Strength Training for Golf - How to Cycle

Let me in so squatting today yes so I'm going to talk you through some of the strength aspects that we look at how to implement that in terms of a cycle periodization and then how we focus all of that strength foundation into power speed and then obviously gulf performance so we're to line up some back squats we're going to add in some accessory movements first because that's one of the ways that we work a lot of asymmetrical movements a lot of essentially conjugate method where you're matching methodologies matching different movements they're all going to help each other so some specific words start out we're going to hit some pretty heavy back squats I'm going to hit some numbers today and then straight after we're going to hit that power work so what's the workout today part of the cycle yeah as I said so when you're putting a strength cycle together there needs to be a sequence of reps how you're going to balance out and over time before you're going to go from higher reps down to lower reps increase the weight and then it's a case of taking that foundation as I said over to the power side so at this point here this is slightly more towards the end of the cycle we understand where our percentages are at we understand what type of output we are looking for and we have the power in as well all right so the strength aspect follows on from the specifics so essentially that first element is going to be priming the body in terms of balance stability a little bit of technical work because you're having to work different paths they're going to challenge your positioning your spine et cetera the back squats themselves six by two and ninety percent pretty high volume but at ninety percent you should be hitting good solid reps at that point all right it's gonna be challenging you can hit the ground come out and get out there really strong okay and 90 is always of the lift that you're doing so that'd be nine percent of a two rep max all right so again throughout the cycle you start to understand the percentages you'll know what your lifts are you can work from there all right and then once we've already fired up the muscles basically great way to train is to then with that high level of activation take it down to a slightly lower percentage and add in that power side all right so we're going to max up more squats with the box jumps and the med ball slams because the squats are just priming everything up there we take the weight down so the speed goes up and then the box jumps the slams that's fast twitch that's high impact and the body's already fired up so it's a great time to program those muscles in and really get powerful so it's important to warm up for sure when you listen heavy back squats yeah so I mean range of motion is huge and then obviously taking a joint through that range of motion you need to make sure it's prepped ready to go something like a squat obviously hips glutes posterior chain you need everything stacked up where it needs to be stacked so that the body can not only accept the external force and load but also basically organize itself in the best way to create the most powerful patterns and therefore lift heavier and create better performance all around so big focus for me is always glutes hips trying to open that up and get as many different movements in there as possible doesn't it [Music] [Music] so six by six by two at one forty done that felt pretty good yeah menace that's a nice percentage allows you to challenge the body get everything going get a little dizzy if you're not careful and if you're made to talk straight after squatting but yeah so you need that strength base you need that foundation that's what you can then program into more powerful explosive movements because you've got stability you've got the strength then you start to rain it down challenging percentages add in some more explosive movements which is what we're going to do now let's go [Applause] [Applause] so [Applause] so that's the power output as I said before understanding your strength percentages putting your body under that kind of stress essentially fires up the whole system so your muscles are all fired up the mind connection like the neural connection is fired up as well so then obviously with adequate rest as needed you can then come into something like lighter squats box jumps meatball slams they're all explosive pathways they're all sub optimal in terms of load which means that your output can be super fast and that transition over time the ability to understand that replicate that over time with different percentages different weights is essentially going to play a big part in terms of how much power you can create coming out of a strength cycle so yeah build strength first understand how you're going to start to take that over to the best movement plans possible but also then into marvel power phase match the percentages match the reps then start to move really fast that'd be powerful really make sure you're exploding onto the box with the med ball etcetera those kind of pathways are perfect all right and then as you then start to get more towards the season and you might have small cycles during the season as well but once you start to get to a point where you're thinking more about performance we can then actually take the percentages down just a little bit further hit that periodization so you got the strength you've got the power then you've got the speed once you're working on speed the body's not really looking at adaptation it's looking at output that's where you're going to be your best start to add that into the technical side match your body up to your swing and you're just going to be better than you've ever been that is the deal guys right that's how we're going to train that's how we program all of our strength protocols within the app on the website and it's pretty well proven all right I'm better than ever we've got golfers all around the world putting in work and seeing results so make sure you're next guys all right subscribe hit the app let's go