How Real Golf Fitness Works

[Applause] what's going on guys this would be the big 10 video been struggling a little bit for the energy and the vibes so we wanted today to get into something a little bit more technical and give you more understanding of pretty much how golf fitness works and how our programs work because that's how we design them guys all right so with the big 10 we've been seeing some incredible changes we've seen some really cool gains but how do the programs give you those benefits guys all right so as the world of fitness in golf changes and develops these are all the things that you're gonna get more and more aware of we're going to be talking about periodization adaptation and basically stimulation in terms of your training for different levels of changes relative to your physicality to your body to your skill set and everything that goes into playing good golf all right so in terms of the big ten and in terms of across the season what we have to do is choose the right time to look for adaptation so that's where you're gonna build your strength that's where you're going to change your body and that's what adaptation really is okay so at this kind of time we're going to be overloading the body we're going to be looking at strength sets which are going to be generally speaking lower on volume higher on intensity which is going to be low okay so here we actually ask the muscles to adapt to a stimulus that means they have to grow and build that strength okay why is this important because everything is predicated on strength itself your basic movement patterns standing up requires the strength to do so and obviously that transcends through all different types of movements and specifically your golf swing so this time we will tend to program these in during the off season okay and that is the kind of stereotypical to where to train for golf fitness is to do everything in the offseason however that does not tell the whole story and also does not lead to optimal performance okay so during those offseason times we're going to be looking at building strength specifically in the lower body the posterior chain and basically everywhere where we develop power force and really build our golf swing okay you're still going to do some work in the upper body because we're talking about joint integrity we're talking about longevity and your muscles your body you have to be able to stand up to the rigors of the golf swing which does really require an awful lot not just the ability to rotate okay so how we then take this strength into performance is where the periodization comes in okay so we're going to have a strength period whether that's going to be within a micro cycle macro cycle you can change it up guys right there's a lot of different ways to create the right kind of stimulus for this okay but we're going to build that strength whether it's going to be deadlifts squats etc our example is the deadlift okay what we do we go through that cycle we build strength we see progress and then we go into a power phase all right again how we design these cycles is why we do what we do guys right that's why you should follow the programs because they're pretty damn effective okay so once we go into a power cycle instead of going low volume high percentage where we're really struggling through those reps we're going to go more along the lines of mid volume and take that weight down all right so this is where we start to learn about percentages your power percentage really we're looking generally between 75 to 85 percent okay so the load is going to be heavy it's going to be a challenge to move it however because of our strength base once you take that 15 or more off you're going to move a large load fast and that is where power really comes into it all right that's where we start to get the neurological patterns the sequencing to start to move in a way where we're gonna see that real output okay so when we go strength to power you're gonna see again percentage of the lift and we'll start to compound that with ballistic and explosive movements so our example here is going to be the deadlift again we go from that 100 down to that 75 to 85 window and we're gonna couple that up with box jumps okay so you hit the deadlifts the muscles are fired up you're moving fast everything's ready to go you then go straight into a set of jumps the mind the body connection how we use the ground is all lit up the musculature starts to learn those patterns and power can be developed this is something we've proven time and time again because as we've shown our swings is getting better and better over here okay so going through these examples obviously the final phase there is then going to be speed okay pretty much as you're following on these cycles you're thinking about the time of the year we want to go through a certain competitive phase in the power cycle you're then going to go into the speed cycle guys all right so similar way we're going to increase the reps bring down the load even more 70 or less is going to be a good way to think about it and now you're moving really fast all right so the load is going to feel pretty light again because of the work we've already put in you're going to be able to rip it off the ground you're gonna be able to move as well as you can do and we can change it away from a deadlift into something more like a power clean kettlebell swings our sumo deadlift high pull which is gonna change the stimulus it's gonna mean there's less overall stress on the body so we're not looking for adaptation we're looking for performance okay minimize fatigue maximize output and this is where performance lies for the best golfers in the world all right so again we're going to compound this with other movements and this is where we get a little bit more skill based okay so we think about the sequence of the body and how you get through the motion of the golf swing here we're going to go with the light we're going to go into the power clean we're going to match it up with med ball slams okay we're going to go with the step to rotate this requires all of those things that we just talked about it's going to be a speed motion but also the skill comes into it because we're starting to use the feet we're starting to use the sequence of the golf swing and that's where we start to see these gains guys okay so that is a very simple breakdown in terms of how we look at periodization whether it's a shorter phase or all the way through the year we can create the right kind of stimulus to have the body exactly where we need it at a given time obviously we're going to require some rest in there and you're going to need to retest and keep that strength bits these are all things that we put into our daily goal for programming and it's hard to really replicate it's hard to get into one video because there's so many different factors we're not only looking at strength power and speed we're also thinking about accuracy coordination balance which comes into using the free weights the dumbbells the kettlebells the bands to improve all of your movement patterns but we're also looking at the psychological and the technical okay you have to have the right mindset you have to be energy and the application and enjoyment of your training to keep going and a clear understanding of how it transfers into your game so if you look at my swing over the past few years we've seen a pretty significant jump guys okay so this is a little less than a year ago going through these cycles going through the gulf war programming I'm always testing I'm always learning to see exactly what's best for myself for the athletes around the world again after it and over that time as you can see from the videos I've gained around 10 kilos we've also gained around 10 mile an hour club head speed guys all right so previously we were sitting around the 115 to 118 pretty standard kind of swing now we've topped out 127 and a half and we're only getting faster guys all right so check out the difference in the videos you can build muscle you can build strength and develop your swing at the same time you gotta have consistency you gotta have a plan and you gotta have the golf what programs guys right because that is what's working for me all right so it's hard to get all of this into one video however we just about did guys all right so check out those different cycles see how we go from the heavy deadlifts down into the lighter deadlifts match with box jumps into power cleans med ball slams you can see the clear correlation between strength power and then speed which starts to bring in technicality complexity and skill all right lots to it hopefully you're taking some kind of note of all this and you understand exactly what we're trying to get out of our programs because one of the biggest things for us is to literally level up the world of golf fitness all right we want to change the game we'll change the industry and we're just about doing that guys all right so if you haven't already head over grab a program make sure you're using these workouts in the off season develop yourself both physically and technically and get that golf mindset going as well guys all right subscribe to the channel tell your friends and golf strong you