I’m so excited to start this program out with my very first athletes and I can’t wait to see the results they get from the 1st 8 weeks of the program.

Both are good friends of mine who I’ve known since college at UNLV and have been playing golf for a decent amount time.

One of them comes from athletic background playing a wide variety of sports throughout high school and college.  The other is just your average Joe but suffered a herniated disc within the last few years and has been dealing with some back pain.

We got together on 2/19/17 to do some baseline workouts and golf swings to figure out their benchmarks.

For measuring the golf metrics, I decided to go with the Zepp Golf swing sensor to record the measurements.

Without further ado, let me introduce the first round of participants for Weeks 1-8 of The Complete Golf Workout!

Alvi M

Age
40
Height
5’9″
Weight
168lbs
How long have you been playing golf?
About 13yrs now
What’s your 150 yard club?
Easy 8-iron or 9-iron
What’s your handicap or what’s your typical score for a 18 hole round of golf?
17 handicap and usually shoot in the mid 90’s
What’s your sports background?
Played high school baseball and used to play a lot of basketball
Why do you enjoy playing golf?
Hanging out with the fellas and trying to break 80 some day
What’s your goal for this program?
Trying to get a little fitter, increase swing speed and increase flexibility.

Baseline Tests:

Workout 1 – In a 5 minute time cap, complete as many reps as possible (AMRAP)

  • 40 air squats
  • 30 situps
  • 20 pushups
  • 10 burpees
  • (1 minute rest, followed by)
  • Max plank hold

Results: 40 air squats, 30 situps, 20 pushups, 8 burpees and 35 second plank hold

Swing speed:

Swing #1 – 102 mph, 289 degrees backswing, 47 degrees backswing hip turn

Swing #2  – 98 mph, 284 degrees, 49 degrees

Swing #3 – 101 mph, 282 degrees, 47 degrees

Swing #4 – 100 mph, 277 degrees, 49 degrees

Swing #5 – 101 mph, 283 degrees , 46 degrees

Average Swing Metrics – 100.4 mph, 283 degrees, 47.6 degrees

Conclusion:

Alvi has a fairly high swing speed average of 100.4 mph since the typical golfer comes in around 85 mph.  With regards to shoulder turn he doesn’t have flexibility issues averaging 283 degrees of rotation and if anything, may be turning too much on the backswing.  The average golfer comes around 230 to 250 degrees of rotation.  Finally for hip turn, Alvi again has a good amount of rotation with an average of 47.6 degrees (professionals try to stay right around 45 degrees).  Overall, flexibility is doesn’t seem to be too much of an issue and the biggest area of improvement can be made by increasing his swing speed.

Jaesen C

Age
43
Height
5′ 9″
Weight
160 lbs
How long have you been playing golf?
10 yrs I think but not consistently
What’s your 150 yard club?
6 iron, 7 if I’m trying to force it
What’s your handicap or what’s your typical score for a 18 hole round of golf?
Low 100’s or high 90’s
What’s your sports background?
Just an average joe with no training or playing in a league
Why do you enjoy playing golf?
Being with the fellas
What’s your goal for this program?
Come out in better shape and be able to increase my swing speed as well as distance

Baseline Tests:

Workout 1 – In a 5 minute time cap, complete as many reps as possible (AMRAP)

  • 40 air squats
  • 30 situps
  • 20 pushups
  • 10 burpees
  • (1 minute rest, followed by)
  • Max plank hold

Results: 40 air squats, 30 situps, 20 pushups, 0 burpees and 30 second plank hold

Swing speed:

Swing #1 – 92 mph, 289 degrees backswing, 40 degrees backswing hip turn

Swing #2  – 95 mph, 287 degrees, 38 degrees

Swing #3 – 92 mph, 280 degrees, 33 degrees

Swing #4 – 94 mph, 282 degrees, 35 degrees

Swing #5 – 93 mph, 277 degrees , 32 degrees

Average Swing Metrics – 93.2 mph, 283 degrees, 35.6 degrees

Conclusion:

Jaesen has a better than average swing speed average of 93.2 mph since the typical golfer comes in around 85 mph.  With regards to shoulder turn he doesn’t have flexibility issues averaging 283 degrees of rotation and if anything (just like Alvi), may be turning too much on the backswing.  The average golfer comes around 230 to 250 degrees of rotation.  Finally for hip turn, Jae has room for improvement since 45 degrees of rotation is good benchmark and he’s coming in at 35.6 degrees.  Overall, shoulder flexibility doesn’t seem to be an issue while hip flexibility may be playing a part in his slightly lower rotation.  Just like Alvi, the biggest area of improvement can be made by increasing his swing speed.

I can’t wait to see the progress they make over the next 8 weeks when the baseline tests are taken again.  Stay tuned as I post periodic updates on their progress through the program!

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