Day: November 28, 2022

Long Swing Man Day

Swing Man Golf

Isometric Downswing Strength – 2 Sets of 8-10 seconds

  • Top of Backswing – 2 hands
  • Halfway Down – 2 hands
  • Impact – 2 hands
  • Top of Backswing – Trail hand, then lead
  • Halfway Down – Trail then lead
  • Impact – Trail then lead

Dynamic Swing Strength – 2 Sets

  • 3 Decline Chest Fly to Triceps Extension
  • 3 Cross Body Lat Pulldown
  • 3 Wood Chops
  • 3 Lateral Raises – Back/Deltoids/Biceps
  • 3 Incline Chest Fly

Dynamic Swing Speed – 2 Sets

  • 6 Decline Chest Fly to Triceps Extension
  • 6 Cross Body Lat Pulldown
  • 6 Wood Chops
  • 6 Lateral Raises – Back/Deltoids/Biceps
  • 6 Incline Chest Fly

Full Swing Repetitions

  • 2×5 Trail Arm
  • 2×5 Lead Arm
  • 3×5 Full Swing

After accidentally hitting my 60° on the concrete last week, we went to the thrift store and bought a PW and a fairway wood for a total of $1. Longest day of the five day program, but still only took about 35 minutes.

Lifting / Conditioning

3 Sets

  • 10 OH Barbell Reverse Lunges (35/55#)
  • 10 Lat Pulldowns (71/104#)

3 Sets

  • 5/5 Lateral Step-up w/ Knee Drive and MB Twist (10/14#, 20″)
  • 10 DB Bench Press (25/50#)

3 Sets

  • 8/8 Knee Raise w/ External Rotation Hip to Side Lunge
  • 5/8 Strict Chin-ups

3 Sets

  • 12 Lunges w/ Curls (10/15# DBs)
  • 12 Tricep Pushdowns (38/60#)

We kept moving from movement to movement while the other person was on the other movement, so not much rest time. It was tougher than expected.