Auf der Suche nach guten Golf-Workouts? Golfübungen zu Hause? In Video 2 dieser 5‑teiligen Videoserie stellt Ihnen Jaacob Bowden, PGA, ein einwöchiges Golf-Trainingsprogramm vor, das Sie bequem von zu Hause aus durchführen können. Es ist eines der besten Golftrainings, das Sie durchführen können, um die Schlägerkopfgeschwindigkeit schnell und drastisch zu erhöhen, Ihrem Spiel mehr Power zu verleihen und Bomben zu schlagen sowie Ihr Handicap und Ihr Torchancenpotenzial zu senken. Golf-Trainingsprogramm Trainingsroutinen im Überblick: Tag 1 – Dynamische Schwungstärke Tag 2 – Isometrische Abschwungstärke, dynamische Schwunggeschwindigkeit, volle Schwungwiederholungen Tag 3 – Isometrische Abschwungstärke, dynamische Abschwunggeschwindigkeit, volle Schwungwiederholungen Tag 4 – Ruhe und Erholung Tag 5 – Isometrische Abschwungstärke, Dynamische Schwungstärke, Dynamische Schwunggeschwindigkeit, Volle Schwungwiederholungen Tag 6 – Dynamischer Abschwung Übergeschwindigkeit, Volle Schwungwiederholungen Tag 7 – Erholung & Erholung Hinweise: Wenn Sie die Übungen besonders symmetrisch für beide Körperseiten durchführen möchten die Kraftübungen, das ist in Ordnung. Jaacob Bowdens persönlicher Fortschritt: „Zu dem Zeitpunkt, an dem ich dieses Update bereitstelle, sind heute 2 Wochen vergangen, seit ich wieder mit dem Schwunggeschwindigkeitstraining zu Hause begonnen habe. Ich habe in diesen 14 Tagen nur 6 Trainingseinheiten absolviert (meistens mit dem Tag 5‑Training), aber ich bin auf meinem Swing Speed Radar bereits wieder auf 17 mph. Hier sind meine besten Geschwindigkeiten mit meinem aktuellen Fahrer-Gamer für die Tage, an denen ich in einem Training war. Wie Sie sehen können, ist es irgendwie ein Zickzack-Aufwärtsmuster des Fortschritts Mein vorheriger persönlicher Rekord im Jahr 2007, als ich im Long Drive antrat, war 155 mph. Wenn ich einfach dabei bleibe, sehe ich nicht ein, warum ich nicht wieder auf die 155 oder sogar auf die 155 zurückkommen könnte höher. Es ist nur eine Frage der Zeit, die konsequent in die Arbeit investiert wird.” – Tag 1 – 187 km/h – Tag 2 – 122 km/h – Tag 5 – 129 km/h – Tag 7 – 127 km/h – Tag 11 – 132 km/h – Tag 14 – 132 km/h //swingmangolf.com/golf-swing-speed-radar/ Sports Sensors Golf Swing Speed Radar mit Tempo-Timer: https://swingmangolf.com/golf-swing-speed-radar-red/ Momentus Sports Speed Whoosh (verwendet in der Video): https://amzn.to/2K2yOhC Widerstandsbänder (im Video verwendet): https://amzn.to/2x3YasI Diagramm der durchschnittlichen Golfschwunggeschwindigkeit: https://swingmangolf.com/average-golf-swing- speed-chart‑2/ Zusätzliche Golf-Workout-Pläne von Jaacob Bowden und/oder Swing Man Golf: https://swingmangolf.com/products/ Golf Fitness – Zertifizierungsprogramm für Schwunggeschwindigkeitstraining (für Profis und Trainer): https://swingmangolf .com/zertifizierung/
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Hi Jacob. As Sports Scientist I like the overloading approach you have come up with.
Should you complete all sets in each Block before moving onto doing all the sets in the next Block, and so on?
Or, should you do 1 set in series for each block, then move to the 1st set in the next Block, and then return to do the 2nd set for each Block in series/consecutively?
Many thanks 🙂
Hmmm, I guess it’s just a matter of personal preference. I’ve done both ways. If you’re in a hurry or time crunched, perhaps doing all the sets in one block is quicker to get done to keep from constantly rotating around the position of your bands/equipment. On the other hand, rotating blocks more mimics golf, in which you hit a drive, hit an approach, hit a chip or putt, etc. That also gives a certain body part or motion a little break while you do something else. You could also do both…some things all at once and some where you rotate. Pros and cons to both ways, I guess!
What speed were your getting with the speed whip stick
When I filmed this particular workout series, my first workout I did 134 with the Speed Whoosh on March 30, 2020. By April 12th, 2020, I was up to 153.
I recall I’ve done faster, though.
In 2015, I remember I trained for a few months to get my speed back up. I just checked an old training journal and I see a 162 with a Speed Whoosh on March 19th, 2015. On March 26th, 2015, I also hit 200 mph ball speed at Krank Golf’s headquarters. That translates to about a 133 mph Trackman club head speed.
The fastest I was swinging was when I trained the most in 2007. I hit 155 mph on the Swing Speed Radar. That would’ve been low 140s on a Trackman. So, back then if I had used a Speed Whoosh, I might’ve been able to get it up in the 170s.
So are you stacking the exercises. On day two you do day two exercises plus day one exercises?
Nope, on Day 1 it’s only Day 1 stuff…Day 2 is only the Day 2 ones…etc.
Hey Jacob! Can ya do these for like a few months or however long someone wants to?
Assuming you’re healthy and motivated to keep training, you could keep going with this as long as you want!
Tuesday-monday?
Hi Ian! Thanks for the comment. Could you elaborate what you mean?
@Jaacob Bowden, PGAI assume day 1 on the schedule is a monday. This would make rests days monday and friday. Also I assume i could keep this schedule while competing or as speed maintenance during golf comp season. I was a full time road cyclist and rest days were mondays and worked best during the season as well
@Ian Baldwin I recall that for this video series I said Day 1 to give people the flexibility to pick what day that is for themselves.
If it becomes too much at any time or during golf season, doing just the Day 4 workout 1–2 times/week works well if you continue trying to go faster and add resistance as you are able.
The Day 4 just once per week is also plenty for maintenance if you stay in the same spot resistance-wise.
@Jaacob Bowden, PGA thank you! Immediate results for me yesterday after day two. Shot 18 last night and I’m tapped as a result too. Hard to build speed when Im already tired. Oops! It was amazing having all the swing muscles feeling ready yesterday too even though i worked out first thing in the morning
Hi Jaacob – is it ok to parlay these exercises with a super speed swing training (weighted golf sticks) or should they be done separately to reduce muscle fatigue
I would do a block of the swings with your driver, because that’s ultimately where you need the speed.
But, yes, you can use a variety of other things as well for your swing reps.
I put training aids for building speed in to 3 categories: wind resistance, heavy clubs, and light clubs. The SuperSpeed Golf training aids fit in the latter for overspeed training.
Personally, I would also recommend only swinging in the way that you actually swing the club, taking a little break between training swings, like at the same rate you would hit balls at the driving range. Sometimes I see people with the SuperSpeed training aids getting too sloppy and swinging out of balance, rapid firing the reps, and swinging in ways that aren’t like how you swing. In my observation over the years, better results come from mimicking your swing as best as you can, from training aid swings to exercises that you do for your swing.
Thanks for the feedback! It’s kind of tough for me to get a driver swing in the gym .. could you still see some gains without the swings? Could I do the workouts and then swing later on in the day? Or does it need to be right after the exercise?
Thanks!
@player-16 sure, glad to help.
The swings can be at other times.
I know what you mean about the gym, though.
Sometimes I would take a couple training aids and/or driver in to an empty room where they do classes and swing in there with a towel on the ground for protection. I’ve also done them in the parking lot afterwards. And then other times, I would just wait and do them at home or on the range later.
Hi Jaacob,
I have been using your workouts and have increased by swing speed 5 MPH in a very short period of time. I have substituted nunchucks for the handles and hold them just as I would my golf grip. For me that has been one of the best things that I could have done. Just a thought. Thanks again!!
Congrats on the speed increase! Good idea about holding them like a golf grip too. Mimicking the golf swing is something that I personally have found to be an often underestimated area of making rapid improvements with swing speed training.