Train Golf Fitness with one of the Fittest Golf Pros around!

Head of performance Michael here from DRVN Golf and fitness and this is the best golf workout you've ever seen because it Blends performance with scalability and guarantees results for your body and for your golf s we're going to coach you all the way through this awesome workout we're going to give you the sets and Reps we're going to help you to golf strum so let's get to work okay this is from our daily hybrid program that runs 12 months of the year and we have a different Focus point all the way through to match the golf season right now it's the off season so we are building strength and we are looking for adaptation in the body that means the workouts are more challenging there is more weight involved and we are looking to actively change the body we do that in the offseason because you're playing less Golf and that means we can recover and then apply it to our swing and our biomechanics as we go into the new year it'll be power and then into speed and rotation meaning that when the season comes around you'll be on a whole different level all right so no matter where you are right now you can improve you can be more athletic and you can play a better golf this is an awesome Place to Start All right so this is going to be around an hour of training we're going to assume that you're going to do a warm-up first guys all right so in the app you have all the different types of warm-ups that you need and one program specifically for this okay you're going to increase the heart rate improve your mobility and basically get ready to function our first working set is always a follow on from the warmup that leads into our main lift all right and today we are deadlifting so our first three sets focus on the seated good morning and the kettlebell swing okay so here we really are focusing in on the hinge okay your ability to work through the hip Prime the posterior chain and move weight the best way that you can okay so with the seated good morning you're going to take a suitable height and going to keep your feet pretty wide all right that's going to access the hips and that really is the key here okay we want to maintain a neutral spine and then work through the best range of motion possible for you to access that pattern okay because the mo can hinge through the hips the better position we get into with the deadlift and the better your lifts are going to be okay we pair that up with the kettle bell swing because that's the dynamic hinge with less load that again is just going to activate all of the right muscles get the posterior chain firing and increase your heart rate further so when we get into our deadlift sets you are ready to go okay one of the most simple movements that we recommend every golf I should do with the kettle bell swing we want the feet just about shoulder width apart we want to ensure that we push the hips backwards maintain a slight Bend at the knee and then load the posterior chain with the kettle bell high up on the thigh before you then fire the glutes change direction and bring that kettle bell back out all right so really focus on your connection to the ground how active your core is and how well you can execute on these movements okay three sets of work with rest in between increasing intensity and challenging yourself with that kettle bell because right away we're going to head to the deadlifts all right so on the hybrid program we combine functional fitness with a more conventional style okay so this really is a program that's taken me a lot of time to create and follow and build into what it is today okay we take all of the elements from basically any gym setting use the best get the most out of it and really help you perform to a whole new level okay so the deadlift variation we use here is the trap bar deadlift okay we've done videos on this before it's absolutely the best option for golfers it allows you to get into a better position where we put more stress through the legs as opposed to the back we maintain that neutral spine and we can really create massive vertical Force whilst lifting heavy weight okay which we need to do if we want to build strength if we want to see that Progressive overload be beneficial and if you want to be stronger on and off the cost so we t Progressive overload very simply that is more weight over time okay so within the program we go from higher reps at a lighter weight work down in reps work up in weight and build strength okay so this week we're all the way down to five sets of two reps at around a 9 RP that means heavy not an absolute Max but it's going to be very challenging so last week it was five sets of three reps of which I lifted 180 kilos so for example last week was 180 we're going to go 5x two so we have less work and the progressive overload kicks in so we'll be looking at 190 you'll see that on the socials if we get there okay this is a demo here to make sure you get the form right with the trap bar deadlift I really like to feel is that as we get set up we don't lean the shoulders forwards we actually sink into the ground all right that's how you really Prime the legs for power strength and performance through the ground and then maintain that neutral spine position so as you do so pressure through the feet take your grip keep that head up the crown of your head fac in the ceiling brace get your breathing right and then push the ground away to lift that bar up okay control on the way down reset at the botb we're not looking to rush these reps get back into that position exactly the same generation of force focusing on the big muscles the legs to push the ground away and we hit that 5x two minimum of 2 minutes rest here you really need to have as much as you need to maintain form and hit all sets of two reps Progressive overload will be going into that heavy single soon make sure you're following up on Instagram to see where we get to and if you doing it as well hit us with a tag let's see how strong you are getting Okay so we've done our strength element okay the body's fired up it's not massive volume but it's going to take a hit so what we look at now is bringing the overall load down and increasing the speed and function okay so when you lift heavy basically the whole body fires up right you get more muscle fibers because you need them to move a heavy weight so we then program speed rotation and power work to use all of those fibers and program them in to move faster over time so you not only get stronger you're going to get faster and more powerful as well our first combination is with the landmines okay we love the land mine element it really allows us to change up the training and create an awesome stimulus under love and our combination today are thrusters and split jerks okay so not massive volume we're looking at speed execution and precision here okay so with the Thruster we're going to take that two hand grip and we are working purely on that Force generation from the ground up and out through the posterior chin okay so this is going to be far lighter than the deadlift it's going to be more dynamic as well so ensure that we really do work into that squat pattern then push as hard into the ground as we can fire the glutes and lock out into that l mine full speed we're looking at that lower RP around 8 RP so it's challenging but more speed focused minimal rest we then go into the landmine split jerk this is about speed balance and stability alongside your agility as well because it's a lot of footwork here okay so this is where it really becomes a full body workout everything's working here you're going to take that grip on one side of the body and then as you dip and drive again we create massive Force Through the big muscles and through the ground we then lock out on the arm with the opposing leg forwards okay the key here is to feel as though your weight goes between your legs okay we're not leaning on that front leg you're trying to feel as that as you fire that bar up your body drops down to maintain your center of gravity maintain your balance and your stability as well as create that Force okay that is exactly what we need in the Gul swing all right if we can maintain our center of gravity use the ground and then create Force around the body huge power is available okay so again high quality reps plenty of rest all about the speed and the Precision okay so this really is the best workout I'm I'm looking forward to this one this is how I train almost every day of the week and the results are incredible okay so hit your sets and Reps there use the rest and really focus in on the form without overloading the weight we then go directly into your golf swing okay we got the rotational pulls okay I show a cable here you can do this with a strong band as well if needed okay this really fires up the side of the body into the lats on the on the back side of the body and this is directly strengthening your rotation okay when you load this one at challenging weight 8 to9 RP you really are working hard to turn around the spine and you're strengthening your rotation in a very specific manner okay so feel how you turn really exaggerate that rotation around the spine keeping that weight close and using the ground to stabilize and work the full range of motion okay from there we super set that with minimal rest into the RDL to cross body Med ball slap okay incredible again for the lower body this is about a balance and speed so we hit the RL we raise the ball up on one leg for huge stability and balance gains we then pull down as hard as possible to work that vertical force in a different pan fire up the core and just move fast okay again focus on your quality here with lots of we have lots of variations on the med balls this is one of the more challenging but the results are incredible okay so this combination is about all strengthening your rotation and then delivering speed through balance again this is how you train for golf guys right if you at this level or if you want to work up to this level you need the DRVN app okay we're going to finish it out with intervals high intensity short duration because we don't want to impact our lifting too much want to make so the overall volume of the session is on point all right so we're going to combine cardio just a 10 Cal Sprint this should be less than 30 seconds into the dumbbell push press okay so choose any cardio option rowing is always a preference you can bike you can ski you can run you can do lunges or any body weight exercise instead if needed okay we then go straight into the dumbbell push press use the ground lock out overhead it's a simple movement this is about pushing your intensity so that you get incredible Fitness all around resting close to a one to one here so we hit our sets we hit our reps and you've just finished the best golf workout you've ever had guys right so we going through that kind of quickly but you need the app if you want to follow along track your progress and really see exactly what this is all about all right so remember we started by priming our hinge pattern and moving dynamically we then hit our deadlift for strength five sets of two increasing over time then we start to look our power stability and balance through the land mine work into the poles and the med ball slam finishing off with high intensity intervals focusing on the upper body and hitting that cardio element all right this is a general feel on how the hybrid workouts are designed and I can guarantee you they are the best workouts in golf all right I'm working on these all the time this is the program that I follow we' got thousands of golfers around the world enjoying these programs and everything else we have to offer okay as we said at the start you can scale this down so no matter your level you can hit this workout but we also have so many more programs that if you're starting somewhere else you want a different feel you can jump right in there as well all right so we didn't talk much about the swing this is all about performance getting your body right and these are the best workouts in golf so if you do those consistently and work on your game you're going to be trending up all the way through the New Year all right and that is where you need to be so go ahead get yourself a free trial to the DRVN app if you haven't already and if you're following along make sure you hit like hit subscribe and join the community where we all golf strong all right guys appreciate your time go get it