Golf Swing Speed Challenge Part 4 - Speeds3.amazonaws.com/swingspeedpdf/second3weeks.pdfThe Golf Swing Speed Challenge - Second 3 Weeks In this second three weeks of the golf swing

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The Golf Swing Speed Challenge - Second 3 Weeks

In this second three weeks of the golf swing speed program you're going to be doing two things…

1. Continuing to improve your flexibility (at faster speeds) 2. Improving your strength/power (new) And again, you'll be doing a little bit of speed work at the end of the flexibility sessions.

The flexibility exercises you've been doing are the same ones that you're going to be doing for the next 3 weeks. BUT some of the static exercises have been removed and from now on you should try to do the active flexibility exercises faster. When you're doing this however do so within your own personal limits and at appropriate speeds for each active exercise. For example, you will be able to do the Tree Hug exercise at faster speeds than the neck exercises. Use your discretion and common sense, and do each active flexibility exercise at a speed suitable which is for you. At the end of the flexibility exercises you still need to do the golf swings. Remember to use your swing speed-measuring device for each swing and try and beat your last swing speed result. Now the new strength/power exercises are all about developing explosive power. So when you're doing them try to explode on the upward part of the exercise and come down slower on the downward part of the exercise i.e. a ‘1’ count up and a ‘2’ count down. You should have a rest of about a minute between each set.

Tip: To get through the exercises faster do another exercise from a different body part while you’re resting between sets. For example, you can do one set from the shoulder exercise section and while you’re resting do an exercise from the hips section.

For the strength/power exercises if you want to you can use weights instead of the golf bags and clubs we suggest. In the strength/power exercises you'll see an * next to an exercise which simply indicates that if you have access to weights then you can use them to do the exercise.

Here are the exercises that you can use traditional weights for:

Golf bag clean and press (Barbell) Reverse SW one arm swings (Dumbbells) Like with the first 3 weeks of the program, to help you keep track of what you're doing we have included daily task sheets. So we suggest you print off this entire PDF so you can easily keep track of what you're supposed to be doing. Also, if you go here you'll find videos, pictures and descriptions of all the exercises with movement….

Flexibility/Strength/Power Videos, Pictures And Descriptions

In the private membership site of The Golf Swing Speed Challenge you’ll find videos, pictures and descriptions of all the exercises in this program. To login to the private membership site simply go here…

http://www.golfswingspeedchallenge.com/login …and enter your username and password to login. However, at the end of the daily task sheets you’ll find pictorial explanations of each exercise in the second 3 weeks of this program. Remember, over the next three weeks you're training yourself to swing quickly and powerfully through a full range of motions. This can only help to improve your swing speed. But start off slowly with the new exercises to help you avoid injury. Get used to them and speed up as the next 3 weeks progresses.

http://www.golfswingspeedchallenge.com/login

Day 22 - Flexibility Date:_____/_____/______

Time Needed: Approximately 15-20 minutes

Exercise Type Reps Completed

Neck

Rotations left and right Dynamic 10 reps medium speed

Flexion from neutral Dynamic 10 reps medium speed

Holding Rotator stretch Static 1 rep x 15 second hold

Sh

ou

lders

Arm circles Dynamic 10 reps medium/fast speed

4 point kneeling twist and reach

Dynamic 10 reps medium/fast speed

Tree hugs Dynamic 10 reps medium/fast speed

Lateral rotator – across chest pull

Static 1 rep x 15 second hold

Th

ora

cic

Club cross’ rotations Dynamic 10 reps medium/fast speed

Seated extension Static 1 rep x 15 second hold

Lu

mb

ar

Side and forward flexion reaches


Lying rotation hold Static 1 rep x 15 second hold

Front lying extensions Static 1 rep x 15 second hold

Hip

Lunges Dynamic 10 reps medium/fast speed

Opening the gait Dynamic 10 reps medium/fast speed

Groin Sitting Butterfly stretch


Straight leg kicks Dynamic 10 reps medium/fast speed

Sitting Hamstring stretch Static 1 rep x 15 second hold

Eight Golf Swings

Normal Driver

Upside Down Driver

Normal Driver

Upside Down Driver

Normal Driver

Upside Down Driver

Normal Driver

Upside Down Driver

_____ _____ _____ _____ _____ _____ _____ _____

Completed

Speed

Day 23 - Strength/Power Date:_____/_____/______ Time Needed: Approximately 30 minutes Warm-Up (Total 3 minutes) 30 seconds jog on spot, 30 seconds high knees, 30 seconds bum kicks. Jog plus 30 seconds reach ups, 30 seconds punching, 30 seconds jump jacks. Repetitions should be done to a count of ‘1’ up and ‘2’ down, and when/if you’re using weights for the exercises that allow it, use a weight that is about 60-70% of your maximum for the first set. Then increase the weight for the second and third set and increase it again for the final set so by the end of the final repetition it is hard to complete the exercise while keeping good form. Rest about a minute between each set.

Exercise Sets x Reps Weights Used

Completed

Upper Back Golf bag clean

and press * 4 x 6 reps

Shoulders and Chest

Dips 4 x 6 reps

Reverse SW one arm swings*

4 x 6 reps

Push offs (on knees)

4 x 6 reps

Abs Runners Crunch 4 x 6 reps

Obliques Wall plank leg

swing 4 x 6 reps

Lower Back

Bunny Hops 4 x 6 reps

Hips

Deep single leg hops

4 x 6 reps

Bridge knee bends

4 x 6 reps

*indicates that the exercise can be done with weights.




Neck




Sh

ou

lders







Th

ora

cic



Lu

mb

ar





Hip







Eight Golf Swings

Normal Driver

Upside Down Driver

Normal Driver

Upside Down Driver

Normal Driver

Upside Down Driver

Normal Driver

Upside Down Driver

_____ _____ _____ _____ _____ _____ _____ _____

Completed

Speed



Completed



Shoulders and Chest

Dips 4 x 6 reps


4 x 6 reps


4 x 6 reps



swing 4 x 6 reps

Lower Back


Hips


4 x 6 reps

Bridge knee bends

4 x 6 reps





Neck




Sh

ou

lders







Th

ora

cic



Lu

mb

ar





Hip







Eight Golf Swings

Normal Driver

Upside Down Driver

Normal Driver

Upside Down Driver

Normal Driver

Upside Down Driver

Normal Driver

Upside Down Driver

_____ _____ _____ _____ _____ _____ _____ _____

Completed

Speed



Completed



Shoulders and Chest

Dips 4 x 6 reps


4 x 6 reps


4 x 6 reps



swing 4 x 6 reps

Lower Back


Hips


4 x 6 reps

Bridge knee bends

4 x 6 reps


Day 28 - Day Off




Neck




Sh

ou

lders







Th

ora

cic



Lu

mb

ar





Hip







Eight Golf Swings

Normal Driver

Upside Down Driver

Normal Driver

Upside Down Driver

Normal Driver

Upside Down Driver

Normal Driver

Upside Down Driver

_____ _____ _____ _____ _____ _____ _____ _____

Completed

Speed



Completed



Shoulders and Chest

Dips 4 x 6 reps


4 x 6 reps


4 x 6 reps



swing 4 x 6 reps

Lower Back


Hips


4 x 6 reps

Bridge knee bends

4 x 6 reps





Neck




Sh

ou

lders







Th

ora

cic



Lu

mb

ar





Hip







Eight Golf Swings

Normal Driver

Upside Down Driver

Normal Driver

Upside Down Driver

Normal Driver

Upside Down Driver

Normal Driver

Upside Down Driver

_____ _____ _____ _____ _____ _____ _____ _____

Completed

Speed



Completed



Shoulders and Chest

Dips 4 x 6 reps


4 x 6 reps


4 x 6 reps



swing 4 x 6 reps

Lower Back


Hips


4 x 6 reps

Bridge knee bends

4 x 6 reps





Neck




Sh

ou

lders







Th

ora

cic



Lu

mb

ar





Hip







Eight Golf Swings

Normal Driver

Upside Down Driver

Normal Driver

Upside Down Driver

Normal Driver

Upside Down Driver

Normal Driver

Upside Down Driver

_____ _____ _____ _____ _____ _____ _____ _____

Completed

Speed



Completed



Shoulders and Chest

Dips 4 x 6 reps


4 x 6 reps


4 x 6 reps



swing 4 x 6 reps

Lower Back


Hips


4 x 6 reps

Bridge knee bends

4 x 6 reps


Day 35 - Day Off




Neck




Sh

ou

lders







Th

ora

cic



Lu

mb

ar





Hip







Eight Golf Swings

Normal Driver

Upside Down Driver

Normal Driver

Upside Down Driver

Normal Driver

Upside Down Driver

Normal Driver

Upside Down Driver

_____ _____ _____ _____ _____ _____ _____ _____

Completed

Speed



Completed



Shoulders and Chest

Dips 4 x 6 reps


4 x 6 reps


4 x 6 reps



swing 4 x 6 reps

Lower Back


Hips


4 x 6 reps

Bridge knee bends

4 x 6 reps





Neck




Sh

ou

lders







Th

ora

cic



Lu

mb

ar





Hip







Eight Golf Swings

Normal Driver

Upside Down Driver

Normal Driver

Upside Down Driver

Normal Driver

Upside Down Driver

Normal Driver

Upside Down Driver

_____ _____ _____ _____ _____ _____ _____ _____

Completed

Speed



Completed



Shoulders and Chest

Dips 4 x 6 reps


4 x 6 reps


4 x 6 reps



swing 4 x 6 reps

Lower Back


Hips


4 x 6 reps

Bridge knee bends

4 x 6 reps





Neck




Sh

ou

lders







Th

ora

cic



Lu

mb

ar





Hip







Eight Golf Swings

Normal Driver

Upside Down Driver

Normal Driver

Upside Down Driver

Normal Driver

Upside Down Driver

Normal Driver

Upside Down Driver

_____ _____ _____ _____ _____ _____ _____ _____

Completed

Speed



Completed



Shoulders and Chest

Dips 4 x 6 reps


4 x 6 reps


4 x 6 reps



swing 4 x 6 reps

Lower Back


Hips


4 x 6 reps

Bridge knee bends

4 x 6 reps


Day 42 - Day Off

Strength/Power Exercises

When doing these strength exercises do them to a count of '1' up and '2' down.

Body Part - Upper Back

Exercise - Golf bag clean and press Description: Place the golf bag lying in front of you and squat down to it keeping the back straight. Hold the bag at either end and tense your core as before. Keeping the arms straight extend the legs and back lifting the bag to waist height. Bend the elbows and curl the bag up to your upper chest then press the bag above the head by extending he arms.

Body Part - Shoulders and Chest

Exercise - Dips Description: Face forward holding onto the edge of a chair or bench with the legs straight out in front and the arms fully extended. Slowly lower the body downward keeping the back straight and bending at your elbows to 90 degrees. Push back upwards to extend the arms again.

Exercise - Reverse SW one arm swings Description: Holding with just your dominant hand swing the sandwedge at full speed to the top of the back swing then return to address position.

Exercise - Push offs (on knees) Description: In a kneeling position with hands shoulder width apart on the floor. Bend at the elbows until they are at 90 degrees and your nose is a few inches from the ground. Explosively push back up extending the elbows until straight and attempting to get your hands to leave the ground. This can also be performed as a full push up with just the toes in contact with the ground and the legs straight. Do whichever version is appropriate for your fitness level.

Push Offs On Knees

Normal Push Offs

Body Part - Abs/Obliques

Exercise - Runners Crunch Description: Lying on your back bring one leg bent at the knee up to the chest bending at the waist with the opposite arm bent (‘runners position’). Lower back down and repeat with the other leg/opposite arm.

Exercise - Wall Side Plank Leg Swing Description: Stand at a 45 degree angle (the bigger the angle, the harder the exercise) to a wall leaning on the inside arm. Bend the knee up to 90 degrees in front then swing the leg backward stretching it out behind.

Body Part - Lower Back

Exercise - Bunny Hops Description: Starting from a crouch position jump upward and forward as far and as high as possible. (Caution if previous knee and back injuries).

Body Part - Hips

Exercise - Deep single leg hops Description: Standing on one leg bend the knee as low as possible and spring up into the air on the spot. Swap legs.

Exercise - Bridge knee bends Description: Lie on your back with the knees bent and feet flat on the floor. Tense your glutes (butt muscles) and pushing through the legs lift the back of the floor into a straight line. Straighten one leg off the floor and bend the knee back and forth holding the bridge position.

Documents

Golf Swing Speed Challenge Part 4 - Speeds3.amazonaws.com/swingspeedpdf/second3weeks.pdfThe Golf Swing Speed Challenge - Second 3 Weeks In this second three weeks of the golf swing