8 weeks · 3x / week · All Levels
Golf Ground Force & Swing Speed
Eight weeks of vertical force, pelvic sequencing and grip-to-ground control for players chasing clubhead speed without losing the strike.
How to run it
- Speed comes from pushing into the ground with the lead leg through impact, so the lower body work is the block, not the accessory.
- Do speed work fresh and before the range, never after two hours of ball beating.
- Every session includes a rotation-quality drill on the non-dominant side to keep the asymmetry from widening.
Springbak® note
A golf swing is a ground-force event on a soft, uneven surface. Install Springsoles under your golf shoe insoles from week 1 through the week 8 radar retest so the platform under your lead foot never changes.
Shop SpringsolesThe goal
Add 4-8 mph of clubhead speed by improving vertical force through the lead leg at impact.
How it progresses
Phase 1 · Weeks 1-3
Mobility and sequencing — thoracic rotation, lead-leg strength, slow med-ball throws.
Phase 2 · Weeks 4-6
Speed: jumps, fast rotational throws, overspeed swings.
Phase 3 · Weeks 7-8
Blend speed work into range sessions and retest clubhead speed.
What you test
- Clubhead speed
- Ten driver swings on a radar. Average the top five, same club and ball each time.
- Countermovement jump
- Best of three. Vertical force is the physical driver of clubhead speed.
- Seated thoracic rotation
- Degrees each side. Track asymmetry as much as total range.
What you need
- Medicine balls (4-8 lb)
- Barbell or dumbbells
- Speed sticks (optional)
- Launch monitor or radar
The week
Day 1
Mobility + sequencing
Open book thoracic rotation
3 x 8 per side
Half-kneeling rotational toss
4 x 5 per side
Lead-leg step-up
3 x 8 per leg
Pallof press
3 x 10 per side
Day 2
Vertical force
Countermovement jump
Maximum height, full reset
5 x 3
Trap bar deadlift
4 x 5
Lateral bound to stick
4 x 4 per side
Calf raises
3 x 15
Day 3
Swing speed
Overspeed swings
3 rounds x 5, full recovery
Shot-put toss
4 x 4 per side
Split squat
3 x 6 per leg
Single-leg balance holds
Eyes closed if steady
3 x 30s per leg
Questions about this block
Will this hurt my swing?
Speed training changes tempo for a week or two. Keep two normal range sessions weekly to re-anchor the strike while speed builds.
I'm over 55 — can I run it?
Yes. Use the All Levels prescriptions, drop the depth jumps, and add a day of recovery between sessions.
Run this next
Build your next block
Tell us your sport, the number you want to move next, and the date of your first competition. We re-rank the program library against those answers and show you why each block placed where it did.
Off-season · Nothing to protect on the weekend, so this is where the heavy, high-volume blocks belong.
Best match · 12 weeks · 2x / week
In-Season Strength
Hold off-season strength through a full competitive season with no drop in game-day legs.
Why this fits · We ranked this here because it was written for Golf and strength work is exactly what belongs in off-season.
- Written for Golf
- Fits off-season
Option 2 · 8 weeks · 3x / week
Baseball Rotational Velocity
Add 3-5 mph of exit velocity by improving ground force through the back foot and sequencing into the swing.
Why this fits · We ranked this here because it was written for Golf.
- Written for Golf
Option 3 · 12 weeks · 2x / week
In-Season Maintenance (Two Days)
Finish the season within 5 percent of your preseason vertical jump and broad jump.
Why this fits · We ranked this here because it carries over to any sport and off-season work is exactly what belongs in off-season.
- Works for every sport
- Fits off-season