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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Product Reviews
Three Swing Challenge: Testing the Titleist Vokey WedgeWorks A+ grind
![](https://www.golfwrx.com/wp-content/uploads/2024/07/Blank-1014-x-768.png)
The first wedge has made its way to the Three Swing Challenge! This week we have the WedgeWorks A+ grind that was recently released by Vokey. BK is looking for a new 60-degree wedge, and this could be a contender.
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.”
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Product Reviews
Three Swing Challenge: Testing Ping Blueprint S irons
![](https://www.golfwrx.com/wp-content/uploads/2024/06/3SC-YT-Thumbnail-Template_Ping-Blueprint-s.png)
This week, the intriguing Ping Blueprint S irons get the Three Swing Challenge. Be sure to let us know what you think, and what you want to see tested next!
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.”
More on Ping Blueprint S irons.
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Instruction
Clement: Weak grips are injuries in the making for many golfers
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Like Jordan Spieth, trying to go to a bowed wrist at the top or in the downswing to square the club is placing you in a dangerous position for your lead wrist; you are one tree root or deep rough situation away from a nasty injury that could easily require surgery. Don’t let this be you.
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