GOAT Code Power Program - Step 3 - Explosiveness

DISCLAIMER- The content on this website is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always consult with a qualified and licensed physician or other medical care provider, and follow their advice without delay regardless of anything read on this website. Step 3 is rediscovering your explosiveness in the swing to hit the ball farther than you ever dreamed.

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Today is power day.

This is where you're going to start building explosiveness into your leg drive, into that squish the bug move, into your hip drive, so that your arms and hands can stay relaxed because the faster this stuff moves, the more relaxed this gets to stay.

Now these exercises are much more dynamic than anything that you've done in the first two days.

I highly recommend you consult with somebody who's a health professional or some certified fitness trainer.

I am none of those things.

These are the things that I do for myself.

You can try them out.

They will help you start to understand how to build explosiveness in your swing.

The first one, you're just going to need a bench, a step, a rock, a log, whatever, And all you're going to do is be able to jump up one leg at a time as high as you can, and switch legs in the air.

Now this motion, again, very dynamic.

It's risky if you haven't moved around a lot and you can easily rupture a tendon, tear a muscle, all sorts of things.

So A, make sure you're warmed up.

B, work with somebody who knows what they're talking about.

But what you're going to do is learn to move up on the ball of your foot, to push up hard off of your toe and ball of your foot, just like you did in the golf swing.

So as we started working on the final day, final movements yesterday, or the program the day before, where you're pushing up off that toe, you want to feel the exact same thing and you're going to do it with both legs.

You're going to switch in the air and then jump up and you're going to do three sets of 10 on this.

So here's what it looks like.

Push up and jump.

Again, as high as you can and switch feet in the air.

Three sets of 10 of that and then go back to your mat with the golf club and start making your normal swings.

Whether you want to do a step drill or you want to just stay and make your normal swing, whatever you feel comfortable with, what you're working on.

In between each set, go and work on your swing and feel that explosiveness that you learned here.

So you know how to pivot now and you just felt doing it explosively, driving hard off of your whole side of your body.

The reason it's so helpful to do this one leg at a time is A, the golf swing is asymmetrical.

This leg is having to do a lot by itself while this is doing something completely different.

And so you're learning to coordinate in an explosive fashion, glutes, hamstrings, quads, calves, toes, all of these supporting muscles that we do in the swing.

So this is going to be one of your best exercises for building power.

This next exercise is similar to what you just did with one-legged jumps, But what it's going to do is both engage the frontal part of the body, where we're going to use our hip flexors, our abs, our core, because instead of just jumping up and switching legs, we're going to jump up and pull our knees up into our body as high as we can.

And so you're going to try, you're going to squat down to get that dynamic stretch shortening cycle.

You don't want to just start static like this.

You want to load into it just like you do in the golf swing and then spring up, throw your arms up, pull your knees into your chest.

Ready?

So all you're wanting to do there is explode up, pull your knees in, and get everything to fire, both your legs, your trunk, and then your core to engage your core to pull your legs up into your body.

As you go to swing, You're going to feel that.

These muscles are an important part of the downswing to really load and get a lot of power to be able to explode up in the downswing.

That's that amount of breath.

That's that vertical motion that you see in the force plates where we go up.

And so this motion is going to help you learn to load these muscles, fire them, and engage them to push yourself up off the ground.

So when you go to grab your golf club, that's what you're going to want to feel is that as you're loading into this trail leg, You're starting to engage these muscles and then explode up off of them to put maximum force into the ground.

Continuing on with what we did with the split, The one-legged jumps up on the bench and the explosion jumps of two legs to learn to coordinate everything to get maximum force into the ground.

Now we're going to do it a little bit differently.

It's a combination of those two exercises at once.

So what you're going to do is you're going to split your legs apart like this, your knees going to be roughly over your ankle, and what you're going to do, put your hands across or behind your head, and you're going to jump and split in the air and switch feet.

So it's going to look like this.

You're going to squat down, and you want to land lightly and be able to quickly bounce back up and forth.

That's what you're trying to feel.

So now you're going to get coordination, but also lengthening these muscles.

As you do this, and you load back down this way, you're stretching the hip flexors and muscles and psoas, a lot of different muscles in the front of your body, and learning to fire them to spring you back up.

So as you switch feet, these muscles that you lengthened are going to fire and spring you forward.

Lengthen, fire and spring you forward.

The exact same thing that happens in the golf swing.

So that motion, that split jump, will help you learn to load these muscles and fire them.

So when you go to grab a club, you want to feel that springing action as you load, go into, as I've talked about before, flexion into extension.

And this exercise will help you do it explosively.

As I've talked about, there's a lot of different things happening in the golf swing simultaneously.

They have to load fast, rebound fast.

There's a lot of stuff happening.

One of the things that's also happening is lateral movement.

How much is up to you.

But we have to be able to fire these muscles quickly in order to move and generate dynamic force through our legs.

And so this next exercise is going to focus more on the lateral load and unload in the swing.

So all you're going to do is stand on one side, jump to the other, push off horizontally.

I'm just moving laterally back and forth, landing on my toes and my ball on my feet, staying on my toes and ball on my feet.

Because again, I want to strengthen my feet, my calves, my toes, to be able to generate or to be able to put force down into them.

So I'm just going to go back and forth like this.

Now, as I'm doing this, it's working on balance, coordination, speed, and explosiveness and coordination.

As you get better with this, instead of just kind of going nice back and forth, I want you to explode with it.

So go quick, quick, quick back and forth.

The faster you can go, the more you're going to start loading these muscles dynamically on the outside of your hips, inside of your hips, your toes, your calves, your feet.

So you can start going back and forth very quickly.

It's going to help you dynamically load and unload even faster.

This next exercise is going to seem a little strange.

It's going to feel a little weird.

You're going to need a little bit more room to do it, but it's going to help you start firing the posterior chain quickly.

Strength is very important, but if you can't explosively deploy that strength, it doesn't do us a whole lot of good in the golf swing.

And so we focused a lot on loading things in one plane, but we need to work going backwards.

So all you're going to do here is you're going to run backwards, just firing your glutes and hamstrings.

You're going to try and keep your legs straight as you go running backwards.

Seems strange at first.

Once you feel it, you'll get the idea.

So it's just like this on my toes, going back and forth, keeping my legs pretty straight, firing my glutes and hamstrings to extend my legs back behind me, landing on my toes.

That's going to help you start to strengthen and engage these muscles in the posterior chain that are important for getting that allowed.

Last explosive drive into the ball.

So if you do these exercises, they're very simple, but if you do three sets of 10 or three sets of about 45 seconds of each, you will.

And then you go and hit balls or go into your pad, start making swings.

You'll start to feel how to fire these muscles so fast and understand how to generate real power in your golf swing.