As we progress through the Lift Heavy, Swing Fast programming, we’ve been following the force-velocity curve to ensure golfers develop strength and speed in the right order. Two cycles ago, we focused on strength-speed, emphasizing moving heavy loads quickly to build a foundation of force production. Then, we transitioned into power, where we refined explosive movement to bridge the gap between strength and speed. Now, we move into speed-strength, the next critical phase for maximizing clubhead speed and athleticism just in time for golf season.
Why Speed-Strength Matters for Golf
Speed-strength is all about moving lighter loads at maximum velocity, training the body to apply force quickly and efficiently. In the golf swing, we aren’t moving heavy resistance—we’re moving our body and the club as fast as possible while maintaining control. This phase will teach golfers to recruit muscles faster, react explosively, and transfer power seamlessly from the ground up, resulting in greater clubhead speed and more efficient energy transfer.
How We’ll Train Speed-Strength
This cycle will use lighter loads (30-50% of max strength) with maximum effort to reinforce speed and efficiency. Reps stay low to ensure quality, and rest periods are structured for full recovery to maintain high speeds throughout training sessions.
Training Breakdown:
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Reps: 3-6 per set (explosive effort on each rep)
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Sets: 3-5
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Load: 30-50% of 1RM (bands optional)
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Rest Periods: 60-90 seconds (to maintain output and avoid fatigue)
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Reps in Reserve (RIR): 2-3 (stopping before fatigue slows movement down)
By dialing in speed-strength, golfers will be primed to make aggressive, controlled swings on the course. This phase rounds out the training spectrum, ensuring you don’t just lift heavy—you move fast and play your best.
Get ready to train explosively and swing faster than ever.
