GOLFWOD: Full Golf Fitness Power Session

[Music] boxes guys all right so look at that guy so getting in on the workout today guys so obviously I know what this guy is saying I want to show you what it's all about all right so the app we got the workouts every single day we're going to hit today's lifestyle version that's got some movement demos but again that's me so I know what's going on but we're the power and speed fairs at the moment obviously we're kind of headed towards the pre-season it's a little bit of uncertainty but it's the end of february so you know march time you really want to think about kicking up the game once we hit april it's go time so I'm gonna hit full workout today it's an awesome week of training first thing to remember it's a free download on the app and also you can get the full week as a free trial as well all right but first of all you're gonna join me as I get into the full session I'm gonna hit the hat the athlete protocol for today so I'm gonna get loose I'm gonna activate I'm gonna hit some squats and some power work then I'm gonna crank it on this water all right guys so I'm fired up let's go [Applause] [Music] [Applause] [Music] [Music] get loose y'all gotta get the body fired up and obviously mobility and warm-ups is something that people ask about a lot and we got options I'm going to be bringing you an awful lot more as well but basically obviously focusing on the areas you're going to need get into the joint open up the joint allow for some activation of the muscle and then also just go through the movements that you're going to use obviously a much lighter weight lower intensity but go through the moving patterns you're going to need that's essentially a pretty good recipe to get the body going on a cold rainy morning around here it takes a little bit more to get fired up but working on it y'all [Music] I had a little caribbean flavor and some caffeine in there as well [Music] so [Music] so the structure of these workouts change from day to day but we're always focusing on specific adaptations and understanding the time of the year in terms of the golfing season the period of training we're trying to hit and how that's going to work out so on a monday generally we're talking pretty big movements lots of ground forces lots of legs lots of power all right so we go through the activations to start so there's some banded work some rotation some quality work some asymmetry basically all things that just get the body working in the way that we want to and now we're heading into some of the power sets all right so we're going to start out with some front squats we've got box jumps and med ball slams it's a combination we use kind of often because it's super effective okay the squats are going to be percentage so it's more power based obviously you still got the strength aspect in there as well that fires up the muscle gets everything working then you go into the box jump so the actual amount of muscle and musculature that you can use is potentially increased because the muscle's already firing that neurological connection everything's working so you're prying the muscle to create that power and to learn how to develop it then we go into the med ball slams which if you think about it box jumps go up leg balls go down guys right some pretty cool power outputs I'm getting loaded up I'm getting ready and I'm excited to go hit this alright so let's get squad [Music] so right in the middle of the how it sets right now so awesome combinations the way I try and run these and suggest that you should do as well is to compound the movements with intensity whereas people ask about rest I would always try and go straight from squats to box jumps obviously making sure you get up on that box so you know a little bit rest if you need it and then straight into the med ball slam so by that I mean you're gonna compound each bang and then rest at the top of the round so top of the round probably gonna take 90 seconds two minutes allow the body to just replenish enough allow them for the next round to be as powerful as that round you just did all right so movement take your rest and hammer down the whole time all right so this is lighter percentage higher volume different movements onto my last set now and then we're going to increase the weight on the squats just one rep so looking to really maximize the speed out of the ground and then a different variation really cool variation of the med ball slams alongside all right so last set we crank away a little bit more [Music] [Applause] [Applause] [Music] [Applause] [Music] [Applause] [Music] that's how I love the train also obviously lots of different days lots of different programs protocols but you'll be willing to get after as well so I love to lift the weights front squats are awesome for posture positioning range of motion and then obviously you can load them up slam ball can't really beat them if you just you hitting the right kind of sequences getting the body through some explosive patterns we're rotating it's good fun man it's good fun so that's far down got our last set and we gotta do a workout as well you all gotta crank it I'm gonna set you a time that's a pretty cool little workout so get ready so workout time got cool chipper workout today I got three rounds descending reps and this is for time all right so we are looking for some intensity as always intensity comes after movement quality to nail your movements first all right but you got conditioning option everything is always we always give you an option there it's not everyone has a machine etc so it's either 400 meter run or 25 calories I'm gonna choose the road today let's get rid of the outside so 25 calorie roll 30 single arm dumbbell hand cleaning jerks really cool hinge pan asymmetrical upper body work dials up a lot of movements guys right it's cool you're going to do sit-ups always good for those abs and then 10 single dumbbell devils press all right so burpee into a snatch again the single ads in the asymmetrical side really it's just damn good challenge all right so I've got three rounds of this we're going to set a clock we're going to crank it out and let's see how quickly I can get through and y'all can tell me whether you're going to beat it or not so rower I've got 22. 5 kilo 50 pound dumbbell and that's what I'm gonna get it done with all right so I haven't done much intensity for a little while let's see how this feels [Music] [Music] do [Music] [Applause] [Music] [Music] well that escalated quickly intensity makes all the difference y'all so I haven't been hitting the woods the way that could have been camera actually helped there with accountability so that was the athlete workout three rounds it was 1302 at the time remember 22 and a half kilo 50 pound dumbbell that's a great challenge and [Music] lifestyle fitness goal now that's what it's all about so give you a good idea what today was involving so this is the athlete side so this is the most in-depth the most challenging program we've got you also got the lifestyle which is a very similar program but less complexity less over overall volume so you know a little bit more accessible a little bit easier to fit into your lifestyle and then you've also got the new scratch protocol on the on the daily golf rod which is going to be bands and bodybuilder only try and follow a similar pattern but obviously quite different movements and you can work your way through you can mix it up by the way whichever one you choose you're gonna get a great workout a great golf workout as well because all these different elements make up a huge amount of what you do and being able to use your body in a certain way put yourself through it mentally as well just become relentless you can become a better golfer better athlete you know kind of better everything and that's what it's all about so you take that mentality forward you can do it all guys or you can do it all so that's the full workout I'll put it in the put it in the notes down here as well but remember go download the app it's free you get free trial which actually gives you full access to this entire week so it's three workouts a day obviously with rest days in there as well and come join the community guys it's awesome it's building golf is everywhere pointing work seeing the results talking about it engaging with each other and just you know doing all the things that we want to be doing and this is a good site today I really did put some work in so I appreciate you all holding me accountable there so download the app make sure you subscribe to the channel and then go put in the work y'all go playing the work because hard work pays off and we're all here to golf strong go