Renegade Golf Training

Golf rotation exercises are among the most popular movement patterns here at RGF; and for good reason.  They strengthen the key muscles used in the golf swing, and  develop strength, power and distance.

Although we’ve discussed in previous posts that there are a myriad of valuable planes of movement in which to strength train, and many don’t look like the golf swing; there is something that just feels good about working the golf rotation exercises.

In todays video, I’ll cover various forms of chopping (AKA Wood Chops), which can be performed with either an exercise band or a cable system. As always, respect the Mobility-Stability-Strength-Power protocol. For Wood Chops or any golf rotational exercises, that means working first on your range of motion (mobility and flexibility), then the Stability Band Anti-Rotation Hold, before performing the Strength and Power versions (adding speed).

Enjoy the video below, let me know if you have any questions or thoughts in the comments section.

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Many of my PGA golf instructor clients tell me that their amateur students can have a tough time with proper weight transfer onto their lead leg. Of course, this can greatly diminish their ability to create consistent power, not to mention putting additional stress over time on their shoulders, elbows, and wrists.

In today’s video, I’ll share with you a golf weight shift exercise that not only helps in feeling that weight shift and post onto the lead leg, but can also be used to develop both strength and power with your hip rotation.

I picked up this exercise from Jason Glass, the man to know when it comes to all things Power, at the Titleist Performance Institute. He was kind enough to speak with me after a long day of teaching at my last TPI Power Coach Level 2 Certification Seminar. Be sure to check out The Jason Glass Performance Lab; this guy is good! 😉

I demonstrate and review how this exercise, named “Pivot & Post”, can be used for improving the kinesthetic feel of weight shifting onto the lead led, and also how it can be integrated into both a golf strength and power exercise.

Check it out, and as always, please post below in the comment section if you have any questions.

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It would be challenging to find a golfer on the planet that doesn’t want to increase their distance with all of their clubs.

How about you?

One of the crucial elements to achieving more distance is to increase your golf swing speed. There are a several different areas that you can improve to get this accomplished; some of them deal with swing mechanics and proper club fitting, while the ones we are focusing on are the physical attributes.

In todays blog post video, I’ll demonstrate a unique way to increase your arm speed, which is one of the most influential physical components of increased swing speed. I’m pleased to share this exercise with you that I learned at my latest Titleist Performance Institute (TPI) Fitness Level 3 Certification.

It was developed by Tom House, originally of baseball fame, for training pitchers to dramatically improve their throwing velocity. Then Tom added NFL quarterbacks to his client list, and works with most of the elite ones on developing even more powerful throwing arms. Just last year Tom teamed up with TPI and now we can benefit from the same protocols he is using with Tour professionals.

This is a prime example of how not every exercise in a golf fitness program has to look just like golf. TPI has a protocol using drivers with shafts of different weights (don’t worry, you don’t let go of them!). I’ll be covering this in a later post. However, they actually like this “throwing drill” even better than swinging the drivers for increasing your golf swing speed.

The specific medicine ball set that I am using is from TAP Conditioning, and can be purchased here.

Test out this drill, 2 sets per side, 3 x week for 3 weeks. Then progress to the standing version, and finally a step and throw version.

As always, let me know if you have any questions in the comments below, and keep me posted on your progress. Let’s increase our golf swing speed and “Get After Old Man Par”!

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As all of you long-time Renegade Golfers know, it is vital to follow a protocol of Mobility and Stability basics before you get into golf strength and power exercises.

And everyone agrees that the only cycle of workouts that are more fun than strength training is POWER training.  So let’s say that you have faithfully been nailing your strength training cycle workouts for 2-3 months.  Is it time to jump into a full-blown power cycle?

Here’s a better idea:  Use a “transitional” workout regime that is referred to as Contrast Training.

Contrast Training is an excellent bridge from strength to power workouts, because it combines both golf strength and power exercises in pairs.

Below is a short video clip where Coach Ryan and I go over the basic concept, and provide two demos of exercises for you to try out:

NOTE:  Keep in mind this type of training is appropriate ONLY if you have progressed through your Mobility and Stability cycles, and spent at least 6-12 weeks in your Strength cycle.  If you would like to learn all of the details on how to structure an entire year of workouts, with videos of every exercise, might I suggest checking out our Power Golf Training System below:

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