If you’ve been following the program consistently, you’ve likely noticed the theme of this off-season—moving heavier weights at slower speeds through eccentrics and isometric holds.
Now, as we get closer to the season, it’s time to start shifting gears. This will be our final off-season cycle, and the focus is on Strength-Speed—the next step along the Force-Velocity curve. We’ve spent months building raw strength, and while strength-speed is still strength-biased, the goal now is to move heavy weight FASTER.
The next cycles will shift toward pre-season work, dialing up speed while keeping strength intact, but for now, we’re focused on bridging the gap between strength and explosive power.
What Is Strength-Speed?
Simply put—move heavy weights as fast as possible.
Every time you grab the bar, remind yourself: Heavy & Fast.
Strength-speed is all about applying maximum force to a heavy load while still moving it with speed. It’s the bridge between raw strength and explosive power, making it the perfect focus for late off-season training. By the time this cycle wraps up in early spring, many of you will be itching to get back on the course when the weather allows.
How Strength-Speed Translates to Your Golf Swing
✅ More Force = More Clubhead Speed – A stronger lower body creates better ground reaction forces, which are key for generating rotational power.
✅ Improved Kinetic Chain Efficiency – Strength-speed training teaches your body to apply force efficiently and in sequence, maximizing energy transfer from the ground up through your club.
✅ Better Stability & Control – This type of training reinforces strong, stable positions, preventing power leaks in your swing.
Key Strength-Speed Exercises
You’ll see movements that emphasize speed under load, including:
- Loaded Jumps – Moderate weight, focusing on explosiveness and ground force application.
- Box Squats, Rack Pulls, Speed Bench Press, Pendlay Rows (60-80% 1RM) – Moving submaximal weights with max intent improves force output.
- Heavy Sled Pushes or Step-Ups – Builds lower-body force production with minimal joint stress.
- Heavy Kettlebell Swings – A hip-dominant explosive movement, mirroring golf swing mechanics.
- Landmine Rotations or Banded Rotations – Moderate loads with an emphasis on explosive rotational power.
How This Fits Into Your Golf Training
If you’ve been following the program, you already have the strength foundation in place. Strength-speed isn’t about grinding through slow, heavy reps—it’s about moving heavy weight with speed and intent.
If you’re newer to this style of training, no worries. Just remember: Heavy & Fast.
By locking in on this phase, you’ll build the horsepower needed for more clubhead speed, longer drives, and a more explosive, controlled golf swing.
