Leg Day Power Session before a Pro Golf Event!

What's up, guys? We got some events coming up. Still training hard in the gym.

Obviously, looking at the golf fitness aspect, trying to maintain baseline strength, movement quality, lots of rotation, and getting that power output. So, this is one of my current leg days. Obviously, we're in the DRVN app.

This is our workout for Monday. So, if you need the best structured training program for your game, that's where to go. That's what I do.

All right. But yeah, today we're going to look at how we move. So, we always start out with quality and typically it's going to be asymmetrical or rotational.

Just means we're working one side of the body different to the other like we're doing the swing. So, got a 20 kilo dumbbell, 45 lbs. We're going to start out with a rotational chop.

We got split stance clean and press. All of this is massive for the core and how you stabilize against the ground. All right, so getting through these reps.

Obviously, you need great form, so start lighter if you need to. It's all about movement around the spine and just staying really stable. Big thing with the asymmetry golfers always want to ask if you do the same number of reps, same work exercises on each side of the body.

Yes, you do. Always should be looking for any imbalances and looking at how you can improve body symmetry and just how you function overall because if you get that repetitive strain too much on one side of the body, you're going to wear down. It's all about durability and how you play over the long term.

So, when you train the non-dominant side, think about it even more and really try and build awareness. So, with these skill elements and these kind of movement based, rest a little bit more if you need to. You want as much precision as possible.

And today is definitely more of a leg day focus, but we're not bodybuilders, so we don't need to segment training too much. So, into the split stance, clean and press just really works on joint stability. Nice function in the upper body.

And again, whenever you're in this pattern, this stance, your core is working really hard with your glutes to stabilize your position. That is huge for your golf swing. All right?

That's why we add these elements. You can do this standing, but this just helps you out with the stability so much more. So, really fire the core, staying tall.

We'll put the sets and reps in here as well. You get them in the app every day and you get free trial as well. So, if you want the full experience, that is definitely where to go.

Go get the DRVN app. You'll see a lot of workouts in there, but they're the best workouts in golf. That's why you need it.

All right. So, again, even just through the shoulders, through the upper body, look for those imbalances and try and be as functional as possible all the way around. As we've kind of developed through the training, more and more movement quality and kind of mobility is extremely beneficial.

It can definitely make up a part of your training as well. So although we do separate that out for the most part, adding some in whilst you rest and kind of while you work off the other movements essentially makes a super set, but instead of overloading the muscles, we're kind of working on your mobility and improving how you move through your training session and then into your swing. So split stance go rotation.

This is something I've been working on for a while. Doesn't feel that comfortable, but once you can start to turn around the spine, it's going to make a huge difference. So, hands up.

We get the chest to the wall. Try and work down. So, you're moving through the hips against out and then on the inside.

So, keeping this foot flat, keeping this hip in a solid position. We're working deep in there. Makes you feel really good.

So, three sets on the front end. Again, lower intensity. Your RP, your rate of effort on those lifts, you're looking a seven or an eight.

Okay? You want it to be challenging enough, but it's more about precision and stability. So, from there, after a solid warm up, we're now into our compound lifts.

We'll go in with a higher volume today. We do change that up relatively often. Again, as golfers, it's a different stimulus.

In the offseason, we'll look at true progressive overload to build strength, but right now, we're not really trying to change the body. We want to be moving well, reducing fatigue whilst maintaining strength and increasing power output. So, 4x8, I prefer box squats right now.

Really helps me out in the bottom position, allows me to focus on the drive through the ground and through the legs as opposed to trying to stay stable through the spine. All right. So, great way for me to work the legs.

4x8 up at that normal RP 7 to 8. Challenging but fast. All right.

So, load up and get it done. So, that kind of set down. Again, we lose a little bit of strength during the season because you're not trying to push those numbers and really get up to those absolute loads.

But you do need to maintain strength because strength is your basis of your performance. All right, that's strength comes before power. Power into speed and also just how your joints function.

Your muscles are working. You need to be strong. You need to be active.

So the best players will lift all the way through the year. You just need a structured plan to make sure you don't get tired out. All right?

Don't want to be pushing yourself to that point of injury typically cuz obviously playing a lot more golf. So when you get more reps over there, we maintain this, but this comes down less change to the body. Like we said before, it's more about execution.

So the RP is the weight used. Generally, it's going to be some maximal and then we can move it faster. All right?

Then your muscles are primed, recovering well, get your nutrition, your protein, your energy, your supplementation. All those things are super important. All right?

But the other thing, consistency. All right? The more you train, the more you'll understand how often to train, how much your body can handle, and where that real optimal point is for performance on the course, performance in the gym, feeling good, looking good, hopefully swinging even better.

[Music] So you can see there the folks on the compound lifts solid weight and even more so in the execution. Slow down, fast up. That's how you maximize your potential, train for performance and make these compound lifts really beneficial.

Another way is to then go into a drop down set where we use similar patterns but move even faster. So today's drop down set focus kind of two parts. We've got intervals coming up which is going to be really kind of golf focused, a lot of power and speed.

But the main drop set after our squats is going to be a kettle bell complex. Now, you can do this with a dumbbell, there's various ways that we do this as well, but today we're going to look at single arm swing into goblet squats and then an overhead push press. All right, because we're doing it with a single kettle bell, again, we bring that asymmetry, that stability focus, we really have to fire the core to stay in position.

Otherwise, we're going to start to over rotate and that's not good for your stability. All right, so here we're still priming through the glutes. We're really focusing on that core element.

We use the squat again and then into the push press. It's all that vertical force. So, we just been doing those squats.

Legs are fired up. We're already using the ground. Now, we take the weight down and we can move even faster.

So, I've got a 24 kilo 53 lb kettle bell. That's on the heavier end. We really want to make sure that we are flowing through this, feeling good.

We're going to go 12 on the swings, six on the squats, and then six overhead, splitting those reps equally. All right, so really dynamic, a little bit of conditioning in there as well because it is a high number of reps. So this is where you start to really understand your movement, start to feel confident in how you can control the weight and then use your body with a bit of endurance as well.

All right, so focus on the glutes and the core and then a lot of power in terms of vertical output. [Music] That's good. You see heart rate goes up immediately.

You're under tension. You're under load for quite a while. But because it's that bit lighter, we can be aggressive.

We can be fast. And then it's that movement quality on top. So that felt really good.

The legs obviously this is a lot lighter than the squats we were just doing so you can move even faster and keep that kettle bell flowing. But that felt good. Ample rest.

It's much better to rest more and then increase the intensity during the movement than trying to just combine the reps straight out. That's just kind of you just enduring at that point. Here we can really rest up and then go that same speed.

Try and maintain that consistency. [Music] [Music] Great set with a cow. Full body balance, stability, power output, keep maintaining just enough overhead work so you're getting the upper body aspect as well.

Rip through those kettle bells and then we're going to rest up. The final piece really going to pre and prime you up for speed and power in your swing. We got medball intervals.

All right, so we're going to be slamming and getting after it good. So intervals to finish at this time of the year and just generally doing less kind of workouts, less conditioning, less overall work because you're out on the course so much. You burn a lot more energy and we're not trying to fatigue.

We're trying to build up that performance. So here we got six kilo wall ball right now. Med ball.

It's about 15 lbs give or take. And this is about being explosive in a short period of time. Rest and then repeat.

The aim is always to make sure that every round is as close to the one before as possible because if we hit that first round fast and then just tail off, we need to get fitter. If we can maintain this all the way through, you get much closer then taking it all the way through to the course. All right, in this one we are really thinking about the golf swing.

We've got mechanics of the step to slam which we're really going to work on. So it's that step to loading where you feel the weight load that trail leg and then fire the hips to the target. We do that first cuz that's the most technical.

Then we got rebounding slams, which is just about posture and using the ground. Finishing up with box jumps. We're going to go more repetitive not than normal to build up that conditioning and to ensure that you really do get that output level without too much fatigue.

All right, so real simple. Four intervals. We're going to go 6 12 6.

You're resting one to one. It should be around a minute per set. Rest for a minute.

It's only going to take 8 minutes in total. It's huge for your game, performance, fitness. It's going to get you feeling good as well.

All right, so don't hold back on the slams. Whenever you do any kind of medball slams, even if the gym kind of get a little annoyed at you, you need to be doing it well. All right, if you want more power output, you got to let them rip.

You got to move fast. All right, so 6 12 six all out. Heat.

Heat. It's how you train like a hybrid golf athlete on the DRVN app. All right, so explosive, high intensity, rest up, come back at that same speed.

All right, so again, you can see you're out of breath. There's a lot of peaks, a lot of up and down. But when you look at it overall, the volume comes down enough to allow you to spend all that time on the course, on the range, working all this physical capacity into your swing.

And it's the thing that people need to remember is that it's not that the slams are going to change your swing. Absolutely. It's more the fact that when you train the body as well as you can, you improve how you move, you improve your power output, stability.

You've got so much more physical potential to then take into the skill set. All right, the golf swing is a skill set that needs the physical attributions. So, I saw if you can move better, swing faster, you can then work on your game for longer, you're going to get better mechanics with more speed and your body functioning well, less injuries, longer drives, lower scores.

It's what we do every single day. All right. So for set these intervals again make sure you go full speed when you are doing