Golf workouts at home for clubhead speed with PGA Pro Jaacob Bowden: Part 4
Hopefully, you enjoyed your day off yesterday in our week-long golf fitness workout program. Depending on how you feel, take another day off if your sense that your body is telling you to do so. You know best what you are feeling.
However, assuming you’re ready to rock again, let’s get on to Day 5 and Workout 4.
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
Workout 4 is going to be the most intense of our five workouts. There’s nothing new for this particular workout. We’ve already done all the training blocks thus far this week.
For the strength exercises, do make sure you are trying to go up in resistance if you are safely able to do so while maintaining good posture and solid swing fundamentals. Raise the resistance proportionally in your speed exercises using the bands too. And of course, with your full swing repetitions, keep pushing there too.
To swing faster, we need to try to keep swinging faster and faster!
Workout 4 is an interesting one. If you don’t have time to do all five workouts from this particular week-long program, you can actually just do Workout 4 roughly twice per week and still get great results. It’s what I’ve personally been doing for the most part. For example, I’ll do the Workout 4, take 2-3 days off depending on how my body feels (and the weather since I’m doing it outside on this patio), then repeat, similar to this:
Day 1 – Do Workout 4
Day 2 – Rest & Recover
Day 3 – Rest & Recover
Day 4 – Do Workout 4
Day 5 – Rest & Recover
Day 6 – Rest & Recover
As I mentioned in the first article of this series, using mostly Workout 4 has led to these speed increase results for me personally:
– Day 1 – 117mph
– Day 2 – 122 mph
– Day 5 – 129 mph
– Day 7 – 127 mph
– Day 11 – 132 mph
– Day 14 – 132 mph
Okay, let’s go through the workout together in the video.
Note: This article is for informational purposes only. Consult a physician before performing this or any exercise program.
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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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