Many of my golfers lost access to gyms… and by direct result their dumbbells, bars, kettlebells, and cardio equipment.
So I did a little research to find out if bodyweight was as good as weight training?
And wouldn’t you know it, the Mayo Clinic claims that it indeed is… but it really comes down to how you use your bodyweight.
You must CHALLENGE yourself to see results.
This is a unique time in our world where you can do a FACTORY RESET of your training.
If you’ve exclusively trained with weights, you’ve got holes in your game…
The mere fact you are using weights for most of your programming means you’ve probably got a few bodyweight only weaknesses.
It’s easy for folks to ignore their weaknesses… who the hell wants to be reminded of our flaws?
Exposing ourselves to our weaknesses and working on them will make us STRONGER.
You can’t fire a canon from a canoe… you need a battleship.
And what do you see when you look at a battleship? A deep and wide hull…
NOW IS THE TIME TO DEEPEN YOUR FOUNDATION.
Full body exercises are the perfect tool to build that base… and you don’t need anything. And you can increase difficulty using stair steps, boxes…
Using basic movement patterns under stress (bodyweight) can do wonders for your golf game… your overall mobility… and build that battleship hull for more power.
And when you get back to the gym, you’re going to explode ahead with the ability to lift more weight.
That will carry over BIG TIME to the golf course.
So HOW do you build a battleship hull?
There are many ways to train with bodyweight… and it comes down to three things:
You can do powerful explosive movements…
You can do slow motion movements…
You can do static holds…
You can go for static holds for time on your reps…
You can do high reps to build endurance…
You can go low reps and slow tempo for strength endurance…
You can do power moves to build power like power pushups…
This is where it gets fun… you can use the workout below for inspiration or create your own with my Build Your Own Workout or use your imagination…
You can start building your battleship hull with easy exercise and move through a progression… for example:
LEVEL 1 Basic Squat
LEVEL 2 Modified Sumo Squat
LEVEL 3 Ass to Grass Squat
LEVEL 4 Mountain Climber Squat
LEVEL 5 Bear Squat
LEVEL 6 Squat Jump
And you then do a combination of the above to achieve your goal… keep in mind, not everyone is the same.
That’s what’s cool about the Build Your Own Workout program… define your goal, create your workout.
When you get tired of it, create another one.
When you master your workout, build a harder one.
Self reliance is what we are being taught RIGHT NOW. Don’t succumb to the mindset we need to back off at this time.
If anything, it’s time to HIT THE ACCELERATOR.
If you’re sidelined from the gym, give the following a try:
Day 1 (MONDAY)
1a) Hand Release Pushup (3 sets x 10 reps)
1b) 1 Leg Box Squat (3 sets x 10 reps/side)
1c) TRX or Bar Recline Row (or body drag) (3 sets x 10 reps)
1d) Rotating Side Plank (3 sets x AMRAP)
Day 2 (WEDNESDAY)
1a) Dive-bomber Pushup (3 sets x 10 reps)
1b) 1 Leg Hip Thrust (3 sets x 10 reps/side)
1c) Backswing Angels (3 sets x 10 reps)
1d) Superman to Banana to Superman (3 sets x 10 reps)
Day 3 (FRIDAY)
1a) TRX or Bar Recline Row (or body drag) (3 sets x 10 reps)
1b) Skater Squat (3 sets x 10 reps)
1c) Decline Pushup (3 sets x 10 reps)
1d) Straight Leg Reaching Sit Up (3 sets x 10 reps)
Note: Pause at the bottom for 3 seconds to increase the difficulty of each exercise.
Any questions? HIT REPLY. I would love to help you out right now.
And when this is all over, I expect to hear about your results on the course!
Come try us out, we’ve got what you need for RIGHT NOW.
=> See you on the inside at https://GetGolfFit.com
ChrisPS. I’ve got a substantial library of golf fitness programs that use just about anything…
Olympic Equipment (CHECK)
Foam Rolling / Stretching / Mobility (CHECK)
Exercise Bands (CHECK)
I’ve got them all… and I’ve added new programs to the Member’s Clubhouse this past week.
Golf Gym: Test Group… this is the ORIGINAL golf fitness program using the GolfGym suite of bands. However, you can use ANY bands with this program.
Build Your Own Workout: Bells, Bodyweight, and Bands… Allows you to custom design your own 8 week (or longer) program. You can even adjust it as you get more skill in the exercises… so as you unlock your body you just make a few tweaks and continue your progress.
You don’t need a gym, you just need a yoga mat and your body for a good, solid, workout.
In fact, it might be time to back things up and start with bodyweight training only again. When you do this, you can find your weak points and make adaptations (BYOW is PERFECT FOR THIS)… and in the end, this will make all of your weighted exercises better.
Because it really boils down to form execution when seeking results… and there’s nothing better than bodyweight to perfect before moving on.
Here’s a sneak inside the Member’s Clubhouse: