As we transition into this next Lift Heavy, Swing Fast cycle, we're entering what we’ll call pre-season programming—a critical phase where we bridge the gap between off-season strength gains and in-season performance. This cycle is all about power, and you’ll likely notice a shift: less total volume, more explosiveness, and an emphasis on speed of movement.
Why Power Training Now?
Power is the ability to generate force quickly. In golf, that translates directly to clubhead speed, rotational explosiveness, and efficient energy transfer. Strength alone won’t get you there—at some point, you have to train to express that strength rapidly. That’s exactly what we’re doing in this cycle.
Last cycle, we focused on strength-speed, meaning we moved heavy weights fast. Now, we shift further along the force-velocity curve into power, where we use moderate weights but move them even faster. This phase ensures we’re maximizing velocity while still applying force efficiently, setting the stage for peak performance.
How Power Training Works
Power training is not about grinding through high reps under fatigue—it’s about moving explosively while staying fresh. That’s why you'll see:
-
Lower reps (typically 3-5 per set) to maintain peak output.
-
Moderate loads (50-70% of your max, sometimes bodyweight) to balance force and speed.
-
Full recovery between sets (60-120 sec) to keep every rep high quality.
-
Fast tempos, with an emphasis on explosive concentric movement.
The Bigger Picture
This pre-season phase ensures you’re primed for on-course performance, not just gym strength. We’re refining your ability to apply force efficiently and explosively, making sure that when the season hits, you’re not just strong—you’re powerful where it matters.
Every cycle builds on the last, and this is where all the off-season work starts to pay off. Execute each movement with intent, keep the intensity high, and trust the process. Power is the final piece before we dial into full in-season training.
Let’s get to work.
