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.

Published by

Nick Momrik

I'm searching for my first hole-in-one. I enjoy being active and making things. I work for Automattic.

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