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.
Bladed Wedge Twitch Show (7/13/20): Workday Charity Open Recap + George Bryan (@bryanbrosgolf)
Golf 101: Your first time golfing
I’m beginning to really love this series. It brings back so many memories from my first experiences, and I find myself wishing I could have had something like this when I started….but I didn’t, so this for all you new players out there for your first time golfing.
Here is the situation, you have never played a single round in your life. Maybe you have been to a driving range a few times or are the local putt putt champion but low and behold a friend, colleague, etc, sends you the invite. “We are going out Friday morning to play. Wanna join?”
So what now? You said yes. You found a pair of acceptable shorts, your go-to polo shirt, some comfy running shoes, and probably a six-pack of your favorite lager. But now what?
I have called our resident Golf 101 Professor, Jake Hutt, to add some flavor.
Your first time golfing: 5 tips
1: Have zero expectations
YES, it may look easy and it’s not. And during your first round, even the 20 handicappers will look like Tiger because they can hit out on the grass 99% of the time. But its day 1. So expect nothing beyond a beer buzz, a good tan, and some laughs. That’s it. If you are a human with common sense, those three things should satisfy.
2: Hitting the sweet spot once is the goal
If you are the Type A person and just must accomplish something, try and make solid contact with any club ONE time. That’s it. If you accomplish that, hold onto the feeling and try and do it twice next time out. Simple right? Problem is most of go out and expect a Hogan Esque ball-striking performance…even Hogan didn’t expect a Hogan-esque performance. Let’s just keep our heads on planet earth, shall we?
3. Have fun around the greens (chipping/putting)
If you are going to play around at all, do it around the greens. Try to hit some chips and pitches. Chunk some, skull some, who cares. It is the one time that hitting it close to the hole may actually occur without the hand of luck getting involved. It’s also a good area to play some games with your more seasoned playing partners, you may get waxed but if you must compete, the short shots are where you may have a chance.
4. Watch the best players in the group and see what they do
If you do happen to get a good player in your group, WATCH what they do. A good player, in this case, is someone who is making pars and bogeys. No need to ask a bunch of questions or study their action, watch how they get around. Where do they hit it, how do they calm the nerves, what is their routine before a shot, what is their golf rhythm. All things all players should do regardless.
5. Have FUN!
Self-explanatory. It’s a game, y’all—a hard but-oh-so satisfying one. So enjoy the whole thing, even the struggle. Golf is beautiful, don’t frustrate yourself out of a life of magic on day one.
Adams: Getting to optimal impact position
Hitting great golf shots that travel accurately and maximum distance isn’t difficult if you can get the golf club into the slot on your downswing. The slot is the optimal pre-impact position to deliver the golf club through the ball from. In this video Natalie Adams from Smash Factor golf coaching shows you what the slot is, where it is and how to achieve it with a drill that is easy to set up at home, on the practice ground or the driving range.
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