The Clubhead Speed Project
Coach Wayland
Golf, Strength & ConditioningTake the guess workout of programming for higher clubhead speeds. Heres a program used with tour pro's and athletes looking for more speed. No Bosu balls or endless cable exercises.
The focus here is on transfer to clubhead speed. If you don't see a clubhead speed improvement we'll refund you.
3 Days a week for 16 weeks.
A1
Half Squat
5 x 3 @ 60, 70, 80, 80, 80 %
A2
Quarter Squat Jumps
5 x 3 @ 30 %
B1
Close Grip Push-Up
4 x 10
B2
Ring Rows
4 x 10
C1
Lateral Swing
3 x 10
C2
Medball Throw
3 x 5
A
5 Movement Warm up
B
Clusters Trapbar Deadlift
4, 3, 2, 2, 2 @ 65, 75, 85, 85, 85 %
C1
Push Press
5 x 3 @ 80 %
C2
1-Arm DB Row
4 x 6 @ 8
D1
Landmine Anti-Rotation
3 x 8 @ 8
D2
Single Arm Farmer Walk
1 x 0:30 @ 8
A
5 Movement Warm up
B1
RDL
5, 4, 3, 3, 3 @ 50, 60, 70, 70, 70 %
B2
Kettlebell swing
3 x 8 @ 5
C1
Incline DB Bench Press
4 x 6 @ 70 %
C2
Bent Over Row
4 x 8 @ 70 %
D1
Contralateral Situp
3 x 10 @ 7
D2
Lateral Swing
3 x 10 @ 7
E
Medball Throw
3 x 10 @ 5
