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.
Driver: LA Golf 12-11 (10.5 degrees)
Shaft: LA Golf A Series Mid 60 Stiff
Mini Driver: PXG Secret Weapon (13 degrees)
Shaft: Graphite Design Tour AD VR-7s
7-Wood: Cobra OPTM X (21 degrees)
Shaft: Mitsubishi Kai Li Darkwaves 60s
Irons: PXG 0311 T Gen8
Shaft: True Temper Dynamic Gold 120 S300
Wedge: Wilson Staff Model ZM 50-08
Shaft: Aerotech Steelfiber i110s
Wedge: Wilson Staff Model ZM 56-12
Shaft: Aerotech Steelfiber i110s
Wedge: Wilson Staff Model ZM 60-06
Shaft: True Temper Dynamic Gold Spinner Wedge
Putter: Machine Hog CSX Milled
Shaft: Machine HOG
Ball: TaylorMade TP5
Driver: Titleist GTS3 (9 degrees)
- SureFirt hosel set A1
- SureFit weight set neutral
Shaft: Mitsubishi Diamana BF 60 TX
- 2016 release
- Mid launch, mid/low spin
- Firmer handle, medium tip
- 72g, 3.8* torque
3-wood: Titleist TS2 (15 degrees)
- SureFit hosel set A1
- 2018 release
Shaft: Graphite Design Tour AD IZ-7x
- Firm handle, medium mid, firm+ tip
- High launch, mid/low spin
- 74g, 3.1* torque
7-wood: TaylorMade Qi4D (21 degrees)
- Core model
- Blend of distance, launch, spin
Shaft: Graphite Design Tour AD IZ-8x
- 2017 release
- 83g, 2.9* torque
Iron: Titleist 150 (4)
- Larger, stronger loft, more height
- Used to add height going into greens
Irons: Titleist T100 (5-9)
- Compact, blade-like players CB
- Internal tungsten for stability
- Great spin consistency out of rough
Shafts: Project X 6.5
- Stout profile
- Med launch, low spin
- 125g
Wedges: Titleist Vokey Design SM10
- 46-10F (@46.5)
- 50-08F
- F Grind adds stability to full shots
- Reduced digging
- 56-10S (@55)
- S Grind features trailing edge grind
- Can open the face while keeping leading edge down
- Releases from the turf quickier
- WedgeWorks (60-L)
- Lower bounce (4 degrees) version of V Grind
- Allows JT to manipulate the face for different shots
Shafts: True Temper Dynamic Gold Tour Issue S400
- Mid/low launch and spin
- 132g
- Softer feel for partial shots
Putter: TaylorMade Spider Tour X Torched
- L Neck
- TPU Pure Roll insert
- Stock True Path alignment
Grip: SuperStroke Zenergy 1.0PT
- A smaller overall profile
- pistol-style with a more arc under the top hand
- Still features No Taper Technology
Grips: Golf Pride Tour Velvet Cord
- Traditional Tour Velvet rubber and texture
- Brushed cotton cord
- Great grip in wet or humid conditions
Ball: Titleist Pro V1x Left Dash
- New 2026
- Lower long game spin
- Firmer feel
- Mid launch, slightly lower than ProV1x
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