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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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Jaacob Bowden is Coach, Trainer, and Professional Golfer, keen on exploring golf and life’s broader lessons while offering coaching and swing speed training through JaacobBowden.com and SwingManGolf.com. With a history of driving remarkable golfing achievements, Jaacob intertwines his sport passion with holistic living. His writings reflect this blend, offering readers insights into improving both their game and their lives. Explore JaacobBowden.com and SwingManGolf.com to unlock a new level of golfing prowess and holistic enrichment.

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Equipment

Three Swing Challenge: Testing the Callaway Paradym Ai Smoke Triple Diamond driver

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GolfWRX’s resident Club Junkie, Brian Knudson, puts the Callaway Paradym Ai Smoke Triple Diamond driver to the test in our new Three Swing Challenge.

Why three swings?

Many years ago, the legendary Barney Adams, founder of Adams Golf, told us this:

“My formula as a fitter was three shots only. I discounted No. 1 just because it was the first one, counted 100 percent of No. 2, and discounted No. 3, because the player was starting to adjust.”

This is in line with our experience, and we believe golfers can make a meaningful judgment about a club in just a few swings.

Let us know what you want to see in the challenge next!

Read more about the Callaway Paradym Ai Smoke Triple Diamond driver here.

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Club Junkie WITB, league night week 6: New combo iron set!

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Another week down and we are already into week 6 of Thursday Night Men’s League! Last week was a scrambler’s paradise. Thankfully the putter was pretty hot and it kept BK in the round after some inaccurate iron shots. The forecast looks good, so let’s hope he can put a good number up!

Here are the 14 clubs in the starting lineup.

Driver: PXG 0311 Black Ops Tour-1 (10.5 degrees, neutral setting)
Shaft: Project X Denali Blue 60 6.5

4-wood: Sub70 Pro V2 (16.5 degrees)
Shaft: Project X HZRDUS Smoke Red RDX 70 6.0

7-wood: Callaway Paradym Ai-Smoke Triple Diamond (20 degrees)
Shaft: Fujikura Ventus TR Blue 8-S

4-iron: Edel SMS
Shaft: Fujikura Pro Tour Spec 115 Stiff

Irons: Edel SMS (5 – 6)
Shaft: Prototype

Irons: Edel SMS Pro (7 – PW)
Shaft: Prototype

Wedge: Bettinardi HLX 5.0 Forged (50-8C)
Shaft: True Temper Dynamic Gold S400

Wedge: Bettinardi HLX 5.0 Forged (56-14RJ)
Shaft: True Temper Dynamic Gold S400

Wedge: Bettinardi HLX 5.0 Forged (60-10RJ)
Shaft: True Temper Dynamic Gold S400

Putter: TaylorMade Spider Tour X Proto
Shaft: LA Golf P-Series 135

Ball: TaylorMade TP5 Pix

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Equipment

Club Junkie WITB, league night week 4: Some old, some new

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We enter week 4 of Thursday night men’s league feeling a little more confident in the game. BK is hoping to go a little lower and reduce the mistakes out there with these clubs in the bag. Watch the video for the full breakdown of why these clubs are getting the starting nod this week!

Driver: Titleist TSR2 (10 degrees, neutral setting)
Shaft: Mitsubishi Diamana WB 63 X

3-wood: TaylorMade Qi10 (15 degrees)
Shaft: UST Mamiya Lin-Q M40X TSPX Blue 7F5

7-wood: Ping G430 Max (-1 degree, flat Ssetting)
Shaft: Fujikura Ventus TR Blue 8 S

Iron: Mizuno Pro Fli-Hi 4
Shaft: Aerotech Steelfiber hls880 S

Irons: PXG 0317 Tour (5-PW)
Shaft: LA Golf A-Series 105 Low (4)

Wedge: Titleist Vokey SM10 (50-08F)
Shaft: UST Mamiya Dart V 105 F4 Wedge

Wedge: Ping S159 (56-10H)
Shaft: Ping Z-Z115

Wedge: Ping S159 (60-08B)
Shaft: Ping Z-Z115

Putter: PXG Battle Ready II Brandon
Shaft: BGT Stability Tour Spec One

Ball: Callaway Chrome Tour X

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