As we wrap up our contrast training phase, we’re shifting gears in the Lift Heavy, Swing Fast program - and the next cycle is all about one thing: speed.
More specifically: sprint speed.
We’re leaning into sprint work, explosive lifting, and targeted accessory movements to help you tap into the kind of raw athleticism that translates directly into more club head speed, more distance, and more confidence off the tee.
Why Sprinting?
You may not sprint during a round of golf, but that doesn’t mean sprinting doesn’t matter.
Sprinting is one of the most neurologically demanding and powerful movements you can do. It trains the nervous system to recruit muscle fibers rapidly and in sequence - exactly what your body needs to produce more rotational force during the swing.
In short: sprint faster, swing faster.
This is about training your body to become more explosive - not just stronger. Strength without speed is just mass. Strength with speed? That’s power. And power is the currency of a great golf swing.
What This Cycle Looks Like
This new speed cycle includes:
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Targeted golf-specific mobility to improve range of motion where it matters
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A dynamic sprint warm-up to groove mechanics and prep the nervous system
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Sprints focused on acceleration, top-end speed, and resisted power
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Explosive strength work using moderate loads and high intent
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Golf-specific accessory supersets to target rotation, posture, and trail leg control
Each session is designed to finish in under an hour, giving you all the athletic upside without unnecessary fatigue.
The Outcome
By the end of this cycle, you’ll notice:
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Greater club head speed without changing your swing mechanics
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More powerful ground interaction
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Better sequencing and rhythm from the top of your swing through impact
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Stronger grip, better rotation, and a more athletic feel overall
Final Word
This isn’t just golf fitness. This is golf athleticism.
Sprinting fills in the missing link between the gym and the course by reinforcing the exact qualities that produce effortless power in your swing.
If you want more distance, more explosiveness, and a more athletic feel on the course—this cycle is your next step.
Let’s move fast and swing faster.
