Videos
Golf workouts at home for clubhead speed with PGA Pro Jaacob Bowden: Part 2
We’re back for workout two of our weeklong at-home golf workout program.
For our first workout, we did a few basic exercises to break you in, mostly targeting the downswing. In case you missed it, here again is that video.
And if you’ve followed GolfWRX for the last few years, I’ve actually previously talked about these Day 1 starter exercises in this article: 6 exercises using resistance bands for more distance.
For our second workout, we’re going to add in two more blocks of training, along with a variation of our first workout.
- 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
First, we’ll do some isometric training exercises to target your downswing.
I first learned about isometric training in the mid-2000s when I was competing in long drive and was researching other sports and athletes. Back then, there was no YouTube and there was almost no info on golf fitness training online. So, I had to look outside the golf industry to figure out ways in which I could increase my strength and clubhead speed.
When I was a kid, my brother Aaron and I watched a lot of Bruce Lee movies. I remembered how fast and powerful he was despite not being very big. After reading some books about Bruce’s training, I learned more about isometrics…and then simply applied those principles to the golf swing, particularly the downswing.
Second, we’ll do the same exercises as our first workout. However, this time, we’ll drop the resistance roughly in half and up the reps. Originally, I went to college to be a pharmacist, and I remembered from Physics class that Power = Force * Distance / Time. When I was training to win the 2003 Pinnacle Distance Challenge with a 381-yard televised drive, I was spending time experimenting around in the weight room to get more golf swing power. Based on the power equation, I thought I should train to not only increase my strength, but also to safely train with the weights at speed.
I remember that at some point, the weights got to be too heavy and with the loss in speed I was also losing overall power. So, sometimes for variety, I would drop the weight down enough so that I could go faster. I had also learned about various power principles from reading some of Fred “Dr. Squat” Hatfield’s thoughts on powerlifting, and as I studied, learned, and experimented for application to golf, I was further influenced by Louis Simmons and Westside Barbell, a famous powerlifting gym in Ohio. Westside’s athletes have tons of powerlifting and strength records and I recall some of their training routines could involve a couple of strength days per week combined with a couple of speed days.
Integrating these type of things among many other training concepts from other sports (Example: professional basketball dunkers, explosive track and field disciplines, etc) really lead to amazing results that hadn’t yet existed in golf, not only for myself but also for other golfers who I was training.
Lastly, we’ll get in some reps, specifically working on increasing the useable controlled speed of our full swing, ideally using a radar device like the Sports Sensors Swing Speed Radar.
Have more of a look below in Video 2 of our 5-part video series on golf workouts that you can do at home.
Note: This article is for informational purposes only. Consult a physician before performing this or any exercise program.
- LIKE32
- LEGIT0
- WOW1
- LOL1
- IDHT0
- FLOP0
- OB3
- SHANK4
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!
- LIKE0
- LEGIT0
- WOW0
- LOL0
- IDHT0
- FLOP0
- OB0
- SHANK2
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.
- LIKE1
- LEGIT0
- WOW0
- LOL1
- IDHT1
- FLOP0
- OB0
- SHANK0
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.
- LIKE2
- LEGIT0
- WOW0
- LOL0
- IDHT0
- FLOP1
- OB0
- SHANK0
-
19th Hole2 weeks ago
Dave Portnoy places monstrous outright bet for the 2024 Masters
-
19th Hole2 weeks ago
Tiger Woods arrives at 2024 Masters equipped with a putter that may surprise you
-
19th Hole2 days ago
Justin Thomas on the equipment choice of Scottie Scheffler that he thinks is ‘weird’
-
19th Hole2 days ago
‘Absolutely crazy’ – Major champ lays into Patrick Cantlay over his decision on final hole of RBC Heritage
-
19th Hole3 weeks ago
Report: Tiger Woods has ‘eliminated sex’ in preparation for the 2024 Masters
-
19th Hole1 week ago
Two star names reportedly blanked Jon Rahm all week at the Masters
-
19th Hole1 week ago
Report: LIV Golf identifies latest star name they hope to sign to breakaway tour
-
19th Hole1 week ago
Neal Shipley presser ends in awkward fashion after reporter claims Tiger handed him note on 8th fairway
Ryan Mextorf
Apr 21, 2020 at 3:44 pm
Hi Jaacob! Good to see your word getting out there. Was a pleasure meeting you and playing at East Potomac a few years back – hope you’re doing well.
Jaacob Bowden, PGA
Apr 21, 2020 at 4:01 pm
Thanks, yes, you too. We’ll have to get together for another round once the local courses open up again.