Max Training
Maximizing speed is key for any golfer which is why overspeed training is a vital process in developing more power, speed, consistency and distance. By accelerating your body at speeds greater than normal, you gain new muscle tissue that supports short, quick bursts of energy subsequently enhancing performance.
Training Rules
Pick a safe & open area to train in.
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Always make sure to warm up before starting any training program.
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Do not hit the ground with the trainer when swinging. Keep trainer at least 6 inches from the ground.
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When using a speed sensor – start and end each program with a driver so you can compare speeds.
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Always start with your dominant side.
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Make sure to switch hand grip when changing sides.
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Always start each program with only 1 x 50g weight. Add weights as instructed.
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Keep your balance and swing as fast as possible.
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Complete each 2 week training program before advancing.
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Only train 3 days a week. Alternate training and rest days.
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Warm-up Program
Arm Circles
5 x Forward and 5 x Backward
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Crossover Arm Swings
5 x swings across chest
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Torsos Twists
Hold trainer across shoulders with feet together and twist 20 times
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Quad Stretch
With knees together alternate pulling each foot to glute and hold for 5-10 seconds
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Hamstring Stretch
With feet together, keeping both legs straight, touch your toes and hold for 5-10 seconds
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Groin Stretch
With legs wide apart, shift weight to the left by bending knee and hold for 5-10 seconds. Repeat on right side
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Swings with trainer
With all 5 weights attached (just 3 for Juniors), take 5 slow, smooth and complete swings on each side
Adults Training Program
Weeks 1 - 2
Weeks 3 - 4
Weeks 5 - 6
Weeks 7 - 8
