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training

Advanced SpeedStix Swing Training

May 20, 2022

Learn safe techniques to start your golf fitness journey

  • Warm up first by performing 2 sets of easy body weight squats (from the correctives)
  • Ensure perfect technique
  • Neutral spine
  • Tilt into and maintain driver posture
  • Front knee/thigh points to middle of foot throughout
  • See strength training printout for more detail
  • 3-5 sets with each weight
  • 3-5 easy swings, then 3-5 max speed swings with each weight.
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Intermediate SpeedStix Swing Training

May 20, 2022

Learn how to assemble and disassemble the device, then learn the “ground reaction power sequence”, before putting it all together with effective and efficient over-speed swing training. All programmed appropriately to your current fitness level.

  • Follow along guide
  • Perform “Warm Up” video first
  • All technique and coaching points are in the video
  • Find an area where it is safe to swing the club
  • Read the safety instruction inside the lid of the box of weights prior to starting this section of the training
  • Stop and seek medical assistance if you feel faint, dizzy or any acute pain
  • 2-3 sets with each weight
  • 3-5 easy swings, then 3-5 max speed swings with each weight.
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Beginner SpeedStix Swing Training

May 20, 2022

Learn how to assemble and disassemble the device, then learn the “ground reaction power sequence”, before putting it all together with effective and efficient over-speed swing training. All programmed appropriately to your current fitness level.

  • Follow along guide
  • Perform “Warm Up” video first
  • All technique and coaching points are in the video
  • Find an area where it is safe to swing the club
  • Read the safety instruction inside the lid of the box of weights prior to starting this section of the training
  • Stop and seek medical assistance if you feel faint, dizzy or any acute pain
  • 1 sets with each weight
  • 3-5 easy swings, then 3-5 max speed swings with each weight.
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Advanced Throw

May 20, 2022

Learn how to utilise Isometric rotational contractions in contrast with medicine ball slams and throws.

  • Follow along guide
  • Use a 2-4kg (4-8lb) medicine ball or slam ball
  • perform 1 or 2 easy sets first before performing max effort sets
  • Find a training area where it is safe to rotate and throw the ball – ask a trainer at your gym if unsure
  • Hold isometric contractions for 5 seconds with max effort
  • Stop and seek medical assistance if you feel faint, dizzy or any acute pain
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Advanced Upper Body – Pull

May 20, 2022

Learn the advanced techniques for safe and effective upper body “pull” strength training.

  • Follow along guide
  • All coaching points and techniques are in the video
  • Perform the Warm Up routine prior to training
  • Keep intensity and intent high, without sacrificing form
  • Perform 1 or 2 easy intensity warm up sets before selecting an appropriately tough weight for the working sets – increase resistance when the intensity falls to below an 8 out of 10
  • Stop and seek medical assistance if you feel faint, dizzy or any acute pain
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Advanced Upper Body – Push

May 20, 2022

Learn the advanced techniques for safe and effective upper body “push” strength and power training.

  • Follow along guide
  • All coaching points and techniques are in the video
  • Perform the Warm Up routine prior to training
  • Keep intensity and intent high, without sacrificing form
  • Perform 1 or 2 easy intensity warm up sets before selecting an appropriately tough weight for the working sets – increase resistance when the intensity falls to below an 8 out of 10
  • Stop and seek medical assistance if you feel faint, dizzy or any acute pain
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Advanced Lower Body – Split Squat

May 20, 2022

Learn the safe and effective techniques required to get stronger at Split Squats.

  • Follow along guide
  • All coaching points and techniques are in the video
  • Perform the Warm Up routine prior to training
  • Keep intensity and intent high, without sacrificing form
  • Perform 1-2 easy sets then 1-2 medium intensity warm up sets before selecting an appropriately tough weight for the working sets – increase resistance when the intensity falls to below an 8 out of 10
  • Stop and seek medical assistance if you feel faint, dizzy or any acute pain
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Advanced Lower Body – Front Squat

May 20, 2022

Learn the safe and effective techniques required to get stronger at Front Squats.

  • Follow along guide
  • All coaching points and techniques are in the video
  • Perform the Warm Up routine prior to training
  • Keep intensity and intent high, without sacrificing form
  • Perform 1-2 easy sets then 1-2 medium intensity warm up sets before selecting an appropriately tough weight for the working sets – increase resistance when the intensity falls to below an 8 out of 10
  • Stop and seek medical assistance if you feel faint, dizzy or any acute pain
Read more

Advanced Lower Body – Back Squat

May 20, 2022

Learn the safe and effective techniques required to get stronger at Back Squats.

  • Follow along guide
  • All coaching points and techniques are in the video
  • Perform the Warm Up routine prior to training
  • Keep intensity and intent high, without sacrificing form
  • Perform 1-2 easy sets then 1-2 medium intensity warm up sets before selecting an appropriately tough weight for the working sets – increase resistance when the intensity falls to below an 8 out of 10
  • Stop and seek medical assistance if you feel faint, dizzy or any acute pain
Read more

Advanced Lower Body – Trap Squat

May 20, 2022

Learn the safe and effective techniques required to get stronger at Trap Squats.

  • Follow along guide
  • All coaching points and techniques are in the video
  • Perform the Warm Up routine prior to training
  • Keep intensity and intent high, without sacrificing form
  • Perform 1-2 easy sets then 1-2 medium intensity warm up sets before selecting an appropriately tough weight for the working sets – increase resistance when the intensity falls to below an 8 out of 10
  • Stop and seek medical assistance if you feel faint, dizzy or any acute pain
Read more