Videos
Golf workouts at home for clubhead speed with PGA Pro Jaacob Bowden: Part 1
Are you looking for a good golf workout you can do at home?
Even though the golf course, driving range, and/or gym may be inaccessible for you, using a few key things, it’s still possible to get in some solid work on your golf game using this week-long training program that I’ve put together for you. Through the training, you’ll quickly and drastically increase your clubhead speed. At Swing Man Golf, we know more clubhead speed means more distance. More distance automatically lowers your handicap and scoring potential.
One of the best parts is that you can do this right from your own home wherever you might have space to swing, whether that be your driveway, patio, garage, back yard, etc…and you only need a few simple things to get this done.
1) First, you’ll need something to swing. That’s pretty easy.
Practicing swinging fast is the first key in this training. If you want to get better at something in life, it pays to practice. You won’t become a top pianist if you don’t sit down at the keyboard and start clacking away. Getting faster is no different. At some point or another, to get faster, you’ll need to take some time and try to go faster.
At a base level, simply using your driver for this will work just fine. However, you can also incorporate other swing training aids into this golf workout program if you have them at home laying around.
I classify swing speed training aids in to three categories – lighter overspeed type clubs, heavier clubs, and wind resistance clubs. You can use any combination of these things along with your driver, but as I said, you can simply use your driver if that’s all you’ve got around the house.
2) Second, I’d highly recommend getting something to measure your swing speed, for example a Sports Sensors Swing Speed Radar.
This isn’t a requirement of any of our golf fitness training programs, but over the years of training people I can tell you that on average you’ll get better results if you have one, in part because of the immediate feedback you get with each and every training swing. Plus, it can be motivating and help build confidence if you see your numbers going up from workout to workout…and if the speed is not going up, you can more quickly identify if you need to make some tweaks to what you are doing.
3) Third, it’ll take a set of resistance bands. I prefer the type with clips on the ends that have multiple levels of resistance.
Part of the idea of what we’ll be doing during this week, and subsequent weeks, is increasing the strength of your golf swing, most importantly your downswing. Everyone from senior amateur to world long drive champion starts at zero at the top of the backswing and arrives at whatever their club head speed is at impact. There’s also a direct correlation between strength as you move from amateurs to tour players to long drivers.
So, from week to week, we’ll add more distance and power to your game by both working on developing more speed but also adding in strength. These bands are how we’ll increase the strength of your golf swing.
As far as what we’ll be doing, here’s a brief overview of our golf workout program:
- Day 1 – Dynamic Swing Strength
- Day 2 – Isometric Downswing Strength, Dynamic Swing Speed, Full Swing Repetitions
- Day 3 – Isometric Downswing Strength, Dynamic Downswing Overspeed, Full Swing Repetitions
- Day 4 – Rest & Recover
- Day 5 – Isometric Downswing Strength, Dynamic Swing Strength, Dynamic Swing Speed, Full Swing Repetitions
- Day 6 – Dynamic Downswing Overspeed, Full Swing Repetitions
- Day 7 – Rest & Recover
If you would like to do the exercises symmetrically for both sides of the body, particularly the strength exercises, that is fine.
As far as what kind of speeds you might expect to gain, I too have personally been doing these workouts at home. In fact, I’ve only gotten in 6 of the 10 possible workouts in my first two weeks (mostly using the Day 5 workout) back in training. Here are my best speeds with my driver in my first two weeks.
- Day 1 – 117 mph
- Day 2 – 122 mph
- Day 5 – 129 mph
- Day 7 – 127 mph
- Day 11 – 132 mph
- Day 14 – 132 mph
If you assume 2.6 yards per mph of increased clubhead speed, that’s 35-40 yards I’ve put back on my tee shots. I’m salivating thinking about the next time I can get out on the golf course and get in a round. It’ll be full-on attack mode.
Okay, let’s get on with workout 1 in the video below!
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Instruction
Clement: Why your practice swing never sucks
You hear that one all the time; I wish I could put my practice swing on the ball! We explain the huge importance of what to focus on to allow the ball to be perfectly in the way of your practice swing. Enjoy!
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Equipment
Mitsubishi Diamana WB: Club Junkie takes a technology deep dive
Earlier this week, Mitsubishi announced the return of its iconic Whiteboard profile with the new Diamana WB shaft.
In our launch story, we offered a rundown of the key technology in the new WB — 80-ton Dialead pitch fiber, Aerospace-grade MR70 carbon fiber, Consistent Feel Design, and the Xlink Tech Resin System. To go deeper, however, we enlisted our Resident Club Junkie and bona fide shaft nut, Brian Knudson, to track down someone from Mitsubishi at the PGA Show. Fortunately, Mitsubishi’s Director of Global Aftermarket Sales, Jonathan Alongi, was on hand to answer all of BK’s questions.
Check out their discussion about the new WB, as well as the 20th anniversary of the original design, in the video above — time stamps of key points below, including a definitive answer as to how the surfboard graphic ended up on the original Whiteboard in 2004!
- :40 – Mitsubishi Japan expands to the U.S. in 2004
- :50 – “The shaft that set the standard”
- 1:12 – “The ‘board is back”
- 1:45 – WB or Whiteboard? Or both?
- 1:55 – The first iteration of the sixth generation of Diamana
- 2:10 – Incorporating key technology from a 20-year journey
- 3:10 – Modifying the tip section for more ball speed
- 3:50 – Delivering ball speed in a low-launch, low-spin shaft
- 4:20 – Drilling down on the shaft profile compared to the original Whiteboard
- 5:00 – The most impressive element of the new WB
- 5:30 – Butt, mid, tip specifications
- 6:00 – WB’s iconic graphics and the Diamana legacy — flowers, surfboard, numbering system
- 8:15 – An abundance of available weights and flexes
- 8:55 – More players going lightweight
Check out more photos and see what GolfWRXers are saying about Mitsubishi WB in the forums.
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Equipment
2024 Vokey SM10 wedges: Club Junkie’s full fitting video
Our Resident Club Junkie, Brian Knudson, goes through a wedge fitting with Chris Baingo, Titleist’s Club Fitting Analyst.
Get the full story on new SM10 wedges in our launch piece.
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Ronald Miller
Feb 20, 2022 at 1:07 pm
I am about to have shoulder surgery. Will I be able to start with lesson one at a later date?
Jonathan Schwab
May 6, 2020 at 11:58 am
Hi Jacob , thanks very much, excellent intro video, all makes great sense! Many online instructors seem to imply that we only need to focus on technique, and strength doesn’t come into it, so really glad to see that it does make a difference! Just ordering some resistance bands and looking forward to getting into this!
dave
Apr 17, 2020 at 2:30 pm
when will part 2 be available?
Jaacob Bowden, PGA
Apr 27, 2020 at 5:44 pm
All five of these articles have been submitted to GolfWRX and it seems like they are releasing them about one per week. However, if you want to jump ahead, I’ve got all five videos already up on my YouTube Channel.