re: training
Here's a golf training program that I have increased my swing speed from 90mph to 103mph. It's taken me about a year to incorporate it into my swing. Mainly, because it may throw off your timing. I hope it helps you.
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Assumptions: You have sound fundamentals and able to make a back swing.
References: I got part of this program from the senior remax champion. The other part was from researching it. On the research, these exercises provided the most benefit. Previous tests find an increase of 12 to 30 additional yards.
Follow this routine for 4 weeks and chart them. Don’t give up if you don’t see favorable results after the first week. I do a lot of my weights with dumbbells (25lbs in each hand) and a flat bench at home. On Tuesday and Thursday I will focus a lot on rotational exercises at my local YMCA. Do as many rotational exercises you can think of. Add a medicine ball or dumbbells to them when you do these rotational exercises. Try to do exercises that will mimic the golf swing. Feel free to increase the number of repetitions and weight.
Monday, Wednesday, Friday Schedule
Squeeze ball in hand to strengthen forearms (200 reps in each hand)
Flat Dumbbell Press (3 sets x 8,8,10) – chest
Deadlifts (3 sets x 8,8,8) - back
Dumbbell Flys (2 sets x 15) - chest
One arm dumbbell rows (2 sets x 10,9) - back
Squats (3 sets x 6,6,6) - legs
Calf raise (3 sets x 12,12,12) - legs
Standing curls (2 sets x 10,9) – arm
Overhead extensions (2 sets x 8,8) – arm
Crunches (3 sets x 25) – abs
Sit down torque (Sit down in chair and turn upper body to right and hold for 30 seconds. This imitates the golf swing. Remember to keep your lower body stable)
Run/bike for 30 minutes - cardio
Tuesday and Thursday Schedule
Squeeze ball in hand to strengthen forearms (200 reps in each hand)
Sit down torque (Sit down in chair and turn upper body to right and hold for 30 seconds. This imitates the golf swing, keep lower body stable)
Swing with a weighted club or put a sock over your driver to add resistance. Do about 10 of them.
Run/bike 30 minutes – cardio.
Do any rotational exercises you can think of. You will become stronger with more resistance.
Application: Swing driver as fast as you can in balance. If you find your self falling over or out of balance then slow it down. Do three sets of 10.
Wednesday Test (do this every Wednesday).
Swing driver 10 times as fast as you can in balance. Do three sets of these. On your second set document your 10 swings. Average them up and put them in the chart below.
Chart:
Week one: swing speed
1____, 2_____,3______,4______,5______,6______,7______,8_____,9_____,10______
Week one: average speed: _______
Week two: swing speed
1____, 2_____,3______,4______,5______,6______,7______,8_____,9_____,10______
Week two: average speed: _______
Week three: swing speed
1____, 2_____,3______,4______,5______,6______,7______,8_____,9_____,10______
Week three: average speed: _______
Week four: swing speed
1____, 2_____,3______,4______,5______,6______,7______,8_____,9_____,10______
Week four: average speed: _______
