Secret Technique to Achieve Tour Level Clubhead Speed (NO EQUIPMENT!)

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In this video I’m sharing a technique that Olympic and professional athletes use to increase power and showing you how we can apply this technique to our workouts to increase clubhead speed and distance off the tee.

But first, a little physiology lesson.

Generally speaking, we have two different types of muscle fibers.

Slow-twitch and fast-twitch,

And they exist in relatively equal proportions.

A fast twitch muscle fibers contraction is faster and more powerful than that of a slow twitch, but they also fatigue faster.

And so depending on what type of activity we’re doing our nervous system will recruit the appropriate fiber types in the appropriate proportions.

For example, the golf swing is a very fast and powerful movement and therefore is reliant on fast twitch fibers.

However, when we swing a golf club our nervous system doesn’t recruit all of our fast twitch fibers – a high percentage remain unactivated.

So if we can find a way to get our nervous system to recruit more of our fast twitch fibers during our swing sequence we will be more powerful and generate more clubhead speed and of course more distance.

And if we can do this without gaining any muscle mass, that’s even better because , biomechanically, mass is something we have to overcome when generating speed – and that includes the mass of our body.

Post-activation potentiation is a phenomenon that allows us to do all of this.

And this is how it works.

Strength movements elicit a higher response from fast-twitch fibers.

So what we do is combine two biomechanically similar movements.

The first is a strength movement.

The second is a power-speed movement.

So we use the strength movement to potentiate our fast twitch fibers and then apply that potentiation to a speed movement, preferable one that is sport specific.

And the theory is that by doing this we train our nervous system to use more of our fast twitch fibers when doing similar movements.

Now we have a lot of different options when it comes to choosing which strength and speed movements to combine for golf, but ideally the speed movement would actually be our golf swing.

We will stick to the combination that was chosen for the scientific studies that proved that post-activation potentiation could increase clubhead speed.

3 maximal effort counter movement jumps
2-3 min rest

3-5 maximal effort swings

The 2-3 min rest is very important.

You might not feel like you need that much rest, but metabolically you do.

And the reason for that has to do with where these fast-twitch fibers are getting their energy from – specifically where they get their energy from when you swing a golf club, because that’s what the whole point of all this is.

I don’t care about how good you are at jumping around.

This isn’t crossfit.

We’re here to make you better at golf

And in doing so we have to exploit every corner of your biology – including your metabolism.

When you swing a golf club and when you do these counter movement jumps, your fast twitch fibers are recruited.

And when they get recruited they need fuel in order to perform work.

Fast-twitch fibers can get fuel from a few different places, most notably creatine phosphate or glycogen.

Creatine phosphate is the fuel used when we swing a golf club and so we want to make sure that when we do this combination we are also using creatine phosphate.

We run out of creatine phosphate after only about 6-8 seconds of maximal effort.

And once we run out it takes about 2-3 minutes of rest to replenish about 90 percent of our CP stores.

If we don’t rest long enough and we don’t replenish our CP stores our muscle fibers will switch using glycogen for fuel.

Glycogen is not used by our fast twitch fibers when we swing a golf club and so we don’t want to use it during this combination.

So take the full rest.

In good health,