Did you know John Daly is a fitness expert? Me either.
I was procrastinating through the internet the other day when I came across an article of the 17 pieces of health and fitness advice from John Daly. (If you have a second, check it out, it’s hilarious.)
By far it was the best thing I had done that day.
But I’m not here to discuss his unique fitness advice. I’m here to help improve your golf game.
Let me be upfront with something. I suck at golf. To the point I have to buy a box of 36 balls to play 18 and hope I have enough. Hell, I’m not even good enough to give mini golf advice.
The thing I can do though, is help you increase your power and make you more flexible which in turn will make you a better golfer. Assuming you ignore all my golf technique related advice.
You’ll improve your dynamic flexibility, which is necessary for more range in your swing. You’ll build greater acceleration and force—and prevent early deceleration—of your club head, which can improve the distance of your drives. And you’ll build a more stable base, which helps you control your swing and leads to better consistency.
Basically I’ll give you the tools to crush the ball like John Daly – minus the alcoholism.
A few years ago I wanted to be a better golfer. All my friends played and I wanted to be one of the guys drinking beers and eating hot dogs on the course. I set my goals pretty high.
My approach to golf was trying to out muscle my technique issues and it worked about as well as you’d guess. IF I hit the ball, I’d slice the hell out of it and lose it in the woods. So I finally decided to take some lessons…actually it was just one.
The kid getting the lesson before me was 15 or so and weighing in at 150 after a large meal. This kid crush the ball 300+ yds straight down the middle consistently without even putting much effort. I was amazed and humbled pretty quickly.
After the kid left I asked the instructor how a someone so small could hit it that far. He told me because his lack of size and his incredible flexibility, he could turn his body so the club head was at 4 o’clock in his back swing (2). As a point of reference here is a pic of Tiger Woods before he was known as a sex addict that used to be good at golf.
The kid’s increase in body rotation gave him more power which in turn gave him more distance on his drives. Plus he had good swing technique so I was told.
In creating this workout, I focused on first and foremost improving your dynamic flexibility. Like the kid showed you don’t need to be strong to crush it. Then, I added core stability so you can keep your rotation on a stable base which will make you more consistent.
Hot dogs and beer sold separately.
I’ve broken up this workout a few ways because I know one size does not fit all. Some people have workout routines but they want a few exercises to help their game while others are going to want specific golf workouts. Either case I got you covered.
If you currently hit the gym, I’m going to assume you have some core strength so in this case just add in Workout A throughout the week at the end of your workout. Split the workout up and do a few exercises each time.
FREE STUFF: Do you want this workout in your email? It’s a lot easier if you can bring a paper to the gym rather than trying to find it again on the site. Click Here if you want to make your life easier.
For the people that want to do a specific golf workout, alternate Workout A and B each time you hit the gym. Here are some schedules as examples:
3 Days a Week
Monday – Workout A
Tuesday – off
Wednesday – Workout B
Thursday – off
Friday – Workout A
Saturday – off
Sunday -off
Monday – Workout B
Tuesday – off
Wednesday – Workout A
Thursday – off
Friday – Workout B
Saturday – off
Sunday -off
Monday – Workout A
You get the picture
5 Days a Week
Monday – Workout A
Tuesday – Workout B
Wednesday – Workout A
Thursday – Workout B
Friday – Workout A
Saturday – off
Sunday -off
Monday – Workout B
Tuesday – Workout A
Wednesday – Workout B
Thursday – Workout A
Friday – Workout B
Saturday – off
Sunday -off
Monday – Workout A
Lunge Stretch Hold 2×20-30 sec for each side
Leg Over Hold 2×20-30 sec for each side
Stiff Leg RDL 2×12-15 reps for each side
World’s Greatest Stretch 1×5 with 3 sec hold in each direction
Bird Dog 2×12-15 for each side
Glute bridges 1×10
Half kneeling chest pass 3×10
Mini-band Walk Forward 1×10 steps each leg
Mini-bank Walk Sideways 1x 10 steps each leg
Lateral Squat 1×5 each direction
1-arm, 2-leg Deadlift 2×12-15 for each arm
1-arm, 1-leg Romanian Deadlift 2×12 for each leg
High to Low Cable Rotation 2 sets of 12-15 for each side
Word of warning with the glute bridges; if you do them in the gym avoid eye contact with people. No need to creep out the innocent.
The point of this workout is not muscle failure. You aren’t trying to build a bodybuilder physique. The goal is to make you more consistent and stronger at golf. Huge difference.
Focus on working the muscles not just getting through the workout. The slower and more focus you put in during the week will give you exponentially better results on the course.
Dave
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