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.