Full Golf Swing Speed Session - 30 Minutes & Low Equipment

This 30 minute low equipment golf workout is going to help you improve your all round Fitness build a stronger car and specifically increase your Club head speed so check out the whole video to get the sets and Reps you need to hit it longer after just one workout so about this workout I've just been filming up and already I'm pretty hot and sweaty it's a serious challenge in less than 30 minutes all right guys and before we get started it's great to watch this video and take that workout on if you really want to work on your golf Fitness you can make it much more simple and more consistent with the DRVN Golf and fitness app all right but let's get to work remember we are focusing on stability throughout the swing particularly the core and then speed through your rotation all right every golf swing needs those two factors if we're going to swing well and hit it longer okay so the first movement is a split stance rotational chop okay it's incredible for golfers because we're in that air symmetry of the lower body we're activating the glutes we're maintaining our posture by working that neutral spine position and then we're working across the system incredibly important for golfers it not only strengthens your rotation it also builds your awareness as you work the body okay so here you really want to feel as a rot it down and then explode up and around in that movement all right so we are moving fast but we want high levels of control I'm using a 20 kilo weight here about 45 lb but start with a weight that allows you to have excellent form and speed all right guys so rotate down up and around that lead leg we're matching that up with the simple but challenging side plank okay so 20 seconds on each side ensuring that the hips are level and active this really does work the sides of the core in high levels of activation as you breathe through that hold okay guys and the more that you can do this the more you'll be able to activate those muscles in the golf swing which is going to lead to stability and durability for better shots and L injuries guys all right so this is three sets of 20 reps on the chop 10 on each side and then 40 seconds 20 on each side for the side plank resting 60 seconds between movements we go back in make sure the intensity is high so we compound Effectiveness and yeah we got three sets of work basically each section is going to take you 10 minutes all right so execute with precision and power once we move on from there we really start to focus in on the legs and this is one of my favorite comb ations for golf performance and just lower body performance in general all right so we're working single leg which is huge for golfers again because how we shift pressure and we're starting with the cross body Bulgarian split squat so here whichever leg is working is forward on the ground we're going to hold the weight in the opposing hand all right that is again because of that cross body pattern when we work in that way each side of the body is having to communicate with the other to really activate and stabilize the best way for golfers to train stability okay so here we're looking to use a challenging weight but load the full range of motion okay so going heavier but then traveling less distance is not going to be what we are looking for okay we want the optimal weight around 7 to 8 RP rate of perceived effort to control our movement through the full range of motion and then move up fast okay that concentric side is important push out of the ground and finish the rep traveling all the way down and then really finish at full range of motion as well okay so keep the chest up maintain that neutral spine and look for imbalances between the right and left leg a lot of golfers do have that and we want to be as symmetrical and balanced as possible so that's 20 reps turn on each side we then go into the plyometric Bulgarian split squat okay and this is designed specifically because we load the muscle first with the cross body additional weight the muscle fibers are active from there we go to the explosive reps 10 in total five on each leg to use the ground for maximum acceleration and vertical Force creation okay if you can't actually take off that is absolutely fine lower down slowly and then really fire out at maximum speed just to that top range of motion but if you are going to take off use the upper body to counterbalance your movement and really focus on the quality of your Landing as well all right because that again is where stability comes from accept the ground load against it and then accelerate out to massively improve your ground reaction forces and the power you can create out of the lower body okay again this is three sets with 60 seconds rest in between it's a serious leg pump all right so make sure you're ready for this one hydrated well fueled and you get it done okay so we started with the chop and the side planks that's all about the upper body and that's stability through rotation we got the power and speed out of the lower body now we go to our workout okay this is three sets but zero rest here we are looking for a four time element and you're looking to go in under 6 minutes all right it's a short sharp workout get yourself set and rotate like a pro all right our first movement is the rotational kettle bell swing you can do this with a dumbbell as well it's 10 reps five on each side and we are looking to use your golf swing mechanics okay priority number one here is form okay whenever we're rotating at speed that would be the GOL swing on movements like this we need to ensure that the force is loaded in the correct way and then change direction okay so we don't want to feel this in the lower back at all what I like to feel is that the core engages against the trail leg I do this in my golf swing as well if the core is active the quads and the glutes are doing the work we can load the hip against the ground rotate and then change Direction that's what we're looking to do with the kettle bell here and the more effectively you can do that the more Force you can create throughout your rotation look to be as consistent as you can be on both sides of the body working that weaker side again is going to improve your golf swing from there we go to 10 sit-ups we look for a full range of motion here as well crunches are okay but you're not really working the spine as much as you could be okay so we like to see opening all the way out and then working all the way back up to the feet so we get some movement in the spine and we work the system overall because as golfers we put that system through a lot okay so training it more effectively is always going to be beneficial final movement is the jumping p hold rotation okay I'm using cables here you can use a band either is just as effective it's all about the footwork and the rotation okay so that is where we start we work into that P fold and then go through a 90° jump okay we're starting in our golf posture so accelerating and jumping whilst rotating is huge for your reaction forces and the acceleration through your feet stabilize back into your posture and then we rotate the upper body to separate and to create huge speed with that variable resistance and it's so good for your golf swing and your body overall we then rotate through that jump again back to Center and then a further 90° to work in the opposing Direction giving you an incredible rotational pattern that again is going to be really quite fatiguing and that's a huge point of this workout as well we want to ensure that we build up your endurance and your Fitness levels because if we're going to play a good round of golf we need to be able to rotate at speed and accurately over four 5 hours sometimes okay so we need that endurance to be there and workouts like this will build that into your golf game and into your body okay so three times around we hit up that rotational swing again maintaining that form feeling how active the car is and really working that rotational pattern with intent we hit the sit-ups putting some additional work into the car so that we feel good about it and then that set of jumping pad off rotations that is where you're going to fatigue that is where your footwork needs to be on point your posture needs to be excellent and your form is imperative all right so focus in minimize rest compound gains and that is how you get one of the best workouts in golf guys all right so full body lots of rotation lots of stability incredible stimulus and you're going to get it all done in less than 30 minutes and when you do make sure you submit to your golf Fitness handicap so that is coming down as well as your actual game you can track your progress and that is how you make longterm progress guys all right so again save use this video but if you're looking to actually train for golf The DRVN app is where it's at there are two key things this workout is going to do for your golf swing number one is to stabilize and activate the whole core not just the ABS we're looking at the obliques the side of the car and that really is the stability in your golf swing because we need to be more stable if we have more speed otherwise consistency will be impacted so when you're cor is more stable and the whole body is more connected we can create that wider range of motion we can activate and load against the ground more effectively and then when we turn into the ball we do not leak any energy so when we get to impact everything goes to the club head you maximize your ball speed and you hit longer drives number two is your ability to use the ground to power through the legs and create more speed throughout the whole sequence so that when the club does get to the it's a maximum speed and maximum energy if you like this video make sure you hit like hit subscribe comment below about the types of workouts that you'd like to see and as we've talked about make sure you go get that DRVN membership to the app so that you can trainer golf in the best way possible