Day: January 19, 2023

2023/01/19

Swing Man Golf – Day 2

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 Speed – 2 Sets of 6

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

Full Swing Repetitions 

  • 2×5 Trail Arm
  • 2×5 Lead Arm
  • 2×5 Both Arms

It had been over a month since we did the full swings, so only did two sets with both arms. I was able to get 98 mph on one swing, which is just one mph shy of my record, but my average was considerably lower than it was a month ago.

Conditioning

5 Rounds

  • 10 DB Front Raise Squats (12# DBs)
  • 10/10 DB Swing Rotation to Uppercut (golf movement) (15#)
  • 10 Side Jumping Ball Slams (14#)
  • 10 Pull-ups
  • 10 Push-ups

This got gross real quick. I did kipping pull-ups with grips on and 2×5 each time. Finished in 15:10.