How to Train for Golf Fitness all year round!

You might be in the gym the first two weeks of the year but too many golfers lack consistency in the gym as well as on the Cs so this is what a full year in the gym should look like for any golfer if you always want to be at your [Applause] best we're going to start with strength and that's because strength is the foundation of all your movement patterns anything you do physically requires some level of strength the number one strength exercise for golfers deadlifts executing a solid deadlift is something everybody should be able to do roughly being able to pick up your body weight should also be a baseline so think about that the reason is we use all the big muscles in the posterior chain we create more Force Through the ground and create stability throughout the whole body this is a trap bar deadlift and pretty much our favorite variation it allows you to get into an easy position and manage that neutral spine it allows you to create more Force into the ground as you push to start the movement and then fire the glutes in the middle just like you're doing your swing you fire those glutes we're doing it vertically here so again set your feet into the ground set the neutral spine push and Finch how you build strength and how you then use percentages of that lift is a huge factor in developing high level go Fitness strength in the swing is going to make you more durable more stable and also it's going to boost your power potential the stronger you are the more Force you can create then you take it into the swing to develop the rotational and sequencing patterns to develop real speed and hit it further when you have built up your level of strength we can then start to focus on Power and speed that means using the ground rotating the body so that's why we want our speed in the golf swing and also using different movements in different ways to increase your acceleration and develop a better golfing body a great moment to get this done the rotational box jump this is about how you engage and load into the ground then push and accelerate yes it's exactly like the golf swing and that's why it's so beneficial cuz as we use the ground we then create Force we can create rotation vertical and lateral at the same time that's going to power up your swing so as we load up we need to make sure that we create torque and resistance load and a great solid standing position that speed that screw into the ground and then change your direction is going to be excellent for your golf swing remember always work both sides and also you can do it in a repetitive motion you can step down or if you want those reactionary forces we load lamp rotate and accelerate back up the less time you spend on the ground in that middle rep the faster you're accelerating the more Crown forces you are developing the greater speed and power potential in your golf swing so you built the strength you developed power and speed and now is time to perform at this part of the Year we're really focusing in on keeping the body stable injuryf free mobile and fast okay an incredible move to get this done is a step to rotational press while using the cables you can use a band you can use a med ball and basically this is about being dynamic in that golf swing pattern priming your body for performance I'm feeling you best every time you Tee It Up here we're going to keep this in nice and close to the body take up your golf po posture start with your feet together then really accelerate through the sequence of the golf swing imagine you're at the top of the back swing right here we then push off that trail foot plant the Lead Foot while staying in the ground fight the hips and then the upper body is creating that X Factor it's creating that hip first motion and that's where the power is in your swing so keep it in tight we're only on a light weight here we'll focusing in on speed we step push rotate and finish okay really let it rip so you step create some speed so your performance-based workouts are going to go more towards full body stability maintaining Baseline strength and having the body primed and ready to create speed power and rotation every time you tear it up so now you built your strength you did your power you increased your speed you performed played your best golf ever it's time to take a little bit of recovery downtime in terms of intensity that doesn't mean you don't do the work that means it changes up your stimulus so that your body is recovering in certain elements developing stability and developing longterm durability we don't want those injuries so you got to stay strong a great movement here dumbbell bench press it takes away from that full body focus of the golf swing we always rotate and creating power and speed and now we isolate different areas we stabilize joints and we add some muscle to the frame whilst lowering intensity then we go through the cycle again and get even better dumbbell bench press is great for golfers though because as we work through that Movement we have to stabilize at the shoulder with the barbell we can somewhat get away with it but with these weights we need to be accurate so shoulder blades pinned down core active we let those elbows down load and press the best way to think about it is that you want your forarms in line with your elbows so that as you press out you get the full force of the chest you align the joints and that's how you move ways well if you work on your gol Fitness throughout the year to build a strong powerful and consistent swing the only thing limiting your performance is you the cool thing is your body's going to feel so good and your swing is going to have so much potential you can be on the Range working on your swing developing the skills the technical side much more often you can hit more balls feel better reduce eggs lessen injuries basically give you every chance to be a better golfer day after day so let's go back to through that cycle we had strength development that is your Baseline that is how you improve your Force potential long-term movement capacity and basically your golf Fitness okay from there we take that strength we take your physical capabilities and turn them into functional power and speed okay that means vertical Force lateral force and rotational Force we don't just come into the gym make everything look like a golf swing we develop the body that is capable of incredible things and then we build a better golf swing with it during the most important times of your season our training needs to reflect performance that is going to be less overall volume relatively high intensity but mid to low weight so we're moving fast we're rotating through the sequence and basically our body feels absolutely ready to go okay we're not looking for adaptation we're looking for performance once we then reach the peak of that cycle we going into recovery bring the intensity down increase the volume look at different areas of the body feeling any weaknesses and then go back through the cycle again okay that's what we do at golf W and some players will even do this throughout the week you can frontload the start of your week to have lots of power work lots of high capacity movements and as you go throughout the course of the week closer to the weekend if game day is on weekend we then start to lower the weights increase the speed so when you tee up on a Saturday and Sunday the body's good to go oh my goodness so do not limit your golf Fitness to a couple of weeks before the season starts have a solid preseason build on this cycle and then when it is time to go you're going to be so far ahead of your playing partners and your competitors that they're all going to want to get involved okay and that's what we should want we should all want to develop Better Health and Fitness as a way to play great golf but also because we should all want to develop Better Health and Fitness this is what we do this is the cycle that we work through and we want to help you be more consistent more disciplined and basically have better results than ever before so head on over get yourself 7-Day free trial to the golf Water app now get your program and then golf strong okay tell your friends subscribe to the channel get your reps h