When conditioning for golf one must look at their current fitness program and examine his or her own needs and goals. It is no surprise to see many golfers become bored of their current routine and do not see results. For many golf athletes the primary is to increase flexibility, stability, increase strength and power and last but not least burn fat. In addition to these goals they want to do this in the shortest amount of time possible. To save time I like implement complex conditioning. What is complex conditioning? According to Istvan Jarvorek, a Romanian born strength coach who developed Dumbbell and Barbell Complex Conditioning, “the main purposes for these exercises were to figure out an easier way to do an exercise complex which would change the monotony of a workout and at the same time have a greater influence on the neuromuscular and osteo-muscular system.”
In a nutshell, the Jarvorek Dumbbell Complex requires non-stop lifting of weights, cycling through a series of exercises that recruit major muscle groups. The routines may look easy, but even 2# and 3# dumbbells will be difficult for most beginners.
Javorek always stresses the following: perfect body posture, use of full range of motion, use of perfect technique of execution, and stable rhythm of execution. Start with light dumbbells and give it shot. Here are the exercises used in Dumbbell Complex I:
1.Dumbbell Upright Row X 6 reps
2.Dumbbell High Pull Snatch X 6 reps
3.Dumbbell Squat Push Press X 6 reps
4.Dumbbell Bent Over Row X 6 reps
5.Dumbbell High Pull Snatch X 6 reps
The idea is to perform these exercises in a non-stop, continuous order. Start with 1 set, increasing to 2-3 sets as you get stronger. For an even greater challenge increase the number of repetitions up to 12 each set or increase the weight. Keep in mind you can use any tool you want bands, barbells, kettlebells, medicine balls, or dumbbells. This form of training has tremendous benefits to any athlete performing them and especially to any golfer who wishes to get his or her workout done in record time. Here’s one of my favorite kettlebell complexes for golf, Start with one kettlebell on one side, once you have completed all the reps than switch arms. Be sure to use perfect technique.
1.One Arm Swings X 6 reps
2.Clean & Press X 6 reps
3.Windmill X 6 reps
4.Kettlebell Squat X 6 reps
5.Squat to Press X 6 reps
Depending on your level of conditioning you can start with one set on both sides or try and complete as many sets as possible in 20 minutes. The beauty of this routine is that it’s fast. Fast does not always mean easy, this routine is not easy, but will produce tremendous results in terms of increased strength, power, and stability. Windmills when performed correctly will increase flexibility in the hips and strengthen the core; swings will increase resilience of the back musculature. In addition you will notice rapid changes in body composition due to high caloric expenditure.