it's going to be nice as simple guys okay so today you're gonna hit up sit-ups so again big pop component going in we like to see a full range of motion get the flexion and extension through the spine so again we don't need too many crunches and get all rounded up okay it happens if you do too many crunches you will look like this so let's get a full range of motion on the spine all the way back all the way okay I'm gonna max up with single arm dumbbell clean enjoy this guy's okay so this is going to be from a hanging position and this requires a lot of stability good balance and this is symmetric so we're working around one side of the body and it is a very good condition in heels like you would do with a caravel between the legs pull extend and they drop under with a bluebottle shoulder and make sure you use your legs guys all right when we catch with a straight arm overhead you will be using that shoulder stability creating the handsy rotation that asymmetrical work does really open everything up guys okay we're gonna finish around the carrots that to be raw by tossing it's important for golf but it's even more important for everyday life guys all right you got a woman's point of work and this AMRAP it's all okay yeah so third training day of the week is going to take those some pretty cold work all right I'm gonna hit up as your strengths expect we're going to be looking at front squats at a percentage or our 70 75 percent okay this is to really create speed and power as opposed to overall strength because of that percentage guys okay we're matching those French words with rotation of oxygens we really missed a transfer and into the ground and okay again you watch the best players in the world that rotation out of the ground but the hips will peak as they come into impact maintaining posture that's speed right there guys right that's what everybody wants and that is what this is going to develop okay we're gonna match up with some split stance rotational med balls because again it's all about speed and power what's the box jumps into a asymmetrical kind of unconventional path and means that you have to stabilize under that stress of creating speed through different planes of motion guys all right this is a really good combination if you want to create some serious power a great proposition and an awesome golf swing I will get out today again requires power there requires quality and enterprise you get to choose the right way guys okay we're going to stand around with some power cleans one of my favorite movies I want you to all try and get the technique out there spot-on I've seen a lot we won this we have to do it right and again check out feet check out channel for more on the Olympic lifts okay with the power claim if you're comfortable with it we're looking at a good way there's a cycle and move one if you want to serve this out guys right you can make it a clean Bowl which is a really simple movement but generally gets as almost as much power if not quite as much cross stability in the end or you can sort this out with dumbbell power cleans use two dumbbells extender sugar just the same if you don't have access to a barber or you're not as confident with it guys okay you're gonna match that up with some push-ups it's adding some push into those movements again just general stability general fitness wall balls which takes us back through the squat pan and there's a massive punishing tool and you're gonna finish around it with some running alright this is a complex workout yes extremism okay we have some good movements some strength there's power activities followed up with some conditioning range of motion and just more conditioning guys alright it's the kind of combination you want and need and if you get used to this type of workout it will have a massively beneficial effect on your overall health and fitness and again your gospel gay guys coming up at rest there we are going to hit up some banded deadlifts hugely beneficial to speed power and overall stamina using the balanced means that there is more tension more Lord essentially on your body at the end range of the movement so you have intention as you go meaning that your muscle approvement the actual amount of muscle then you use is increasing all the way through okay so being really explosive with us movements really execute well and make sure you get as much out of that as possible guys all right matching us up we comment your box jumps as high as you can use whichever style box you won't get its massive power massive speed and it is gonna again transfer over really nicely guys okay then we go into a kettlebell workout we've got a variety different movements it's gonna challenge all different movement pants and it's always gonna be stability because of the use of the cowboy guys alright calvo's a massively important tool we use a cab up a lot and we can help you with that all the time guys all right so we've got swings we've got lunges all right good shoulder throw head and we got lots of different patterns in there as we go guys alright check out the workout it's a good one guys alright move back how about well steer center balance create the energy through the ground not getting guys and with the golf for programming we like to dedicate weekend to a quick pre-round workout oh just active recover the whole time okay and as I said everyone's lifestyle be a lot different so if you ship this around to fit your week that's absolutely fine it's a good way to do it so the three days you gonna work at double unders are the standard singing skipping day he gives my single arm dumbbell snatch which again brings in that asymmetry and allows you to create force in a vertical way whilst resisting the rotation is really easy one Dumbo and you're gonna match up with some birds it's alright it's gonna get you going guys we mean by though shop here it's a put a somewhat get rested up refuel and get ready to hit the team okay all of the best players are doing a lot more movements that you are going to see in a program and we are trying to bring that to the general government public in the best way that matches lifestyles that matches time friends and basically matches your girls in terms of enjoying the workout see the transfer over to the course and then feeling fitter stronger and all the good things are associated with it guys okay as long as we could farm all these it